Estimated reading time: 11 minutes
Amino acids are integral components of the human body. These essential amino acids play a vital role in numerous bodily functions. You may have heard about them before, but what exactly are aminos and how do they help your body?
Let’s explore what amino acids are and why they are so important for our health.
What Are Amino Acids?
Amino acids are organic compounds that contain an amine group (NH2), a carboxyl group (COOH), and an R group (side chain). These molecules make up structural proteins. They are essential for building muscle, repairing tissue, providing energy, regulating hormones, and helping with overall bodily functions.
There are 20 total amino acids, out of which there are nine essential amino acids. They are essential because the body cannot produce them. Therefore, these must be obtained from food sources or supplements.
Eleven Nonessential vs. Nine Essential Amino Acids
Before delving into the nine essential amino acids, it’s important to be aware of a separate set.
These are the 11 nonessential amino acids. Knowing both types of aminos is key to understanding how these tiny building blocks can impact our health and well-being!
The eleven nonessential amino acids are:
- Alanine
- Arginine
- Asparagine
- Aspartic acid
- Cysteine
- Glutamic acid
- Glutamine
- Glycine
- Proline
- Serine
- Tyrosine
In contrast there are nine essential amino acids, which are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Although it was almost always thought that infants were the only humans who needed to consume histidine for essential protein synthesis, modern research has revealed adults also rely on dietary sources of this amino acid – making it a crucial part of a balanced diet and deeming it an official ninth member of the essential amino acids classification.
What About Arginine?
Scientists debate how many amino’s there are. Some claim there is a tenth member of the essential amino acids family.
Not only does arginine warrant special consideration due to its classification in a separate group, namely conditional amino acids. The fact that premature infants must obtain dietary sources of it points to how important this nutrient is for our bodies.
Even under normal conditions, an individual’s need for conditional amino acids can become more pressing when experiencing prolonged physical or emotional distress; in such cases increased intake of conditional amino acids like Arginine may be necessary.
Histidine
Histidine may not sound familiar, but it is the precursor to histamine – a key element in allergic reactions. Histamine plays an important part in our immune system by triggering inflammation and keeping us safe from illness.
Who knew this vital amino acid had ties with sexual function too? It turns out that antihistamines can actually lower one’s libido!
Histidine isn’t only responsible for generating histamine; it also plays a role in tissue repair, pH stabilization and the production of haemoglobin – essential for oxygen transportation.
Low histidine levels have been associated with rheumatoid arthritis sufferers, leading to its potential use as an applicable treatment option!
Moreover, Histidine has a protective role in the body – safeguarding our nerve cells, myelin sheaths and tissues from radiation and heavy metals. In doing so, it helps to keep us safe!
Sources of histidine include:
- Meat, Poultry & Fish
- Eggs & Diary products
- Whole grains, Nuts & Seeds
Isoleucine
Isoleucine is one of three valuable components in the BCAA family. This power trio provides essential building blocks for protein production, and these unique branched-chain amino acids have a structure that gives them a remarkable advantage over other aminos when it comes to muscle support.
Haemoglobin needs isoleucine to function properly and, unlike many other amino acids, it also helps with clotting and wound healing. Isoleucine plays a vital role in energy regulation.
Moreover, the highest concentrations of this valuable compound can be found in muscle tissue. This is where it speeds up recovery after intense exercise – aiding both repair processes as well as it helps regulate blood sugar levels.
Sources of isoleucine include:
- Meat, Poultry & Fish
- Eggs, Tofu & Diary Products
- Spirulina
- Legumes
Leucine
Leucine is an essential amino acid that packs a powerful punch! It plays an important role in muscle growth and repair, aiding protein synthesis to maximize your gains.
Not only that – its ability to boost energy production within the muscles makes it ideal for those looking for peak performance during any exercise session!
Furthermore, Leucine is a vital part of overall well-being, helping the body grow strong bones and muscles while enhancing wound healing. It also increases growth hormone production to support metabolic processes and prevents insulin resistance.
Sources of leucine include:
- Meat, Poultry & Fish
- Eggs, Tofu & Diary Products
- Legumes (plant foods)
- Pumpkin seeds
Lysine
Lysine is not just a regular essential amino acid – it helps your body to maintain good health in more ways than one! It promotes the proper synthesis of protein and aids with calcium absorption.
Additionally, lysine can strengthen the immune system by aiding in antibody production as well as providing protection against viruses. Consequently making it one of the indispensable immune system amino acids for optimal well-being.
Lysine promotes cell repair and collagen synthesis. It helps maintain the structural integrity of connective tissue like joint cartilage, healthy skin and tendons by strengthening artery walls to combat atherosclerosis. This is a dangerous condition that can lead to serious health complications down the line!
Those who are on a vegetarian or vegan diet must be particularly mindful of their lysine intake as it is often the most scarce amino acid found in plant foods. More specifically plant proteins such as cereal grains. Supplementation or careful selection of protein sources may help to ensure that these individuals meet daily dietary requirements for this essential component of growth and development.
Sources of lysine include:
- Meat & Poultry
- Sardines
- Parmesan cheese
- Tofu
- Fenugreek, Buckwheat, Quinoa
- Legumes (plant foods)
Methionine
Methionine is a vital amino acid for the human body, as it serves multiple functions. It not only helps initiate the synthesis of protein but also assists in forming cartilage and strengthening joints.
Furthermore, methionine facilitates the absorption of essential minerals like selenium and zinc while aiding detoxification to purge chemicals such as lead and mercury out of our bodies. Its anti-inflammatory properties even provide relief from arthritis symptoms!
Consequently, all these benefits make this unique sulfur-containing compound an indispensable part of our nutritional journey towards health!
Sources of methionine include:
- Meat, Poultry & Fish
- Eggs & Dairy products
- Brazil nuts & Sesame seeds
- Broccoli
- Onions
Phenylalanine
Phenylalanine is a key piece of the puzzle when it comes to protein and enzyme synthesis, but its real superpower lies in its ability to transform into tyrosine. Tyrosine then produces all kinds of feel-good brain chemicals that help us regulate our moods, and focus on tasks at hand, as well as powerful hormones like dopamine, epinephrine and norepinephrine.
Phenylalanine has long been suspected of possessing powerful properties to combat a range of medical issues, from symptoms like depression and ADHD to more serious conditions such as MS or Parkinson’s.
Additionally, recent studies have suggested that its ability to control neurotransmitter production could provide beneficial relief for individuals struggling with vitiligo, and rheumatoid arthritis too.
Dietary protein sources of phenylalanine are:
- Meat, Poultry & Fish
- Eggs
- Parmesan cheese
- Roasted soybeans
- Legumes
- Kamut
- Pumpkin seeds
Threonine
Threonine is a vital amino acid that plays an important role in keeping the heart, immune system and brain functioning optimally. It is also essential for producing two other aminos- Serine and Glycine – both of which are fundamental to building strong muscle tissue, collagen and elastin.
These proteins are found in elastic bodily tissues like skin cells, blood vessels & tendons.
Threonine also helps build robust bones and tooth enamel, helps speed up fat metabolism, stimulates wound healing and aids in the prevention of fat accumulation in the liver.
Moreover, it’s necessary for maintaining the integrity of gastrointestinal mucosa, which is a factor in leaky gut syndrome.
Sources of threonine are:
- Meat (a source of complete protein), Poultry, Salmon & Shellfish
- Cheese
- Watercress
- Pumpkin seeds
Tryptophan
Every infant’s growth, not to mention adults too – is dependent on tryptophan. Moreover, with its influence over protein synthesis and breakdown, the human body needs this dietary essential for optimal performance!
But there’s more. Did you know that Tryptophan serves as a precursor of niacin? Furthermore, it synthesizes serotonin – a neurotransmitter known for regulating mood.
Sources that contain Amino Acids that are essential Like tryptophan are:
- Meat, Poultry & Tuna
- Eggs
- Legumes
- Mozzarella
- Oatmeal
Valine
Like isoleucine and leucine, the third and final BCAA, valine, is necessary for tissue repair, muscle metabolism, and blood sugar control.
Additionally, it helps keep our nitrogen balance regulated to ensure proper health.
Sources of valine are:
- Meat(a source of complete protein), Poultry, Fish
- Soybeans
- Legumes
- Mushrooms
- Whole grains
The Benefits of Amino Acids
Amino acids have a number of health benefits that can help improve the quality of one’s life. For example, some essential amino acids can help boost energy levels by converting glucose into energy-producing molecules in the cells.
Additionally, some amino acids help regulate mood by producing neurotransmitters such as serotonin and melatonin. Other aminos aid in digestion by helping break down proteins into smaller units to be absorbed more easily by the body.
Finally, certain essential amino acids can also boost immune function. It does this by increasing the production of antibodies to fight off infection-causing bacteria or viruses.
What Foods Contain Amino Acids?
Amino acid-rich foods include fish, poultry, eggs, dairy products, nuts/seeds/beans, whole grains and legumes. Vegetarian diets can also provide adequate amounts of essential amino acids from plant foods such as quinoa or tempeh.
However, it is important to ensure you consume a variety of protein sources throughout the day to get all the necessary nutrients your body needs.
In addition to natural dietary sources of amino acids, there are also many commercially available supplements on the market. They contain isolated forms that can be taken as needed depending on individual needs.
5 Signs of Amino Acid Deficiency
- There is a noticeable decrease in muscle.
- Higher sense of anxiety and deeper feelings of depression.
- You find it difficult to concentrate
- Your digestive system is disturbed
- Healing times increase
Muscle Loss
As we age, muscle loss is an inevitable part of life. This process, often mistakenly referred to as sarcopenia, can be accelerated if we don’t get enough essential amino acids in our diet.
When we have a lack of these essential amino acids, our body needs to make up the difference somehow – and it does this by breaking down muscle. This is not a sustainable strategy and can have serious consequences.
Increased Anxiety and Depression
Our diet can greatly impact our emotional well-being. Tryptophan, an essential amino acid found in many foods – from red meats to nuts and spinach – is a key ingredient for the production of serotonin. As a result, this critical neurotransmitter prevents depression-like symptoms by balancing out moods and emotions.
The results of one study indicate that when tryptophan intake drops below average levels, it affects not just physical health but mental well-being too! So what we eat can directly influence how we feel emotionally as well as physically.
Having Difficulty Concentrating
If you’re feeling overwhelmed and like your brain has been shrouded in a fog, it could be that insufficient levels of amino acids are to blame.
Essential for the production of neurotransmitters such as serotonin and dopamine, tyrosine plays an especially crucial role – without enough, unhindered cognitive performance becomes nearly impossible. Leaving energy levels low while reducing overall mental clarity.
Digestive Disturbances
Maintaining balanced levels of essential amino acids in our diet is essential for keeping the digestive system working smoothly.
We rely on these building blocks not only to synthesize enzymes and power muscle contractions but also to help manage various gastrointestinal disorders.
Furthermore, recent research has even shown that amino acid supplementation can have a real impact on treating certain ailments related to digestion!
Slowed Healing Time
Amino acids provide incredible benefits to our bodies; they enable faster recovery and foster strong bones, all while boosting our immune function and its ability to ward off infection.
Fascinatingly, research has shown that adding essential amino acid supplements creates a much more efficient healing process for bone fractures – an essential property in the battle against injury!
Additionally, studies point toward a decrease in immunity when one does not receive enough of these important molecules – so get your daily dose today!
Can You Buy Them As Supplements?
Amino acid supplements are available commercially, and they can be a great way to ensure you’re getting all the essential amino acids your body needs.
However, it’s important to consult with a doctor before starting any new supplement regimen to make sure they are right for you. Supplementing your essential amino acids can be worth it if you’re looking for an easy way to get all the nutrients your body needs.
Taking amino acid supplements is especially popular with bodybuilders and sports people for muscle growth.
Are There Any Side Effects of Taking Supplements?
Supplementing with aminos can have some side effects, especially if taken in large doses.
Consequently, too much of any one amino acid can lead to an imbalance in the body and disrupt the other amino acids as well as other hormones and bodily systems.
Some of the most common side effects associated with taking too many amino acid supplements include nausea & diarrhoea.
The Takeaway
In conclusion, it is clear that understanding what amino acids are and how they help your body is important for optimal health maintenance.
Eating natural sources such as fish or poultry will ensure you get enough essential amino acids in your diet while supplementing with isolates can further increase the intake of amino acids as needed depending on individual needs/goals.
Let me know your opinion of amino acid supplements in the comments below
