Valine
Also known as L-valine, Val
Valine is an essential amino acid and one of the three branched-chain amino acids (BCAAs). The body cannot make it, so it must come from food, where it supports muscle repair, energy during exercise, and nervous system function.
Why it matters
What it does in your body
- Muscle protein synthesis and repair
- Branched-chain amino acid used for energy during exercise
- Supports nervous system and cognitive function
- Helps maintain nitrogen balance
Intake guidance
How much you need
The IOM sets the requirement at 24 mg/kg/day, about 1.7 g/day for a 70 kg adult. Any diet with enough total protein provides plenty.
What affects it
What affects your intake
Total protein intake
Adequate protein covers valine, which is plentiful in animal and plant proteins alike.
Exercise and training load
Hard training raises BCAA turnover, though whole-food protein continues to meet the need.
Balance with other BCAAs
Valine works alongside leucine and isoleucine, and complete proteins supply all three in good proportion.
In practice
Good to know
Deficiency is not a realistic risk on a normal diet. Valine is sold as part of BCAA supplements aimed at athletes, but for people already meeting their protein needs the added benefit over a complete protein food or whey is small. Whole protein sources generally outperform isolated BCAAs for building and preserving muscle.
Where to get it
Best food sources
The bottom line
A protein-adequate diet supplies all the valine you need. Isolated BCAA products are rarely necessary when total protein is on target.
Track valine automatically
Valine is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The classification, roles, and guidance on this page come from the references below, drawing on the Institute of Medicine (now the National Academies) Dietary Reference Intakes and reputable nutrition science.
- Institute of Medicine (2005), Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.