Unlock Your Body’s Potential: The Power of Amino Acids!

Do you remember learning in school that amino acids are the fundamental components of proteins? While protein is often highlighted as essential for muscle growth, amino acids also play crucial roles in the growth, repair, and structure of our cells and tissues, including hair, skin, and nails. Proteins function as catalysts for nearly all chemical reactions in the body, and many amino acids act as hormones and neurotransmitters—messengers that relay signals between nerve cells.

In this article, we will revisit the basics of amino acids and their critical functions in our body.

What Are Amino Acids?

Amino acids are organic compounds made up of an amino group (one nitrogen and two hydrogen atoms) and a carboxylic acid group (comprising carbon, hydrogen, and two oxygen atoms). When two or more amino acids link together through peptide bonds, they form peptides, and longer chains are known as polypeptides. Proteins can consist of one or multiple polypeptides.

How Many Amino Acids Are There?

In nature, there are numerous amino acids, but the human body primarily uses about 20 of them to create over 100,000 distinct proteins. These 20 are referred to as alpha amino acids and exist in what’s known as the L-configuration.

The 20 Amino Acids Used for Protein Synthesis

The following amino acids are essential for various metabolic processes in the human body:

• Alanine
• Arginine
• Asparagine
• Aspartic acid
• Cysteine
• Glutamic acid
• Glutamine
• Glycine
• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Proline
• Phenylalanine
• Serine
• Threonine
• Tryptophan
• Tyrosine
• Valine

Additionally, selenocysteine is recognized as the 21st amino acid involved in protein synthesis.

Essential vs. Non-Essential Amino Acids

Of these 20 amino acids, the body can synthesize 11, known as non-essential amino acids. The remaining nine are termed essential amino acids (EAAs), which must be obtained through diet or supplements:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

Because our bodies cannot produce EAAs, it’s vital to ensure sufficient intake through food or supplements.

How to Get Amino Acids from Your Diet

Foods containing all nine EAAs are termed complete proteins, often referred to as "high-quality" proteins. Animal products, such as lean meats, eggs, poultry, fish, and dairy, are generally the best sources of complete proteins. While plant sources like nuts, seeds, beans, and grains provide amino acids, they are typically considered incomplete on their own. However, combining certain plant foods—like beans and rice—can create a complete protein.

Certain plant-based foods, such as soy products (tofu, tempeh, edamame), quinoa, and buckwheat, do offer all essential amino acids in sufficient amounts.

Branched-Chain Amino Acids (BCAAs)

Among the nine EAAs, three are classified as branched-chain amino acids (BCAAs), which are crucial for muscle growth, repair, and the production of neurotransmitters. Leucine is particularly significant for promoting muscle synthesis, but adequate intake of all nine EAAs is essential for optimal results.

While BCAA supplements are available, using a formulation that includes a full range of essential amino acids, like Thorne’s Amino Complex, can more effectively support athletic performance and muscle maintenance.

Functions of Amino Acids in the Body

The 20 amino acids contribute energy, aid in digestive health and immune response, and are vital for producing enzymes, hormones, and neurotransmitters. Sulfur-containing amino acids like methionine and cysteine play key roles in detoxification and antioxidant activity, while cysteine, glutamine, and glycine are essential for synthesizing glutathione, a critical antioxidant for liver detoxification.

Key Amino Acids Worth Noting

L-glutamine is the most abundant amino acid in the bloodstream and is crucial for gut health, serving as the main fuel source for intestinal cells. It supports gut integrity and immune function, particularly beneficial for recovery after injury or surgery. Supplementation can help maintain levels during stress or intense exercise.

Glycine acts as an inhibitory neurotransmitter and supports a healthy response to stress. It can also aid memory in individuals affected by disrupted sleep.

L-lysine is essential for collagen formation, supporting skin, bone, and muscle structure, while also playing a role in immune function and wound healing.

Tryptophan is a precursor to serotonin, a neurotransmitter linked to mood regulation. L-tyrosine supports the production of thyroid hormones and dopamine, another important mood-regulating neurotransmitter.

Conditionally Essential Amino Acids

Besides the nine EAAs, some amino acids are termed conditionally essential. Although the body usually produces them, factors like stress, illness, or aging can increase the need for dietary intake.

For instance, if liver function is compromised, amino acids such as cysteine, tyrosine, or arginine might need to be obtained from food. Genetic conditions can also impact the body’s ability to convert certain amino acids, necessitating dietary adjustments.

Non-Protein Amino Acids

There are also non-protein amino acids that offer unique benefits. For example, taurine is found throughout the body and supports cardiovascular health and bile production for fat digestion. L-citrulline helps maintain levels of L-arginine, which is crucial for producing nitric oxide.

L-theanine, found in tea, promotes relaxation and improves sleep quality, while beta-alanine aids muscle endurance by boosting carnosine levels. L-carnitine assists in fat metabolism and energy production, while creatine enhances performance and supports lean muscle mass.

The Benefits of Amino Acid Supplements

With numerous amino acid supplements available, choosing the right ones depends on your specific health goals. Since the body can only synthesize 11 of the 20 foundational amino acids, supplements can be a convenient way to ensure adequate intake of the nine essential amino acids, along with other beneficial non-protein amino acids.