Amino acids, often referred to as the building blocks of proteins, are compounds that play many critical roles in your body.
They're needed for vital processes like the building of proteins and synthesis of hormones and neurotransmitters.
Some may also be taken in supplement form for a natural way to boost athletic performance or improve mood.
They’re categorized as essential, conditionally essential or nonessential depending on several factors.
This
article tells you everything you need to know about essential amino
acids, including how they function, possible food sources and the
benefits of taking a supplement.
Amino acids are organic compounds composed of nitrogen, carbon, hydrogen and oxygen, along with a variable side chain group.
Your
body needs 20 different amino acids to grow and function properly.
Though all 20 of these are important for your health, only nine amino
acids are classified as essential.
These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Unlike nonessential amino acids, essential amino acids can’t be made by your body and must be obtained through your diet.
The best sources of essential amino acids are animal proteins like meat, eggs and poultry.
When
you eat protein, it’s broken down into amino acids, which are then used
to help your body with various processes such as building muscle and
regulating immune function.
Conditionally Essential Amino Acids
There are several nonessential amino acids that are classified as conditionally essential.
These are considered to be essential only under specific circumstances such as illness or stress.
For
example, although arginine is considered nonessential, your body can’t
meet demands when fighting certain diseases like cancer.
That’s why arginine must be supplemented through diet in order to meet your body’s needs in certain situations.
Summary
The nine essential amino acids can’t be produced by your body and must
be obtained through your diet. Conditionally essential amino acids are
only essential under special circumstances like illness.
The nine essential amino acids perform a number of important and varied jobs in your body:
- Phenylalanine: Phenylalanine is a precursor for the neurotransmitters tyrosine, dopamine, epinephrine and norepinephrine. It plays an integral role in the
structure and function of proteins and enzymes and the production of
other amino acids .
- Valine:
Valine is one of three branched-chain amino acids, meaning it has a
chain branching off to one side of its molecular structure. Valine helps
stimulate muscle growth and regeneration and is involved in energy
production .
- Threonine:
Threonine is a principal part of structural proteins such as collagen
and elastin, which are important components of the skin and connective
tissue. It also plays a role in fat metabolism and immune function .
- Tryptophan: Though often associated with causing drowsiness, tryptophan has many
other functions. It’s needed to maintain proper nitrogen balance and is a
precursor to serotonin, a neurotransmitter that regulates your
appetite, sleep and mood.
- Methionine:
Methionine plays an important role in metabolism and detoxification.
It’s also necessary for tissue growth and the absorption of zinc and
selenium, minerals that are vital to your health.
- Leucine:
Like valine, leucine is a branched-chain amino acid that is critical
for protein synthesis and muscle repair. It also helps regulate blood
sugar levels, stimulates wound healing and produces growth hormones.
- Isoleucine:
The last of the three branched-chain amino acids, isoleucine is
involved in muscle metabolism and is heavily concentrated in muscle
tissue. It’s also important for immune function, hemoglobin production
and energy regulation .
- Lysine:
Lysine plays major roles in protein synthesis, hormone and enzyme
production and the absorption of calcium. It’s also important for energy
production, immune function and the production of collagen and elastin .
- Histidine:
Histidine is used to produce histamine, a neurotransmitter that is
vital to immune response, digestion, sexual function and sleep-wake
cycles. It’s critical for maintaining the myelin sheath, a protective
barrier that surrounds your nerve cells .
As you can see, essential amino acids are at the core of many vital processes.
Though
amino acids are most recognized for their role in muscle development
and repair, the body depends on them for so much more.
That’s why
essential amino acid deficiencies can negatively impact your entire body
including your nervous, reproductive, immune and digestive systems.
Summary
All nine essential amino acids perform varied roles in your body.
They’re involved in important processes such as tissue growth, energy
production, immune function and nutrient absorption.
While
essential amino acids can be found in a wide array of foods, taking
concentrated doses in supplemental form has been linked to several
health benefits.
May Help Improve Mood and Sleep
Tryptophan is needed for the production of serotonin, a chemical that acts as a neurotransmitter in your body.
Serotonin is an essential regulator of mood, sleep and behaviors.
While
low serotonin levels have been linked to depressed mood and sleep
disturbances, several studies have shown that supplementing with
tryptophan can reduce symptoms of depression, boost mood and improve sleep.
A
19-day study in 60 older women found that 1 gram of tryptophan per day
led to increased energy and improved happiness, compared to a placebo.
Can Boost Exercise Performance
The three branched-chain essential amino acids are widely used to alleviate fatigue, improve athletic performance and stimulate muscle recovery after exercise.
In
a study in 16 resistance-trained athletes, branched-chain amino acid
supplements improved performance and muscle recovery and decreased
muscle soreness, compared to a placebo.
A
recent review of eight studies found that supplementing with
branched-chain amino acids was superior to rest in promoting muscle
recovery and reducing soreness after exhaustive exercise.
Additionally,
taking 4 grams of leucine per day for 12 weeks increased strength
performance in untrained men, showing that essential amino acids can
benefit non-athletes as well.
Can Prevent Muscle Loss
Muscle loss is a common side effect of prolonged illnesses and bed rest, especially in older adults.
Essential amino acids have been found to prevent muscle breakdown and preserve lean body mass.
A
10-day study in 22 older adults on bed rest showed that those who
received 15 grams of mixed essential amino acids maintained muscle
protein synthesis, while the process decreased by 30% in the placebo
group.
Essential amino acid supplements have also been found to be effective in preserving lean body mass in elderly people and athletes .
May Promote Weight Loss
Some
human and animal studies have demonstrated that branched-chain
essential amino acids may be effective in stimulating fat loss.
For
example, an eight-week study in 36 strength-trained men found that
supplementing with 14 grams of branched-chain amino acids per day
significantly decreased body fat percentage, compared to whey protein or
a sports drink .
A study in rats showed that a diet composed of 4% supplemental leucine reduced body weight and fat.
However,
other studies investigating the potential link between branched-chain
amino acids and weight loss have been inconsistent. More studies are
needed to determine if these amino acids can promote weight los .
Summary
Supplementing with certain essential amino acids may help improve mood,
boost exercise performance, prevent muscle loss and promote weight
loss.
Since your body cannot produce essential amino acids, they must be provided through your diet.
Fortunately, many foods are rich in essential amino acids, making it easy to meet your daily needs.
The US recommended daily allowances per 2.2 pounds (1 kg) of body weight for the nine essential amino acids are :
- Histidine: 14 mg
- Isoleucine: 19 mg
- Leucine: 42 mg
- Lysine: 38 mg
- Methionine (+ the non-essential amino acid cysteine): 19 mg
- Phenylalanine (+ the non-essential amino acid tyrosine): 33 mg
- Threonine: 20 mg
- Tryptophan: 5 mg
- Valine: 24 mg
Foods that contain all nine essential amino acids are referred to as complete proteins.
Complete protein sources include:
- Meat
- Seafood
- Poultry
- Eggs
- Dairy Products
Soy, quinoa and buckwheat are plant-based foods that contain all nine essential amino acids, making them complete protein sources as well.
Other plant based sources of protein like beans and nuts are considered incomplete, as they lack one or more of the essential amino acids.
However,
if you’re following a plant-based diet, you can still ensure proper
intake of all essential amino acids as long as you eat a variety of
plant proteins each day.
For example, choosing a variety of
incomplete proteins such as beans, nuts, seeds, whole grains and
vegetables can ensure that your essential amino acid needs are met, even
if you choose to exclude animal products from your diet.
Summary
Both animal and plant products, such as meat, eggs, quinoa and soy, can
contain all nine essential amino acids and are considered complete
proteins.
There
are nine essential amino acids, which you must get through your diet:
histidine, isoleucine, leucine, lysine, methionine, phenylalanine,
threonine, tryptophan and valine.
They’re vital for functions such as protein synthesis, tissue repair and nutrient absorption.
Some may also prevent muscle loss and improve mood, sleep, athletic performance and weight loss.
Fortunately, these vital compounds are found in many animal-and-plant=based-foods, helping you meet your daily needs through a healthy and balanced diet.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
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Labels: boost, essential amino acids- histidine, exercise performance, isoleucine, leucine, lysine, methionine, mood n sleep, phenylalanine, prevent muscle loss, threonine, trytophan, valine, weight loss