DrFeb
Health Guide

THREONINE

Threonine is an **essential amino acid**, meaning your body cannot produce it on its own—you must get it from your diet or supplements. It plays a starring role in building the structural proteins **collagen** and **elastin**, which are the literal building blocks for your skin, connective tissue, and muscle tissue. Think of Threonine as the maintenance crew for your body's structural integrity; without it, your skin loses elasticity, and your muscles struggle to repair themselves. It is also a key component in the production of antibodies and is vital for a healthy nervous system.
Evidence BasedDietary Supplement
THREONINE
VERIFIED SOURCE

Bio-Activity Analysis

Threonine Content in Common Foods

SCIENTIFIC DATA VISUALIZATION

Y-Axis
mg per 100g serving
Food Source →

Health Benefits & Sources

Why You Need It

  • Supports Skin & Connective Tissue: Essential for collagen and elastin production.
  • Promotes Muscle Health: Prevents muscle wasting and aids in recovery.
  • Boosts Immune Function: Crucial for antibody production.
  • Aids Digestion: Helps maintain proper intestinal health.

Deep Dive

Threonine is structurally similar to Threonine and is a precursor to glycine, another amino acid critical for muscle growth. Its primary claim to fame is its ability to support the structural integrity of the body. It forms part of the protein TGF-beta (Transforming Growth Factor Beta), which regulates the immune system and cell growth. For athletes or those recovering from injury, Threonine helps prevent the breakdown of muscle tissue (catabolism) by supporting nitrogen balance in the body.

Natural Food Sources

Threonine is abundant in protein-rich foods. While plant sources exist, animal products generally provide a more complete profile.

FoodAmount% DV (approx)
Lean Beef (4oz)1200mg27%
Chicken Breast (4oz)1100mg25%
Canned Tuna (4oz)900mg20%
Greek Yogurt (1 cup)600mg13%
Lentils (1 cup)500mg11%
Pumpkin Seeds (1oz)350mg8%

Supplementation

Who needs it? Vegans, vegetarians, athletes, and the elderly are most at risk for deficiency. Dosage: A typical supplement dose ranges from 500mg to 1000mg daily. It is often found in BCAA (Branched-Chain Amino Acid) complexes. Since it is water-soluble, taking it with a meal containing carbohydrates can improve uptake into the muscles.

Top Food Sources

Beef
1.1g per 100g
Chicken
1.0g per 100g
Tuna
0.85g per 100g
Lentils
0.45g per 100g
Pumpkin Seeds
0.35g per 100g

Frequently Asked Questions

Probably not. Most meat-eakers get sufficient Threonine from their diet. Supplements are most beneficial for vegans, vegetarians, or high-performance athletes.
Indirectly, yes. Threonine helps produce glycine and serine in the brain, which have calming effects and support neurotransmitter balance.
Dietary sources are safe. Supplementation should only be done under the guidance of a pediatrician or pediatric dietitian.
Deficiency is rare but can lead to skin rashes, fat accumulation in the liver, digestive issues, and muscle wasting.

Safety & Side Effects

Safety Profile

Threonine is generally recognized as safe (GRAS) when taken at recommended dosages.

Who should avoid or consult a doctor?

  • Amyotrophic Lateral Sclerosis (ALS) / Lou Gehrig's Disease: High doses of amino acids may be harmful to patients with ALS. Consult a specialist immediately if you have this condition.
  • Pregnancy & Breastfeeding: Stick to dietary amounts; avoid high-dose supplementation unless prescribed.

Side Effects: At doses above 4-5 grams, mild gastrointestinal upset (stomach pain, nausea) or skin rashes may occur.

Scientific References

  • [1]Role of threonine in collagen synthesis: *Journal of Nutrition*
  • [2]Threonine and immune function: *Clinical Nutrition*
  • [3]Amino acid requirements in humans: *WHO/FAO Expert Consultation Report*