Threonine: What it is and why you need it

Threonine is an essential amino acid — your body can’t make it, so you must get it from food. It helps build proteins, supports the immune system, and plays a role in liver and gut function. If you eat a mixed diet, you probably get enough. But if you're on a restricted diet, recovering from illness, or follow strict vegan patterns, you might want to pay attention.

Top food sources and how much to expect

Good sources of threonine include animal proteins and some plant foods. Think: lean meat, poultry, fish, eggs, and dairy. For plant-based options, soy, lentils, beans, quinoa, and pumpkin seeds are useful. A typical serving of chicken or fish supplies a solid amount; combining legumes and grains (like rice and beans) gives a complete protein profile that includes threonine.

If you track nutrients, know that most people on varied diets meet recommended needs. Vegans can too, but they should mix protein sources during the day to balance amino acids. If you have malabsorption, chronic illness, or a high protein demand (athletes, recovering patients), talk to a dietitian about your intake.

Supplement tips and safety

Threonine supplements come as standalone capsules or in amino-acid blends and protein powders. People use supplements to support recovery, wound healing, or when dietary intake is low. Typical supplemental doses range from a few hundred milligrams up to 1 gram daily in common products, but needs vary by weight, health status, and goals.

Don’t assume more is better. High single-amino-acid doses can upset the balance of other amino acids and may cause nausea or digestive changes. If you’re pregnant, breastfeeding, have liver or kidney disease, or take prescription meds, check with your healthcare provider before starting a supplement. Also let your provider know if you’re on a protein-rich medical regimen — adjustments may be needed.

Signs that threonine might be low include slow wound healing, weak immune response, fatigue, or digestive complaints — but those symptoms are non-specific and can have many causes. A clinician or dietitian can evaluate your diet, symptoms, and labs to decide if testing or a short supplement trial makes sense.

Practical tips: prioritize whole foods first. Add a serving of fish, eggs, or dairy a few times a week if you eat animal products. For plant-based diets, combine legumes with grains and include soy regularly. If you use a supplement, choose a reputable brand, start with a low dose, and monitor how you feel.

Threonine quietly supports several parts of your body. You don’t usually need to obsess over it, but a little awareness helps—especially if your diet or health status changes. If you want a tailored plan, a quick chat with a dietitian will get you the answers you need.