Although not the best known of the amino acids, threonine is involved in a number of essential biological processes.
It is best known for its role in the formation of connective tissues such as collagen and elastin.
It also helps regulate digestion, mood and muscle growth.
Essential amino acids like threonine are the building blocks of proteins.
They play a vital role in the structure of our bones, muscles and skin.
In this article, we will look at what exactly this essential amino acid called threonine is, as well as its benefits, which are worth knowing!
What is threonine?
Threonine is an essential amino acid that plays an important role in regulating the body's protein balance.
Threonine is a precursor to serine and glycine, two other amino acids that are necessary for the body to function properly.
Benefits of threonine
For digestive comfort
Threonine helps to protect the digestive tract by producing a gel-like layer of mucus that covers it and acts as a barrier to harmful digestive enzymes.
This essential amino acid also supports healthy bowel function by promoting the protective effects of the intestinal mucus barrier.
For muscle and bone
Did you know that the proteins collagen and elastin require threonine for proper production?
You may already know that collagen is the most abundant protein in the body, found in our muscles, bones, skin, blood vessels, tendons and digestive system.
Since threonine helps in the production of collagen, it plays an important role in maintaining joints and muscles.
Threonine also allows elastin to function properly.
Elastin is a protein found in connective tissue that allows skin, tendons and ligaments to return to their original shape after being stretched or contracted.
For liver balance
Threonine prevents the accumulation of fat in the liver.
It does this by regulating fat metabolism and facilitating lipotropic function.
Lipotropic compounds work to break down fat during metabolism, and this would not be possible without the amino acids threonine, methionine and aspartic acid.
Threonine deficiency can lead to fat accumulation in the liver.
A study published in the American Journal of Physiology found that a diet lacking in high-quality protein foods that provide essential amino acids can lead to cellular dysfunction and fat accumulation in the liver.
For nervous comfort
Studies show that fluctuations in serum levels of amino acids, including serine and glycine, which require threonine for their production, are associated with mood disorders.
Researchers in Belgium have found that changes in the levels of threonine, aspartic acid, asparagine and serine can modulate stress levels in some people.
Because threonine is a precursor to glycine, which helps calm the nerves and support cognitive health, it is often used as a supplement to relieve signs of anxiety and depression.
Glycine is also recognised for its ability to improve sleep, mental performance, mood and memory.
Threonine sources
Threonine deficiency is rare because most people get enough amino acids from food.
However, vegans and vegetarians may not get enough threonine-rich foods.
Threonine deficiency can cause the following symptoms
- Digestive problems
- Irritability or emotional agitation
- Confusion
- Increased fatty liver
- Poor absorption of nutrients
The main foods containing threonine are:
- Meat (including chicken, lamb, beef and turkey)
- Wild fish (including wild salmon)
- Dairy products
- Egg products
- Carrots
- Banana
- Sesame seeds
- Pumpkin Seeds
- Red beans
- Edamame
- Spirulina
- Lentils
For vegans and vegetarians, eating beans, seeds and peas will help maintain normal threonine levels.