Threonine is one of the essential amino acids — your body can’t make it, so you must eat it. It helps build proteins, supports your immune system, and keeps the lining of your gut working smoothly. If you care about recovery after exercise, skin and connective tissue repair, or steady digestion, threonine is worth a quick look.
Think of threonine as a helper for several important jobs. It’s part of collagen and elastin, so it matters for skin, joints, and wound healing. The body also uses it to make glycoproteins, which are critical for immune response and for mucus that protects the gut. Athletes may notice threonine helps with muscle repair when it's supplied as part of a complete protein intake. If you have a long-term illness or poor digestion, your threonine needs might be higher because the body uses more to keep tissues and immune function working.
Good food sources are the easiest and safest way to meet your needs. Meat, poultry, fish, eggs, dairy, and soy are top sources. Beans, lentils, and many nuts contain threonine too, but animal proteins tend to have higher levels per serving. A simple tip: include a quality protein at each meal — that usually covers your threonine needs without tracking every gram.
For rough guidance, a common recommendation is about 15 mg per kg of body weight per day. That’s roughly 1 gram for a 70 kg person. This is a guideline, not a hard rule. People with higher needs — such as athletes, recovering patients, or those on restrictive diets — may want to check with a healthcare pro about adjusting intake or using a supplement.
Supplements are available, but they’re rarely needed if you eat enough protein. If you consider supplementation, pick products from reputable brands and avoid mega-doses. High single-amino acid doses can upset the balance of other amino acids and may stress the kidneys if used long-term.
Watch for signs of low intake: slow healing, ongoing fatigue, or frequent infections can be hints, though those symptoms are not specific to threonine alone. If you suspect a deficiency or have kidney or liver disease, talk to your doctor before adding supplements.
Quick, practical tips: 1) Build meals around whole proteins (eggs, fish, chicken, tofu). 2) For plant-based diets, combine legumes and grains across the day to improve overall amino acid balance. 3) Read supplement labels and avoid blends with unknown dosages. 4) Ask for a nutrition review if you follow a strict diet, train heavily, or are recovering from illness.
Threonine matters, but it’s one piece of the protein puzzle. Meet it through balanced meals first, consider a supplement only when necessary, and check with a clinician if you have health issues that might change your needs.
Threonine is an essential amino acid critical for maintaining overall health and wellness. This article explores the role of threonine in the body, its health benefits, sources, and tips for ensuring adequate intake. Dive into why this amino acid is vital for muscle health, immune function, and more.
