What is leucine supplementation?

Leucine is an essential amino acid that plays a critical role in muscle protein synthesis. Supplementation with leucine can enhance muscle protein synthesis, particularly in scenarios where dietary protein intake might not be sufficient, such as in older adults or those unable to consume adequate protein through their diet.

Key Points on Leucine Supplementation:

1. Effectiveness: Leucine supplementation has been shown to improve protein synthesis, especially when combined with lower doses of protein. This could approximate the effects of a higher protein dose, making it beneficial for older individuals who may struggle with appetite or dietary intake 1 2.

2. Taste and Consumption: Pure leucine has a bitter taste, which poses a challenge for palatability. Flavoring with citrus or other strong flavors is often necessary to mask its taste 2.

3. Supplement Quality: It's essential to ensure the quality of leucine supplements due to the variability in supplement production. Choosing products from reputable companies and those that undergo third-party testing is recommended 1.

4. Food-First Approach: Although leucine supplementation can be beneficial, a food-first approach is generally preferred. Whole foods provide a broader range of nutrients and are likely more beneficial than isolated supplement components 1.

5. Branch Chain Amino Acids (BCAAs): While BCAA supplements are popular, the beneficial effects they provide are primarily due to leucine. For individuals consuming sufficient protein, especially from animal sources, additional BCAA supplementation may not be necessary 2.

These points from the discussions by Rhonda Patrick, Stuart Phillips, PhD, and Brad Schoenfeld, PhD highlight leucine's potential benefits, especially in specific populations, alongside the advisories on its consumption and sourcing.