Iso leucine — an essential amino acid from the BCAA group that plays an important role in metabolism, muscle recovery, and maintaining energy balance. It is not synthesized in the body and must be obtained through food.
Iso leucine is involved in protein synthesis, regulation of blood sugar levels, and maintaining the functioning of the immune and nervous systems. Its deficiency can lead to muscle weakness, fatigue, skin problems, and decreased immunity.
On the other hand, excessive intake of iso leucine, especially from supplements, can cause toxic reactions and imbalances of other amino acids.
Benefits
- contributes to the growth and recovery of muscle tissue;
- participates in hemoglobin synthesis and improves oxygen transport to muscles;
- supports energy levels by participating in gluconeogenesis;
- regulates blood sugar levels;
- affects the synthesis of neurotransmitters and helps stabilize mood.
Daily Requirements and Sources
The recommended intake of iso leucine depends on the level of physical activity:
- minimum — 10–12 mg/kg of body weight;
- with moderate activity — 15–18 mg/kg;
- for athletes — up to 25 mg/kg of body weight;
- upper acceptable limit — about 50 mg/kg of body weight per day.
Foods rich in iso leucine:
- meat (beef, chicken, turkey);
- fish (salmon, tuna);
- eggs;
- dairy products (cheese, cottage cheese);
- legumes (soy, lentils, chickpeas);
- nuts and seeds;
- plant protein powders (soy, pea protein).
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Symptoms and Consequences of Deficiency
- decreased endurance and physical performance;
- fatigue and muscle weakness;
- disorders of carbohydrate and fat metabolism;
- increased susceptibility to infections;
- worsening memory and concentration;
- skin problems (dermatitis, rashes);
- anxiety and depressed mood.
Possible Risks of Excess and Their Manifestations
- headaches, nausea, weakness;
- irritability and sleep disturbances;
- hypoglycemia and fluctuations in blood sugar;
- liver dysfunction (with chronic excess);
- imbalance with other amino acids (leucine, valine);
- worsening symptoms of anxiety and depression.
For most people, a safe dose is considered to be up to 20–25 mg/kg of body weight per day.
Intake of more than 50 mg/kg is possible only under the supervision of a specialist.