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Various types of amino acids play an important role in the body

Edited and resized image of Dragne Marius is available on Unsplash

Amino acids are compounds that play important roles in the body, such as improving mood, sleep, physical performance and decreasing muscle loss. They are categorized as essential, conditionally essential, or non-essential amino acids, depending on a number of factors. These organic compounds are basically formed by nitrogen, carbon, hydrogen and oxygen.

What are essential amino acids

Edited and resized image by Ella Olsson is available on Unsplash

The essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Unlike non-essential amino acids, essential amino acids cannot be produced by the body and are obtained through the diet.

The combination of rice and beans, a typical dish of Brazilian cuisine, for example, is a great source of essential amino acids. Tofu, quinoa, animal meat and eggs too, although those of animal origin are less sustainable (understand why in the article: "Veganism is the most effective way to save the planet, experts say").

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Essential amino acids are needed for vital processes such as protein building and hormone and neurotransmitter synthesis. They can also be taken as a supplement to increase athletic performance or improve mood.

The human body needs 20 different amino acids to function properly. However, only nine amino acids are classified as essential.

What are conditionally essential amino acids

There are several non-essential amino acids that are classified as conditionally essential. They are considered essential only in specific circumstances, such as illness or stress.

Arginine, for example, although not essential, is not produced by the body when it is sick, as in the case of cancer; being necessary to supplement it.

What are amino acids for

The nine essential amino acids perform several important jobs in the body:

1. Phenylalanine: Phenylalanine is a precursor of the neurotransmitters tyrosine, dopamine, epinephrine and norepinephrine. It plays an integral role in the structure and function of proteins and enzymes and in the production of other amino acids.
2. Valine: Valine is one of three branched-chain amino acids. It helps to stimulate muscle growth and regeneration and is involved in energy production.
3. Threonine: Threonine is a major part of structural proteins such as collagen and elastin, which are important components of skin and connective tissue. It also plays a role in fat metabolism and immune function.
4. Tryptophan: Although often associated with drowsiness, tryptophan has many other functions. It is needed to maintain proper nitrogen balance and protect serotonin, a neurotransmitter that regulates appetite, sleep and mood.
5. Methionine: Methionine plays an important role in metabolism and detoxification. It is also needed for tissue growth and absorption of zinc and selenium, vital minerals for health.
6. Leucine: Like valine, leucine is a branched-chain amino acid important for protein synthesis and muscle repair. It also helps regulate blood sugar levels, encourages wound healing and produces growth hormones.
7. Isoleucine: The last of the three branched chain amino acids, isoleucine is involved in muscle metabolism and is heavily concentrated in muscle tissue. It is also important for immune function, hemoglobin production and energy regulation.
8. Lysine: Lysine plays an important role in the synthesis of proteins, hormones, enzymes and calcium absorption. It is also important for energy production, immune function and collagen and elastin production.
9. Histidine: Histidine is used to produce histamine, a neurotransmitter that is vital for the immune response, digestion, sexual function, and sleep-wake cycles. It is critical to maintaining the myelin sheath, a protective barrier that surrounds nerve cells.

While essential amino acids can be found in a wide variety of foods, taking supplemental concentrated doses has been associated with several health benefits.

Help improve mood and sleep

The amino acid tryptophan is necessary for the production of serotonin, a chemical that acts to regulate mood, sleep and behavior.

Although low serotonin levels have been associated with mood and sleep disorders, several studies have shown that tryptophan supplementation can reduce depression symptoms, improve mood and sleep (see studies here: 1, 2, 3, 4 , 5).

One study found that 1 gram of tryptophan per day leads to increased energy and happiness.

Can increase exercise performance

The three essential branched chain amino acids are widely used to relieve fatigue, improve athletic performance, and stimulate muscle recovery after exercise. In a study of 16 athletes, branched-chain amino acid supplements improved muscle performance and recovery, as well as decreased muscle pain, compared to a placebo.

A review of eight studies concluded that branched-chain amino acid supplementation is superior to rest in promoting muscle recovery and reduced sensitivity after strenuous exercise. In addition, one study showed that supplements of four grams of leucine per day for 12 weeks increase strength performance in non-athlete men.

Can prevent muscle loss

Muscle loss is commonly seen in conditions that require rest for long periods of time. A 10-day study of 22 elderly people at 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.

Can promote weight loss

Some studies in humans and animals have shown that essential branched-chain amino acids can be effective in stimulating fat loss.

An eight-week study of 36 strength-trained men found that supplementation with 14 grams of branched-chain amino acids daily significantly reduced the percentage of body fat compared to whey protein or a sports drink.

Foods containing amino acids and recommended intake

Since essential amino acids are not produced by the body, they must be acquired through the diet.

According to US standards, for every kg of body weight, it is necessary to ingest the following amounts of essential amino acids:

• 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. And these include:

• Quinoa
• Buckwheat
• Seafood
• Soy
• Eggs
• Chia
• Animal meats, including fish

• Benefits of chia and what is it for

Other vegetable protein sources, such as beans alone and nuts, are considered incomplete as they lack one or more of the essential amino acids.

However, if you are following a plant-based diet, you can still ensure adequate intake of all essential amino acids, as long as you consume a variety of plant proteins. Rice and beans, for example, together provide all the essential amino acids needed. To learn about foods rich in amino acids (proteins), take a look at the article: "Foods rich in proteins".

Choose from a variety of incomplete proteins such as beans, nuts, seeds, whole grains and vegetables to ensure your essential amino acid needs are met, even if you choose to exclude animal products from your diet.