What is Serine?
Serine is a non-essential amino acid, meaning the body can produce it on its own. Despite this, obtaining serine from dietary sources is important for supporting various bodily functions. Serine plays a critical role in the synthesis of proteins, cell membranes, and neurotransmitters. It also supports the immune system and the formation of other amino acids.
Benefits of Serine
Protein Synthesis: Essential for the production and maintenance of proteins in the body.
Neurotransmitter Production: Involved in the synthesis of neurotransmitters, supporting brain function and mental health.
Cell Membrane Formation: Plays a role in the production of phospholipids, which are key components of cell membranes.
Immune System Support: Supports the immune system by aiding in the production of antibodies.
Metabolism: Involved in the synthesis of other amino acids and the metabolism of fats and fatty acids.
Daily Recommended Value (DRV) for Serine
The DRV for Serine is approximately 13 mg per kilogram of body weight per day. For an average adult weighing 70 kg, the daily requirement would be:
13 mg x 70 kg = 910 mg per day
Foods High in Serine
Here are some foods rich in Serine along with their approximate Serine content per 100 grams and the percentage of the daily recommended value (DRV) for a 70 kg individual (910 mg per day).
Top Sources of Serine for Carnivores
Egg Whites
Serine content: 5,260 mg per 100g
% of Daily Need: 578%
Turkey Breast
Serine content: 2,500 mg per 100g
% of Daily Need: 275%
Chicken Breast
Serine content: 2,380 mg per 100g
% of Daily Need: 261%
Lean Beef
Serine content: 1,780 mg per 100g
% of Daily Need: 196%
Pork Loin
Serine content: 1,750 mg per 100g
% of Daily Need: 192%
Top Sources of Serine for Vegans
Soy Protein Isolate
Serine content: 4,070 mg per 100g
% of Daily Need: 447%
Spirulina
Serine content: 3,900 mg per 100g
% of Daily Need: 429%
Soybeans
Serine content: 2,160 mg per 100g
% of Daily Need: 237%
Sunflower Seeds
Serine content: 2,090 mg per 100g
% of Daily Need: 230%
Lentils
Serine content: 1,720 mg per 100g
% of Daily Need: 189%