What it is
Valine is an essential amino acid.
What it does
Amino acids are the building blocks of proteins. You don’t really need to think about what each amino acid does – your body just needs enough of each amino acid to build the proteins it needs to build.
Nonessential amino acids are amino acids your body can synthesize from other raw materials. You don’t need to consume nonessential amino acids in your diet, but most normal diets will contain plenty of nonessential amino acids.
Essential amino acids are amino acids your body can’t synthesize from other raw materials. So, you do need to consume essential amino acids in your diet.
Conditionally essential amino acids are amino acids your body can generally synthesize under most circumstances, though there are instances where it may not be able to (due to infancy, advanced age, liver disease, or certain other disease states).
As an essential amino acid, valine must be consumed from dietary sources.
For more on the general effects of protein, refer to the article on protein.
Recommended intake
The recommended intake of valine is 31mg per kilogram of body mass.
Likelihood of tracking completeness: Very low
Valine is not a nutrient food manufacturers are required to disclose on nutrition labels. The vast majority of food manufacturers do not voluntarily list valine content on nutrition labels, so most branded products in the MacroFactor database lack information on valine. So, if you’d like to accurately track your valine intake, you’ll need to make a point of mostly tracking “common foods,” which come from research-grade databases that have full nutrient reporting.
For more on when you can track using branded foods versus common foods when you’re trying to accurately monitor your intake of particular nutrients, you should check out this article.
Likelihood of insufficient intake: Low
Insufficient intake of a single essential amino acid can have health consequences. The essential amino acid with the lowest intake relative to physiological needs is referred to as the limiting amino acid. The four most common limiting amino acids are lysine, methionine, threonine, and tryptophan. Lysine or threonine is likely to be the limiting amino acid for individuals who consume most of their total energy from cereal grains (like rice and wheat). Methionine is likely to be the limiting amino acid for individuals who consume most of their total energy from legumes (like beans, chickpeas, and lentils). Tryptophan is likely to be the limiting amino acid for individuals who consume most of their total energy from corn/maize.
It’s very uncommon for valine to be the limiting amino acid, so insufficient valine intake is rare.
For more on nutrients with a greater likelihood of insufficient or excessive intake, you should check out this article.
Signs of deficiency/insufficiency
Valine is necessary for generating the stem cells that give rise to blood cells, including red blood cells and white blood cells (immune cells). So, an early sign of insufficient valine intake is generally anemia or increased susceptibility to minor illnesses and infections.
Good sources
Dried seaweed (nori) is the food with the highest levels of valine. Other great vegan protein sources of valine (per unit of energy) include all sorts of mushrooms, soy-based products, watercress, spirulina, cholla buds, and almond-based vegan cheeses.
Vegetarians and omnivores don’t really need to worry about consuming adequate valine, assuming their total protein intake is sufficient.
Learn more
If you’d like to learn more about micronutrients generally, there’s a five-part series on the MacroFactor website you might enjoy.