Bioactive compounds in a vegan diet: carnosine, choline, taurine, creatine and carnitine
Carnosine, choline, taurine, creatine and carnitine are found in varying amounts in animal and plant foods. Some are particularly concentrated in animal foods; At the same time, the human body can produce several of these compounds itself. Lower blood values in vegans do not automatically mean a deficiency or health disadvantage.
carnosine and beta-alanine
Carnosine is a dipeptide made from beta-alanine and histidine. It is found primarily in meat and fish and, among other things, contributes to the buffering of acid in skeletal muscle during intensive exercise. Further biochemical properties are being researched; A general anti-aging effect in humans has not been proven.
Beta-alanine is a precursor to carnosine formation and can increase carnosine stores in the muscle. The best evidence concerns specific intense exertions lasting around one to four minutes. It is not a generally necessary supplement. As a side effect, temporary tingling or a feeling of heat in the skin may occur.
Choline: cell membranes and metabolism
Choline is an essential nutrient. It is required for cell membranes, the formation of the neurotransmitter acetylcholine and fat metabolism. The body can produce choline itself to a limited extent; A significant portion must be consumed through diet.
Choline is found in soybeans, legumes, cruciferous vegetables, nuts, seeds and whole grain products, among other things. The need depends, among other things, on gender, life stage, folate and methionine supply and genetic factors. Supplementing creatine is not a reliable method of ensuring choline supply. There is no justification for blanket choline supplementation for all vegans.
Taurine: A sulfur-containing compound
Taurine is not a protein-forming amino acid, but a sulfur-containing compound that is found, among other things, in the brain, heart, muscles and retina. It is involved in various functions, such as the regulation of cell volume and bile acid metabolism. The body can produce taurine from sulfur-containing amino acids.
Some studies have measured lower taurine concentrations in vegan people. This does not automatically result in a clinically relevant deficiency. There is a lack of convincing clinical evidence for routine taurine supplementation of healthy vegans.
Creatine: Energy buffer in muscles and brain
Creatine supports the rapid regeneration of ATP via the creatine phosphate system. The body produces creatine from arginine, glycine and methionine, primarily in the liver and kidneys. It is not formed directly from folate and vitamin B12.
Since creatine is mainly found in meat and fish, vegans usually consume less of it through their diet and may have lower muscle creatine stores. Creatine monohydrate is one of the most studied sports supplements and can be particularly helpful for repeated high-intensity exercise and strength training. Frequently studied maintenance doses are around 3-5 g daily. If you have kidney disease, taking it should be discussed medically.
Carnitine: transport of long-chain fatty acids
Carnitine supports the transport of long-chain fatty acids into the mitochondria. The body can produce it itself from lysine and methionine; Vitamin C, iron and certain B vitamins are involved, among others. In healthy adults, the body's own synthesis is usually sufficient, even if the intake from a vegan diet is very low.
Routine L-carnitine supplementation is therefore not generally necessary for healthy vegans. Medically relevant deficiencies occur primarily in certain metabolic disorders or special clinical situations. Intestinal bacteria can form TMA from carnitine, which is converted to TMAO in the liver; The health significance is complex and not conclusively clarified.
Conclusion: body's own synthesis and individual needs
The body can produce some or all of its own carnosine, taurine, creatine and carnitine; Choline must also be consumed in sufficient quantities through the diet. Lower intakes or concentrations in a vegan diet alone do not prove a deficiency.
Creatine can be a well-studied supplement for physically active people. Beta-alanine is particularly relevant for certain intensive sports activities. There is a lack of convincing evidence for general supplementation of taurine, carnitine or carnosine to prevent aging and disease. A varied diet and an individual benefit-risk assessment remain the basis.