Is it ok take a Phenylalanine supplement?

Last updated on November 21st, 2024 at 01:49 pm

5-minute read.  

 

Overview

Have you been hearing about phenylalanine supplements? And today you decide to find out if this could be good for your health. You’ve come to the right site.

Phenylalanine is an essential aromatic amino acid in humans.

It’s regarded as essential because your body cannot produce it naturally enough, especially the L-phenylalanine, therefore the only means to obtain this vital compound is via food sources.

Phenylalanine is abundantly available in protein-rich food and also in the form of dietary supplements.

It plays a key role in the biosynthesis of other amino acids and is important in the structure and function of many proteins and enzymes.

 In your body, phenylalanine is converted to tyrosine, which is used in the biosynthesis of dopamine and norepinephrine – neurotransmitters.

Emerging research also shows that this key amino acid could play a role in the treatment of several conditions, including depression, Parkinson’s disease, and chronic pain.

Phenylalanine occurs in nature in two forms;

The L-form of Phenylalanine is incorporated into proteins, while the D-form acts as a painkiller in the body.

Absorption of ultraviolet radiation (NCI04) by Phenylalanine is used to quantify the amount of protein in food when testing for protein in the lab. (1)

In this article, you will get to know today, why phenylalanine is of high importance in our body including the supplement form.

Feel free to skip to any of the topics that interest you most;

• What’s a phenylalanine supplement?
• Health Benefits
• Food source and Supplement
• How to use it (Dosage)
• Risk and Side Effects
• Conclusion

What’s a phenylalanine supplement?

Phenylalanine supplement is a type of dietary supplement that contains phenylalanine as the supper essential amino acid it.

It simply means the supplement contains phenylalanine in high quantity.

It usually comes in the form of capsules or powder.

Phenylalanine is naturally obtained from eating protein-rich foods. 

Phenylalanine supplements serve as an additional protein nutrient to boost your intake of phenylalanine in case you’re not getting enough from food or for one health reason or the other.

It’s meant to supplement not to replace food sources hence the name supplement. (7)

Is it good to take a phenylalanine supplement?

For most people, it’s safe and associated with very few adverse side effects.

Although it’s found naturally in many foods, it’s also sometimes added to food products as well. Like other amino acids, phenylalanine is generally recognized as safe by the Food and Drug Administration when used as a food additive. (2)

In supplement form, it is well-tolerated in doses up to 45 milligrams per pound of body weight.

Health Benefits

What’s the role of phenylalanine in the body?

1. Used to Produce Vital Compounds in your body.

Just like other essential amino acids, phenylalanine plays a vital role in the production of other key compounds that are important to health. For example, it’s used to produce dopamine, a neurotransmitter that is involved in learning, memory, and emotion. (1, 2)

In the body, phenylalanine is converted to tyrosine, an amino acid that aids in the synthesis of proteins.

Tyrosine is in turn used in the production of norepinephrine and epinephrine, both of which are neurotransmitters released by the body in response to stressful situations. (3)

A deficiency in this important amino acid can cause a long list of symptoms, including confusion, depression, memory loss, and low energy levels.

2. Relieves Chronic Pain

Some research has found that phenylalanine could act as a natural pain reliever to help reduce and manage chronic pain.

 One study even reported that it has been shown to have analgesic properties in both human and animal trials, noting that it may help reduce pain caused by a variety of conditions. (4)

Another animal study showed that injecting horses with a combination of amino acids, including D-phenylalanine and D-leucine, helped reduce chronic pain by preserving the activity of specific endorphins in the brain. (5, 6)

3. May Reduce Symptoms of Depression

One of the top L-phenylalanine benefits is its ability to improve mood and protect against depression. Although more research is needed, some studies have found that it could have powerful mood-boosting properties.

A study published in the Journal of Neural Transmission found that administering 75–200 milligrams of DL-phenylalanine (DLPA) per day to 20 people improved several symptoms of depression, including overall mood and agitation. (8)

Another study found that combining L-phenylalanine with L-deprenyl, a medication used to prevent the breakdown of dopamine had a beneficial effect on symptoms of depression in 90 percent of outpatient participants. (9)

4. May Promote Weight Loss

Does L-phenylalanine help with weight loss?

While more studies on the link between L-phenylalanine and weight loss are definitely needed, some emerging evidence shows that phenylalanine could have a big impact when it comes to your waistline.

A study conducted by the Department of Gastroenterology at St. Bartholomew’s Hospital in London actually found that administering L-phenylalanine to 10 participants before meals reduced food intake and increased levels of cholecystokinin (CCK), a hormone that stimulates digestion and helps keep appetite under control. (10)

Another in vitro study in the American Journal of Physiology had similar findings, noting that phenylalanine was able to increase the secretion of CCK, which could potentially aid in weight loss. (11)

5. Could Aid in the Treatment of Parkinson’s Disease

Parkinson’s disease is a condition that affects the central nervous system, causing symptoms like tremors, stiffness, and slow movement.

According to a study in the International Journal of General Medicine, Parkinson’s disease is also characterized by a depletion of tyrosine, dopamine, and norepinephrine, all of which are synthesized from phenylalanine. (12)

Although one study did find that phenylalanine could be therapeutic in the treatment of Parkinson’s disease, additional high-quality human trials should be conducted to determine how it may impact symptoms. (13)

6. Have the potential to Aid the treatment of Diabetes and Obesity

Scientific evidence has shown that oral administration of L-phenylalanine acutely reduced food intake, stimulated glucagon-like peptide-1 (GLP-1) and gastrointestinal hormone peptide YY (PYY) release, and reduced plasma ghrelin in rodents.

Our data provide evidence that the anorectic effects of L-phenylalanine (l-Phe) are mediated via the calcium signaling receptor (CaSR), and suggest that l-Phe and the CaSR system in the gastrointestinal (GI) tract may have therapeutic utility in the treatment of obesity and diabetes say the researchers.

However, further work is required to determine the physiological role of the CaSR in protein sensing in the gut and the role of this system in humans. (14)

Food sources of Phenylalanine Supplement

Here are some of the high-protein food sources of phenylalanine;

• Meat, Fish, Eggs, Milk, Cheese, Gelatin.
• Legumes and grains, such as Beans (akidi, agbugbu/fiofio (sorghum), cocoyam), Wheat, Oats, Quinoa, Barley, Rye, and Lentils.
• Nuts (peanut/ground nut, cashew nuts).
• Seeds (pumpkin seeds-egusi).
• Soy products and tempeh.
• Plant-based “meat”.
• Mushroom (ero).
• Plant algae.
• The sweetener aspartame

Scientific research explains that because phenylalanine is a component of many natural proteins, high-protein foods are good sources of it. (15 )

Dietary Supplement that contains phenylalanine as the key essential amino acid is also good sources of phenylalanine but can never replace those in protein-rich food.

Instead of focusing on filling your plate with phenylalanine foods, however, it’s best to simply focus on incorporating a variety of nutrient-dense protein foods into your diet.

That’s the best way to supply your body with the amount of phenylalanine it needs for optimal function.

I hope you’re getting value.

As a food additive, you can also find phenylalanine in gum, soda, and other diet products.

This is because phenylalanine is found in aspartame, which is often used as a calorie-free sugar substitute in many low-calorie products. (16)

What is aspartame? Is aspartame bad for you?

Aspartame is a synthetic dipeptide artificial sweetener made of aspartic acid and phenylalanine frequently used in foods, medications, and beverages, notably carbonated and powdered soft drinks. (17)

Although it has been approved for use by the FDA, serious questions have been raised regarding its safety recently. (20)

In particular, aspartame and other artificial sweeteners have been studied for their potential effects on metabolic health and the gut microbiome, as well as their role in other issues like cancer and mental disorders.  (17, 18, 19)

When you buy snacks, drinks or gum check the label to find out if aspartame is the sweetener they used.

If you find it and wish not to eat it you can opt for gum or drink without aspartame, and there are plenty of other natural sugar substitutes you can enjoy instead as part of a healthy diet. (21, 22, 23)

However, in some developing countries where the production of packaged food may not be well regulated you may not have a lot of choices to make.

How to use phenylalanine (Dosage)?

If you can always balance your daily diet with protein-rich food, you should be able to meet the majority of your phenylalanine (essential amino acid) needs through food sources alone.

If you choose to take a phenylalanine supplement, be sure to use it only as directed by the manufacturer or your health professional, and do well to consult your doctor if you’re taking other medications or have any underlying health conditions.

Phenylalanine supplements are not recommended for those using antidepressants or other psychiatric medications, as they may cause adverse side effects or interactions.

It’s best to take supplements on an empty stomach, about 30 minutes or an hour before eating to maximize absorption.

One scientific study suggested that 20 mg/kg/day phenylalanine supplementation can prevent most low phenylalanine concentrations without increasing tyrosine to concentrations above the target range.

While 40 mg/kg/day increased tyrosine concentrations to values above the targeted range. (24, 25, 26)

Most supplement manufacturers advise taking around 1,000–1,500 milligrams daily, which is typically divided into three or four smaller doses.

Risks and Side Effects

Some of the most common side effects associated with high doses of phenylalanine include nausea, heartburn, fatigue, headaches, constipation, and anxiety. (27, 28,29)

Phenylalanine supplements are not recommended for women who are pregnant or breastfeeding, as research is limited on the safety of these specific populations.  (30, 31)

Those with schizophrenia should also avoid taking phenylalanine as it may cause tardive dyskinesia, a disorder characterized by involuntary and repetitive movements. (32, 34)

Furthermore, those with phenylketonuria (PKU) need to be mindful of phenylalanine intake.

Phenylketonuria (PKU) is an autosomal recessive inborn error of metabolism caused by a deficiency of the enzyme phenylalanine hydroxylase (PAH) which brings the breakdown of amino acid phenylalanine (Phe) into tyrosine in the body, resulting in a phenylalanine build-up in the blood.

What happens when phenylalanine accumulates in the body?

If phenylalanine build-up –phenylketonuria is left untreated, it can cause growth failure, seizures, developmental delays, and mental disability.

Those with phenylketonuria are generally advised to follow a low-protein, low-phenylalanine diet, which helps limit their intake of foods with phenylalanine to prevent side effects. Or better abstain totally.

A randomized, double-blind, placebo-controlled, crossover trial carried out on adults with phenylketonuria indicated that high plasma Phenylalanine levels have a direct negative effect on both sustained attention and on mood in adult patients with phenylketonuria (PKU)

The researchers suggested a Phenylalanine-restricted “diet for life” might be an advisable option for many. (35, 37, 38,39,40)

Is phenylalanine bad for diabetics?

For most adults, there are very few phenylalanine dangers or side effects to consider. This amino acid is an important part of the diet and essential for the production of several hormones and neurotransmitters.

Conclusion

The phenylalanine amino acid is an essential amino acid that is important for growth and development as well as the production of several neurotransmitters and hormones in your body.

Phenylalanine supplement is a dietary supplement that contains phenylalanine in high quantity as their main essential amino acid constituent.

Some research suggests this amino acid (phenylalanine) could promote weight loss, reduce chronic pain, decrease symptoms of Parkinson’s disease, and protect against depression.

Phenylalanine can naturally be found in all protein-rich food and in the form of dietary supplements.  It’s also a component of aspartame(a type of food sweetener). For this reason, you can find it in soda, chewing gum, and many packaged foods and beverages.

However, because of the potential aspartame dangers, it’s best to obtain your phenylalanine needs primarily through whole food sources instead.

This amino acid is found naturally in many food sources and can be safely consumed by most people without any adverse effects. However, those with phenylketonuria need to limit their intake and follow a special low-protein diet to keep blood levels normal.

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