Protein is very important for your health. It forms the structure of bones, muscles, and skin, is used to build tissues, and synthesizes hormones, enzymes, and neurotransmitters. Amino acids are the building blocks of protein, which is why getting enough essential amino acids in your diet is crucial for maintaining optimal health and preventing protein deficiency.
What are amino acids, and how can you be sure you're getting the right mix to keep your body healthy? Here's what you need to know.
What are amino acids?
The official amino acid definition includes any organic compound that contains both a carboxyl group and an amino group. In short, they are considered the building blocks of protein. For example, they make up a large portion of your muscles and tissues, and protein foods like meat, fish, poultry, and eggs are made up of many different types of amino acids. How many different types of amino acids are there, and what do amino acids do? There are 20 amino acids in total, each of which plays a very specific role in the body and is distinguished by its individual amino acid side chain. These amino acids are involved in nearly every biological process and help with:
- Wound healing
- Hormone production
- Immune function
- Muscle growth
- Energy production
Your body needs all amino acids to function and thrive. Some can be produced in the body, while others need to be obtained from food. Getting enough through dietary sources or supplements can help with weight loss, maintaining muscle mass, improving athletic performance, lifting mood and promoting better sleep. Amino acids have an interesting and long history. In 1806, French chemists Louis Nicolas Vauquelin and Pierre Jean Robiquet isolated asparagine from asparagus nutrients, the first amino acid to be discovered. Glycine, leucine and cysteine were soon discovered in the following years, while the last to be discovered, threonine, was discovered in 1935 by William Cumming Rose, a biochemist who also determined which ones are essential and how much the body needs to function and thrive. In 1902, scientists Emil Fischer and Franz Hofmeister first proposed that proteins are made up of individual amino acids, hypothesizing that a bond forms between the amino group of one amino acid and the carboxyl group of another, forming a structure called a protein peptide. In recent years, research has continued to uncover new ways that amino acids affect the body and a long list of potential benefits associated with supplementation, demonstrating the importance of these compounds to health.
Essential vs. Nonessential Amino Acids
The 20 amino acids your body needs can be further divided into two categories: essential and nonessential. The human body cannot synthesize essential amino acids, which means you must get them from food to help meet your needs. How many essential amino acids are there? You must get nine essential amino acids through your diet, including:
1. Lysine: Lysine is required for growth and tissue repair, as well as the production of several hormones, proteins, and enzymes.
2. Leucine: This essential amino acid is involved in protein synthesis, wound healing, blood sugar control, and metabolism.
3. Isoleucine: Studies show that isoleucine helps with detoxification, immune function, and hormone excretion.
4. Tryptophan: Tryptophan is one of the most well-known amino acids, boosting levels of serotonin, a neurotransmitter that regulates mood, pain, appetite, and sleep.
5. Phenylalanine: This amino acid helps produce other amino acids as well as neurotransmitters like dopamine and norepinephrine.
6. Threonine: Studies show that threonine is a building block for connective tissues like collagen and elastin.
7. Valine: Valine supports brain function, muscle coordination, and calmness.
8. Histidine: This amino acid maintains the health of the body's myelin sheath, protecting nerve cells from damage.
9. Methionine: Studies show that methionine maintains skin elasticity and helps strengthen hair and nails.
Getting a variety of amino acids in your diet is essential for maintaining overall health. A deficiency in any of these key essential amino acids can lead to serious side effects that affect nearly every aspect of health, including immune function, muscle mass, appetite, and more. In contrast, non-essential amino acids can be produced by your body, which means getting them through the food you eat. There are a total of 11 amino acids that make up the non-essential amino acids, including:
1. Arginine: Arginine stimulates immune function, fights fatigue, and optimizes heart health.
2. Alanine: Studies show that alanine helps with metabolism and provides energy for muscles, brain, and the central nervous system.
3. Cysteine: Cysteine is the main type of protein in hair, skin, and nails, and is essential for collagen production and skin health.
4. Glutamate: This non-essential amino acid acts as a neurotransmitter in the central nervous system.
5. Aspartic acid: Aspartic acid helps produce several other amino acids, including asparagine, arginine, and lysine.
6. Glycine: Glycine acts as a neurotransmitter to support brain health.
7. Proline: Proline is found in collagen and helps promote joint health, metabolism, and skin elasticity.
8. Serine: Serine is necessary for fat metabolism, immune function, and muscle growth.
9. Tyrosine: Tyrosine helps synthesize thyroid hormones, melanin, and adrenaline.
10. Glutamine: Studies have shown that glutamine supports many metabolic processes and provides energy to cells in the body.
11. Asparagine: Asparagine acts as a diuretic, which can optimize brain and nerve cell function.
Health Benefits
1. Enhances Weight Loss
Amino acids support weight loss by enhancing fat loss and preserving lean body mass. Supplementation with branched-chain essential amino acids, in particular, has been shown to be particularly effective in weight loss. Impressively, a study published in the Journal of the International Society of Sports Nutrition showed that taking a supplement containing branched-chain amino acids (BCAAs) significantly increased lean body mass and strength gains after an 8-week resistance training program, plus reduced body fat percentage more than consuming whey protein supplements or sports drinks. However, other studies have had mixed results, suggesting that additional research is needed in the future.
2. Preserves Muscle Mass
As the main building block of muscle tissue, amino acids are absolutely necessary for muscle maintenance and muscle growth. Additionally, some studies have found that supplementing with essential amino acids can help prevent muscle loss, a common side effect of aging and weight loss. For example, a 2010 study published in the Journal of Clinical Nutrition found that supplementing with essential amino acids helped improve muscle function in older adults on bed rest. Similarly, a South Carolina study found that supplementing with essential amino acids was effective in preserving lean body mass while promoting fat loss in athletes.
3. Improves Athletic Performance
Whether you're a casual gym-goer or a competitive athlete, essential amino acids are absolutely essential if you're looking to take your workouts to the next level. In fact, essential amino acids like leucine, valine, and isoleucine are often taken as part of a healthy post-workout meal to help promote muscle recovery, prevent soreness, and fight fatigue. A large review of eight studies found that BCAA supplementation was able to reduce muscle soreness and improve muscle function after intense exercise. Another study conducted by Leeds Metropolitan University found that taking 4 grams of leucine per day helped increase strength in men during a 12-week resistance training program. Additionally, a 2020 study published in Clinical Nutrition concluded that 15 grams of essential amino acid supplementation is metabolically safe for healthy older adults with a moderate protein intake and does not reduce insulin sensitivity when used in conjunction with aerobic exercise.
4. Boosts Mood
Tryptophan is an essential amino acid that plays a key role in regulating mood and maintaining mental health. It is used by the body to synthesize serotonin, a neurotransmitter believed to affect mood. Research suggests that an imbalance in this important neurotransmitter can also lead to serious problems, such as depression, obsessive-compulsive disorder, anxiety, PTSD, and even epilepsy. A 2015 study published in the British Journal of Nutrition reported that long-term treatment with tryptophan had beneficial effects on both cognitive and emotional function, while also boosting feelings of well-being. Meanwhile, other studies have also found that tryptophan can help treat depressive symptoms and help relieve anxiety.
5. Promotes Better Sleep
In addition to its powerful mood-lifting effects, some evidence suggests that tryptophan may also help improve sleep quality and treat insomnia. This is because it helps increase serotonin levels, which are associated with sleep cycles. A large review published in the Journal of Evidence-Based Complementary and Alternative Medicine states that there is evidence to support the sleep-regulating effects of tryptophan, although research remains mixed. Unlike many over-the-counter sleep medications, tryptophan is also well-tolerated and has minimal side effects, making it a great natural remedy to help promote better sleep.
6. Promotes Skin Health
Skin is made up of fibrous proteins, including keratin, collagen, and elastin. Because amino acids are building blocks of these proteins, they play a role in skin health and appearance. Research published in Advances in Experimental Medicine and Biology shows that amino acids are important nutrients needed to promote wound healing, repair damaged skin, protect against sun damage, maintain a healthy skin microbiome, acid-base balance, and retain water at the cellular level.
Amino Acid Supplements
While amino acids are widely available in a variety of different food sources, you can also choose supplements to get a quick, concentrated boost of amino acid benefits. There are many different types of supplements available, and they vary in the types of benefits they provide as well as the potential health benefits. Protein powder supplements such as whey protein, hemp protein powder, or brown rice protein can provide many of the essential amino acids your body needs while providing a good amount of protein. Collagen and egg white powder made from bone broth are two other easy options that can provide a good amount of protein as well as a range of essential amino acids. You can also choose individual amino acid supplements such as tryptophan, leucine, or lysine. Each of these is associated with specific health benefits, and all are often used as natural remedies for conditions such as cold sores, depression, or insomnia. No matter which type of amino acid supplement you choose, be sure to follow the recommended dosage carefully to avoid unwanted side effects. If you do experience any negative symptoms, consider reducing your dosage or stopping supplementation and consult a trusted healthcare practitioner.
Signs of Deficiency
What is amino acid deficiency and what causes it? Also known as protein deficiency, this is a serious condition that occurs when you don't consume enough amino acids to meet your daily needs. It can lead to a long list of negative symptoms, from reduced muscle mass to bone loss and more. Some of the main symptoms of amino acid deficiency include:
· Dry skin
· Split hair
· Hair loss
· Brittle nails
· Thinning hair
· Reduced muscle mass
· Impaired growth in children
· Increased appetite
· Decreased immune function
· Bone loss
· Edema and swelling
Protein deficiency can affect anyone who doesn't get enough amino acids in their diet. Older adults and those with chronic illnesses, such as cancer, are at a particularly high risk for protein deficiency, as they often need to increase protein and reduce their food intake. Those who follow a vegan or vegetarian diet should also plan their meals carefully to ensure they meet their protein needs by eating a variety of plant-based protein foods.
Risks and Side Effects
Essential amino acids are necessary for many aspects of health, and deficiencies can lead to a long list of serious side effects and symptoms. Following a well-rounded diet that contains plenty of essential nutrients and protein foods is key to preventing deficiency and ensuring you get enough. It is unlikely that consuming high amounts of protein from protein-rich food sources will cause any negative effects. However, it is possible to overconsume protein, especially from protein supplements. Some possible side effects of consuming too much protein include weight gain, kidney problems, constipation, and bad breath. If you notice any of these adverse symptoms or suspect you may be protein deficient, it is best to consult your doctor to address any concerns and find the best treatment plan for you.
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