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Even if there currently isn’t a standard criteria used for for diagnosing “proline deficiency,”
certain people can definitely benefit from consuming more of the amino acid. The body
makes some of its own proline, plus it is found in “complete protein” foods, but your
need for amino acids like proline increases as you age or if you’re experiencing certain
health problems.
People with poor skin health, slow healing, joint pain, gastrointestinal problems and a high
risk for heart disease can likely all benefit from getting more of this amino acid.
Of all the amino acids that form collagen, proline’s effects on promoting skin health has
probably been the most well-researched. (1) What are other benefits of proline? Besides
its anti-aging effects and ability to repair damaged skin, other functions of proline
include supporting the immune system, improving antioxidant status, improving gut
health and nutrient absorption, supporting the metabolism, and protecting the
cardiovascular system.
What Is Proline?
Proline is a type of imino acid — very similar to an amino acid , which are often described
as the “building blocks of protein.” What type of amino acid is proline? It’s considered to
be a “nonessential amino acid” because the human body can synthesize some on its
own, unlike certain other amino acids that must be obtained from someone’s diet. For
example, glutamate can be used to synthesize proline, although getting it directly from
food sources is useful for boosting your levels.
What are the main roles of proline? Functions of proline include helping form collagen,
regenerating cartilage, forming connective tissue, repairing skin damage and wounds,
healing the gut lining, and repairing joints. The structure of proline is unique because it’s
the only proteinogenic amino acid (the types that biosynthetically form proteins) with a
secondary amine. Not only does it help with “building” proteins, but it also has a role as a
catalyst in many organic reactions. (2)
Proline does this by supporting collagen synthesis, or the formation of new collagen.
Collagen is an essential part of wound healing because it gives structure and strength to
our skin. Certain studies have found that collagen supplements, which contain proline,
can improve skin barrier function, induce the synthesis of hyaluronic acid, and promote
fibroblast growth and migration.
Since your body produces less collagen as you age and this takes a toll on the
appearance of your skin, consuming more amino acids that form collagen can be
effective for keeping skin looking younger. Proline might also help naturally prevent or
treat cellulite. It can help tone, firm and tighten skin, which is why collagen supplements
are commonly used for their many anti-aging effects.
Studies have found that proline and other amino acids found in collagen support the
intestine and the gut-associated lymphoid tissue by improving the body’s immune
defense and ability to protect against foreign antigens and pathogens. Each amino acid
has unique properties that affect gut health, which includ: maintaining the integrity,
growth and function of the intestines; normalizing inflammatory cytokine secretion;
improving T-lymphocyte numbers; and regulating secretion of IgA cells. (6)
Obtaining more of the amino acids that form collagen, including proline, may help to
mitigate these effects by promoting formation of new cartilage, aiding in muscle growth
or maintenance, and even helpin improve bone density. Proline and other amino acids
can strengthen cartilage by stimulating chondrocytes (the cells of cartilage). Studies
conducted on animals have found that proline supports tissue growth and performance.
(7) It also aids in many functions of the immune system and can help improve
antioxidant status, meaning it may be beneficial for reducing inflammation and oxidative
stress, which can damage joints and connective tissue.
Other beneficial effects of proline for energy production and overall health include
boosting metabolism and muscle mass, helping with energy output during physical
activity, improving the body’s use of antioxidants, facilitating the process of constructing
healthy cells from DNA and RNA, supporting phase II liver detoxification, and supporting
the central nervous system. A 2017 study conducted on rats found that when rats
experienced inflammation, oxidative stress and altered energy parameters in parts of
their brains, administration of proline was able to prevent some of these harmful effects.
(9)
When you eat animals “nose to tail,” you consume proline and collagen from parts of
the animal, including the bones, connective tissue and muscle tissue.
Concentrated collagen protein powder and gelatin are two other great sources of
proline. Collagen powder is made from sources including chicken collagen,
bovine/beef collagen, eggshell membrane collagen and fish collagen. Gelatin is a
form of hydrolyzed beef collagen, which means it’s essentially a part of broken-down
collagen that is mostly used in desserts or food manufacturing since it creates a gel-
like texture.
Using bone broth or collagen powders/supplements can really come in handy
because these save you loads of time and effort. For example, slow-cooked bone
broth is made over the course of one to two days, but when you use concentrated
bone broth protein powder you can get the benefits of bone broth almost instantly.
Chicken collagen contains glycine, glutamine and proline, plus chondroitin and
glucosamine, two compounds that help rebuild cartilage. You can consume some
by eating chicken cooked on the bone with its skin or by making chicken broth, soup,
stew and other savory recipes with a variety of animal parts (organs, bones, etc.).
You can also get small amounts of proline from consuming fish collagen, such as by
eating pieces of fish that contain small bones, tissues or scales, or by making fish
stock/broth, soup and stew (such as with fish heads).
Another source is yokes of cage-free eggs. A great way to up your proline/collagen
intake is to add some collagen powder to scrambled eggs or a omelette.
Is proline found in plants? Yes, although eating plant foods like vegetables or fruits won’t
supply you with very high amount. In plants components, such as pollen, proline
accumulation is actually a response to physiological stresses and also involved in
structure development.
For the most benefits, aim to have about eight to 16 ounces of bone broth per day. You
can make your own homemade bone broth using traditional recipes that take one to two
days or by consuming dried or powdered bone broth/bone broth protein. Bone broth can
be consumed on its own, added to shakes or smoothies, or used it in all sorts of sweet
and savory recipes, such as marinades, stews, or even shakes and smoothies.
Collagen is tasteless, odorless and easy to blend into all types of recipes — plus it’s
gluten-free, dairy-free, nut-free and soy-free. Add some to baked recipes like muffins,
bars or pancakes to increase the protein content. You can also use collagen powder just
like gelatin to thicken smoothies, desserts or recipes that have a gel-like texture. Always
make sure to purchase a collagen powder that is derived from grass-fed or pasture-
raised, healthy animals (ideally that are organically raised).
You can boost the amount of proline you absorb and utilize by eating foods that serve as
“collagen cofactors,” such as plenty of fresh vegetables, fresh fruits, fresh herbs and
spices; various sources of “clean” protein; and foods high in vitamin C, vitamin A,
copper and iron.
Below are recipe ideas for adding more proline into your diet:
The imino acid proline was first isolated by a researcher named Richard Willstätter in
the year 1900. It was named after pyrrolidine, which is one of the constituents found in
proline.
In humans, this amino acid is synthesized from glutamic acid and other amino acids.
It is a constituent of many proteins, especially collagen, which is why proline is
supportive of skin, tendons, bones and other types of connective tissue.
Today it can be taken in isolated supplement form, which is usually labeled as l-
proline. Some of the reasons that someone might choose to take proline supplements
is if they are dealing with joint/connective tissue pain or various skin problems. While
proline supplements have their uses, I recommend getting proline from bone broth or
collagen protein, which not only provides proline, but also other amino acids and
nutrients too.
Proline has been shown to play an important role in plants’ response to various
environmental stresses. It has natural osmoprotectant properties (it helps organisms
survive extreme osmotic stress), so it can be found in a variety of pharmaceutical
products or utilized for biotechnological applications. (10) Osmoprotectants are
small, organic molecules with neutral charges and low toxicity. They help plants
overcome harsh environmental conditions by regulating cellular homeostasis. (11)
Some studies have found that plants treated with proline show an increase of
antioxidant enzymes activities, photosynthetic activity, nutritional status, plant growth
and oil content. (12)
Precautions
There is no established daily requirement or upper limit of proline at this time.
Because it is a natural amino acid, there’s not much risk for consuming too much
from your diet. If you eat foods high in protein, you likely already get a decent amount
of proline from your diet, however consuming more in supplement form is still safe for
most people.
Always look for high-quality collagen, gelatin or bone broth supplements that are sold
from reputable companies. Purchase grass-fed, organic products whenever possible.
It’s not known if proline supplements are always safe for pregnant or breastfeeding
women in high doses. If you have trouble digesting protein, have kidney or
liver disease , or you’re pregnant, it’s a good idea to discuss supplementing with
proline with your doctor first.
Final Thoughts
Proline is a non-conditional amino acid, meaning the body makes some on its own
while more is obtained from high protein foods.
Its functions include repairing damage to the skin, supporting the immune system,
healing joints, improving antioxidant status, improving gut health and nutrient
absorption, supporting the metabolism, and protecting the cardiovascular system.
One of proline’s most important roles includes forming collagen, the most abundant
protein in the human body that gives connective tissue structure and strength.
The best sources of proline and collagen in our diet are bone broth, collagen powder,
gelatin, and other high-protein foods like liver, organ meats, grass-fed beef, pasture-
raised chicken, wild-caught fish, egg yolks and eggshell membranes.
Read Next: 7 Benefits of a Bone Broth Fast: Stronger Gut, Skin + More
From the sound of it, you might think leaky gut only affects the digestive system, but in
reality it can affect more. Because Leaky Gut is so common, and such an enigma, I’m
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