A metionina é um aminoácido essencial que não é produzido pelo nosso corpo e que precisa ser obtido através dos alimentos.

Neste artigo, iremos compilar as principais informações sobre ela e porque ela é importante para a nossa saúde.

O que é

A metionina é um aminoácido encontrado em muitas proteínas. Proteínas de alimentos como carne de boi e de peixes e os nossos tecidos e órgãos contém metionina.

Ela desempenha um papel importante na produção de novas proteínas dentro de nossas células. Esse processo ocorre continuamente: novas proteínas são construídas enquanto as antigas se decompõem.

Para que serve

No mundo da musculação, a metionina é usada para reparar os danos nos tecidos musculares. É ela quem que inicia o processo de produção de novas proteínas quando você faz uma sessão de treinos intensos.

A metionina é crucial para a produção de diversos aminoácidos e hormônios importantíssimos para o nosso organismo, tais como a carnitina, adrenalina, colina, e melatonina.

Ela também é usada para tratar alergias, já que ela reduz os níveis de histamina no sangue, principal responsável pelo aparecimento dos sintomas da alergia como vermelhão, coceira e edemas. Ela também é usada para desintoxicar o corpo de metais pesados tais como mercúrio (usado nas obturações dentárias) e cobre.

A metionina também é usada para tratar casos de envenenamento por acetaminofeno (paracetamol). Neste caso, ela é tomada por via oral ou injetada por via intravenosa por um profissional de saúde.

Metionina 500mg 60 Cápsulas fabricado pela Oficial Farma
Suplementos de Metionina 500mg com 60 cápsulas por pote fabricado pela Oficial Farma

Benefícios

A metionina é essencial para a saúde humana. Consumir esse aminoácido diariamente é importante para manter a saúde em dia, mas além disso, ela pode traz outros benefícios, tais como:

Pode reduzir o risco do desenvolvimento do câncer de colorretal: Pesquisas mostram que uma dieta rica em micronutrientes, incluindo a metionina, pode reduzir o risco do aparecimento do câncer de colorretal (1).

Pode diminuir os tremores em pessoas com Parkinson: Ela pode ser capaz de melhorar a acinesia e rigidez, resultando em menores tremores. Ela também previne danos oxidativos e a perda de dopamina, ajudando a tratar os sintomas de Parkinson (2).

Produz creatina: A metionina ajuda na produção de creatina, um aminoácido importante para a performance atlética. Além de melhorar a performance física, a creatina também pode ajudar no emagrecimento.

Além desses três benefícios citados, ela também pode ser importante para a saúde óssea, pode tratar esquizofrenia, depressão, alcoolismo, pode ajudar o fígado e pode ajudar pessoas que estão tentando sair das drogas. Existem vários outros estudos que mostram que esse aminoácido pode trazer outros benefícios à nossa saúde, porém, são estudos com animais ou com poucas pessoas. Deste modo, é preciso esperar mais pesquisas para conhecermos melhor os benefícios que esse aminoácido pode trazer à nossa saúde.

Alimentos ricos

Nosso corpo não produz a metionina que ele precisa para funcionar direito. Você tem que obtê-la através da alimentação ou suplementação.

A metionina é encontrada principalmente em alimentos que contenham proteínas. Alimentos de origem animal como carne, ovos e leite irão conter boas quantidades desse aminoácido. Mas você também pode encontrá-la em outros alimentos, tais como feijão, grão de bico, derivados de soja (tofu, natto, tempeh), gergelim, chia, linhaça, sementes de melancia, abóbora e girassol, pistache e castanha de caju.

Alimento Quantidade de metionina em 100 gramas *VD
Castanha-do-pará 1124 mg 154%
Carne de boi 981 mg 135%
Queijo parmesão 958 mg 132%
Frango 925 mg 127%
Porco 853 mg 117%
Peixe 835 mg 115%
Feijão de soja 534 mg 73%
Ovos 392 mg 54%
Derivados do leite 169 mg 23%
Feijão 146 mg 20%

Fonte: MyFoodData

*VD: valores diários recomendados com base numa dieta de 2000 calorias. Valores ideais para uma pessoa de 70 quilos.
castanha do para rica em metionina
A castanha-do-Pará é rica em metionina

Dosagens & efeitos colaterais

Se você já consome uma boa quantidade de proteínas através da alimentação, você não precisa tomar suplementos de metionina. Porém, você pode estar tomando sob prescrição médica. Neste caso, qual seria a dose segura?

Tomar 2 gramas de metionina por dia não vai causar nenhum efeito colateral grave. Doses altas, acima de 7 gramas, podem elevar os níveis de homocisteína e colesterol no seu sangue, que por sua vez aumentam os riscos de você desenvolver aterosclerose. Os níveis de homocisteína no sangue podem aumentar principalmente se você tem deficiência de vitaminas do complexo B.

Se você pretende usar ou está usando metionina (ou outros aminoácidos como creatina), você deve tomar uma suplementação de vitamina B6, vitamina B12 e ácido fólico para evitar que os níveis de homocisteína no seu sangue aumentem demais.

Mulheres grávidas ou amamentando não devem tomar metionina (exceto sob prescrição médica), pois não se sabe se o seu uso é seguro para elas.

Pessoas com as seguintes doenças ou problemas de saúde devem evitar a suplementação deste aminoácido (4):

  • Doença hepática (incluindo cirrose)
  • Acidose
  • Deficiência de Metilenotetrahidrofolato redutase (MTHFR)
  • Aterosclerose

Um outro efeito colateral desagradável deste aminoácido é que ele parece encurtar a vida. Estudos feitos com ratos mostraram que aqueles animais submetidos a uma dieta com pouca metionina viveram mais do que ratos que seguiam uma dieta mais rica neste aminoácido.

Isto quer dizer que a metionina reduz o tempo de vida também em humanos?

Ainda não se sabe, pois poucos estudos foram feitos para verificar se isso ocorre também em seres humanos. Porém, na dúvida, é melhor não exagerar no consumo de metionina.

Conclusão

A metionina é um aminoácido essencial para a saúde. Ela é importante para a produção de novos tecidos musculares, de hormônios e aminoácidos como a creatina. Na medicina ela é usada para tratar empenamento por acetaminofeno (paracetamol) e para desintoxicar o corpo de metais pesado como cobre e mercúrio.

Devido ao seu potencial de elevar os níveis de homocisteína e colesterol no seu sangue, você deve tomar metionina (principalmente doses altas) apenas sob explícita orientação médica.

REFERÊNCIAS

  1. Colorectal cancer protective effects and the dietary micronutrients folate, methionine, vitamins B6, B12, C, E, selenium, and lycopene. https://www.ncbi.nlm.nih.gov/pubmed/17176213
  2. Methionine Sulfoxide Reductase A CMRSA and Parkinson’s Disease Pathogenesis. https://www.michaeljfox.org/foundation/grant-detail.php?grant_id=88
  3. Performance and energy systems contributions during upper-body sprint interval exercise. https://www.ncbi.nlm.nih.gov/pubmed/28119874
  4. Methionine. https://www.emedicinehealth.com/methionine/vitamins-supplements.htm

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