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Phenylalanine

The Phenylalanine is an essential amino acid found in a large selection of foods high in protein such as red meat or vegetables. It has very important properties as a sweetener when mixed with aspartic acid properties. In this way, it plays a great role in both sweetening and flavoring foods and beverages.

Phenylalanine deficiency can lead to serious health problems both in the short, medium and long term: weak reaction, altered heart rhythm and certain diseases such as phenylketonuria.

What is phenylalanine?

Phenylalanine, also known by the acronym F or Phe, fulfills certain functions within our body. This amino acid is found within proteins, so it is common to see it in foods rich in protein. It has many properties that are very beneficial to us and that can also be used for the production of other compounds and products for medical purposes. This makes this essential amino acid quite versatile.

There are three main forms of phenylalanine supplements:

  • L-phenylalanine : it is the natural form of this amino acid, which is found in proteins both in the body and in food.
  • D-phenylalanine : is similar to L-phenylalanine, but it is created in the laboratory. By limiting the enzyme responsible for the breakdown of opioids, it offers better analgesic effects to alleviate pain.
  • DL-phenylalanine : is the combination of types L and D.

Functions of phenylalanine

Now, what is the function of phenylalanine within our body? What makes this an essential amino acid in our diet? Perhaps you have already noticed a little about some of its functions due to some points that we have mentioned above, but it is still better to explain it clearly.

Blocks certain types of enzymes, most notably enkephalinase enzymes

One of the functions of phenylalanine within the body is to block certain types of enzymes , among which the enkephalinase enzymes stand out. By blocking these types of enzymes, phenylalanine prevents or slows the rate at which some hormones or opioid neurotransmitters are broken down.

What are opioid neurotransmitters? They are those neurotransmitters or hormones that have analgesic effects very similar to morphine. That is, they are natural painkillers that our body secretes on a regular basis if necessary. Some of these neurotransmitters are endorphins, dynorphins, and enkephalins.

This is why it is recommended as an analgesic, since by blocking enkephalinase enzymes within the central nervous system , they stimulate the production of opioid neurotransmitters such as endorphins, which helps fight pain.

Regulate the mood and improve our mood

Phenylalanine helps improve mood, memory, and learning.

Phenylalanine is an amino acid that, as we just mentioned, stimulates the production of endorphins. But what does this have to do with regulating mood and improving mood? Well everything. And it is that endorphins are known as the hormones of happiness and these, along with serotonin , dopamine and other hormones, are responsible for regulating our mood. So, if any of these hormones are missing, you are most likely suffering from a mood disorder that should be medicated.

In addition, because it stimulates the production of endorphins, phenylalanine is an essential amino acid that helps improve your mood. Endorphin is not for nothing called the ” happiness hormone .”

Due to this particular characteristic of endorphin, phenylalanine is recommended as a treatment for illnesses such as depression or other types of mood disorders. In fact, it is very common to see phenylalanine as a component of many psychotropic drugs, due to the effect that this amino acid has on our nervous system.

Influences the improvement of the functioning of our central nervous system

But phenylalanine isn’t just in charge of blocking enzymes like enkephalinases and helping make opioid neurotransmitters. It also helps stimulate the production of other neurotransmitters that are essential for the proper functioning of our central nervous system.

Among some of the neurotransmitters in whose production phenylalanine contributes we find, for example, dopamine, epinephrine and norepinephrine. These not only help regulate our mood, as is the case with dopamine, but also help us stop neurodegenerative processes, that is, neuronal degeneration.

Due to this particular point, phenylalanine is recommended for the improvement of memory and psychomotor functions and, in general, for the improvement of our central nervous system.

Among some of the diseases for which phenylalanine is used, we find some well-known ones, such as Parkinson’s and Alzheimer’s .

Inside the body it is converted into tyrosine

Phenylalanine is converted to tyrosine within the body. Tyrosine is an element that helps us complete many functions in our body and among its main benefits for our body we find that tyrosine is particularly effective in helping us control stress . In the same way that it also helps us reduce physical fatigue, it is an excellent help for those who practice sports or who exercise constantly.

Interferes with the production of melatonin

Phenylalanine also interferes with the production of melatonin, a hormone that directly influences our sleep, which is why it is quite important for the proper functioning of our body, especially our brain, which needs to rest properly in order to function.

While serotonin is what helps us sleep, melatonin is the hormone that allows us to regulate our sleep cycles.

This is perhaps the same or more important than the function of serotonin, since if our sleep cycles are not regulated and, on the contrary, are altered, this will prevent us from sleeping well and, even, will increase the feeling of fatigue at the moment to wake up.

Simply put, melatonin is the hormone that helps us get a good night’s rest. If you notice that you wake up tired, even after having slept the regular hours, there is most likely a small problem with your melatonin levels, and phenylalanine can help you with that.

Tyrosine also helps metabolism and reduces body fat, so if your goal is to lose weight this is an excellent ally to achieve it.

Other benefits of phenylalanine

In addition to the functions and benefits that we have already mentioned, phenylalanine has other beneficial properties for your body. Among them we can highlight:

  • Helps to control the feeling of hunger.
  • Improve your alertness.
  • It enhances your vitality, which is why it helps a man a lot to avoid erectile dysfunction problems.
  • Improves reaction speed and reflexes.
  • Improves learning ability and short-term memory.
  • It promotes the production of collagen and helps fight diseases such as vitiligo .
  • Improves the circulatory system and helps prevent cardiovascular diseases.
  • It is a good ally to combat problems such as migraines and other chronic pain.

These are the most important benefits of this essential amino acid for the body, as you can see they are not few. It is because of this that it is so recommended by doctors, and why it is important to always include it in your daily diet. In some cases, even use supplements based on it. In this way, you will achieve better effects.

Phenylalanine properties

In the following points we point out which are the main properties of phenylalanine.

  • This amino acid considerably reduces appetite , so it is highly recommended for those who want to lose weight.
  • Phenylalanine significantly alleviates muscle and joint pain, especially that affecting the lower back.
  • Minimizes the symptoms and discomfort of menstruation in the case of women.
  • Effectively combat headache .
  • In those patients with disorders such as rheumatoid arthritis and osteoarthritis, it improves their quality of life as it mitigates pain and fights symptoms .
  • It takes care of the cardiovascular system since it balances the frequency of the heartbeat.
  • Phenylalanine is also helpful in treating depressive disorders.

Foods rich in phenylalanine

As we have pointed out, phenylalanine has a wide range of functions and properties for the proper functioning of the body. Thus, it is very important to incorporate foods rich in this amino acid into the diet. Beyond the physical and psychological benefits, phenylalanine helps in the regeneration of the skin and tissues; In addition, it adds thickness to the hair.

Here are the foods with the highest content of this essential amino acid. They are of both animal and vegetable origin.

  • Chickpeas: Chickpeas are one of the healthiest foods out there. They are a great source of protein and, in addition, they have a high content of antioxidants, so that they protect the body from free radicals . In addition, the minerals concentrated in chickpeas make them great allies to take care of the bones.
  • Asparagus : Asparagus is rich in nutrients and vitamins A, C, E and K. In addition, they are a natural antioxidant, so it helps fight free radicals. Thanks to their high content of vitamin B12, they help prevent cognitive deterioration of the brain.
  • Lentils: Lentils are very low in calories. Like the rest of legumes, they are rich in slow-absorbing carbohydrates and proteins. In addition, they have a high content of vitamins, especially of group B; also in folic acid and minerals.
  • Eggs: eggs have a large amount of nutrients, which are essential to ensure the proper functioning of the body.
  • Red meat: red meat contains top quality protein, so it is very beneficial to strengthen and maintain bones, muscles and skin in good condition. It also contains amino acids, vitamins, and minerals.
  • Salmon: Salmon is a food rich in nutrients. It is one of the best sources of vitamins, such as B12 or B6. Consuming this food regularly helps keep the cardiovascular system healthy, while supporting the circulatory system thanks to its content of Omega-3 fatty acids.
  • Soy: Soy is an important source of high-quality protein. In addition, it reduces cholesterol levels in the body, while lowering blood pressure.
  • Nuts: Nuts are a great source of minerals. In addition, they are rich in healthy fats and have antioxidant properties.

These are just some of the foods you can find phenylalanine in. Other foods can be desserts or any type of sweet in general.

As you can see, phenylalanine is found in a wide variety of foods of all kinds, both of plant and animal origin. Due to this, it is not a very difficult amino acid to include in our daily diet, which allows us to maintain optimal levels of this amino acid within our body.

The recommended daily amount of phenylalanine is 1 gram. This quantity can be found for example in two eggs. Therefore, it is relatively easy to achieve this amount.

What other methods are there for taking phenylalanine?

We do not necessarily have to resort to phenylalanine drugs or supplements. In the market there are many options to take advantage of all the benefits of phenylalanine through supplements and drugs. Some examples are sports supplements based on phenylalanine, since, as you will see later, this amino acid is exceptionally good for athletes and for those who want to lose weight.

There are even some psychotropic drugs that are used to treat diseases such as Alzheimer’s, bipolar disorder , ADHD, and depression. These types of psychotropic drugs contain phenylalanine due to the benefits it has for brain function.

Contraindications

As we have pointed out, phenylalanine is a very important amino acid for maintaining good health. However, certain population groups should avoid their consumption, especially when it comes to nutritional supplements. Below we indicate in detail the situations in which phenylalanine is not recommended.

  • Pregnant and / or lactating women.
  • Patients who are following antidepressant treatment.
  • Patients with disorders that affect the liver and / or kidneys.
  • Patients suffering from phenylketonuria . It is a congenital disorder of metabolism that is caused by the lack of the enzyme phenylalanine hydroxylase, so that the liver is unable to metabolize the amino acid tyrosine when it comes from phenylalanine. Thus, if these patients consume phenylalanine, the amino acid accumulates in their body, causing serious disorders in the central nervous system.

Phenylketonuria

Phenylketonuria is a hereditary disease, which causes our body to not be able to properly metabolize phenylalanine. What does this mean? That if our body does not manage to metabolize this amino acid, little by little it will accumulate in our body.

In this way, not only will it not bring us any benefit, but it will become a toxic substance for us. In this case, it is important to always keep its levels controlled in our body, maintaining a strict diet that avoids accumulating toxic amounts of this amino acid in our body.

Patients with liver and kidney diseases

Patients who suffer from liver and kidney diseases generally tend to have very high levels of this amino acid, so it is recommended that they reduce their intake in the diet, and focus on consuming other types of nutrients. In general, they are recommended to cut down on protein.

Excess consumption

It is said that everything in excess is bad, and in this case it is true. Exaggerating with the consumption of phenylalanine can have consequences for the body. These consequences usually come in the form of arrhythmia, headaches, anxiety, and sweating. In some cases they can even cause high blood pressure.

Taking phenylalanine as a supplement

Although you can take supplements of this essential amino acid, it is best to meet the needs of the body through a varied and balanced diet . In case of requiring the consumption of supplements, it is important to consult with the specialist doctor.

If taken in small doses, 250 to 550 grams, phenylalanine is not addictive, as studies show. What’s more, it can be beneficial as a pain reliever, improve concentration and attention span, and suppress appetite.

Side effects

Like any other supplement, phenylalanine also has a number of side effects that are interesting to know about.

One of the most common is diarrhea as it acts as a laxative. In addition, hypertension is another reaction typical of this type of nutritional supplements, as well as headaches or anxiety attacks .

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Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

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