Amino acids are an essential part of our diet, providing the body with the building blocks it needs to grow and recover. They are the building blocks of proteins and are important for many biological processes, including muscle growth and energy production. However, not all amino acids are the same. Some are essential and are only available through dietary supplements, while others can be produced by the body itself. Knowing the difference between them and understanding the health benefits of each will help you to better equip your diet and get the maximum benefit for your body. In this article, we will explain the basics of amino acids, discuss the different types of amino acids and look at their health benefits.

 

Introduction to amino acids

Proteins are large molecules made up of chained amino acids and are essential for many of the body's functions. Amino acids are essential for growth and development, for metabolism, for the production of hormones (chemical compounds that carry information (signals) from one cell to another or to a group of cells) and for the production of other body chemicals. Some amino acids, known as non-essential amino acids, can be synthesised by humans, but others, known as essential amino acids, need to be consumed with food. Amino acids are hydrophilic, i.e. soluble in water. In food, they are bound to other chemicals, especially peptides. Peptides are short polymers of amino acids linked by peptide bonds. They differ from proteins in their smaller molecular size. When we eat, our digestive system breaks down these bonds and releases amino acids from the peptides. Some amino acids are also produced in our bodies through a process called amino acid metabolism. Amino acid metabolism involves the breakdown of amino acids for use in energy production, cell repair and the production of new proteins.

 

Amino Acid Functions and Benefits

Amino acids are the building blocks of proteins, which when consumed with food are used for the following bodily processes:

- Protein production. Amino acids are the building blocks of proteins, so the more amino acids we get, the better the production of protein in the body. Proteins are macro molecules that perform many important functions in the human body, including muscle growth and repair, transporting nutrients into cells, and cell growth and maintenance. 

- Metabolism. Getting enough protein improves metabolic processes and energy production. Read more about human metabolism here.

- Neurotransmitter synthesis. Amino acids are involved in the synthesis of neurotransmitters, which are molecules that help nerve cells communicate with each other. 

- Hormone regulation. Hormones are chemical messengers that are secreted by the body to regulate various activities such as mood, growth, metabolism and sexual function. The production of certain hormones requires amino acids.

 

Amino acids protect the integrity of muscles and joints - too few amino acids can cause muscle or joint pain and inflammation. They are also essential for nervous system health - without them, sufficient quantities of neurotransmitters, hormones and enzymes that help digest food and regulate metabolism would not be produced. When your body is healthy and your immune system is balanced, you are less likely to get sick. For immune support, you will find a wide range of supplements in our e-shop.  

 

Types of amino acids

Amino acids are classified according to their chemical structure. There are two main types of amino acids: essential and non-essential. 

Essential amino acids are those that our bodies cannot make themselves and therefore need to be obtained from food. They include the following amino acids: 

Histidine - helps the immune system and metabolism. 

Isoleucine - involved in energy production and muscle building. 

Leucine - essential for muscle repair. 

Lysine - helps tissue formation and hormone production. 

Methionine - helps in metabolism and fat breakdown. 

Phenylalanine - useful for growth, metabolism and neurotransmitter production. 

Threonine - helps the immune system and tissue repair. 

Tryptophan - important for tissue repair and serotonin production. 

Valine - helps amino acid metabolism. 

 

Non-essential amino acids are amino acids that are important for overall amino acid metabolism, the immune system, wound healing and increasing blood flow. These acids can be produced naturally by our body: 

Alanine - helps to increase endurance and strength and to strengthen muscles.

Arginine - allows the muscles to be properly supplied with blood, oxygen and nutrients, helps to increase muscle mass and reduce fatty tissue.

Cysteine - part of the digestive enzymes, strengthens the mucous membranes of the stomach and intestines, and is involved in the transmission of information between cells of the immune system.

Glutamic acid - required for protein and energy production, facilitates metabolic functions, and is considered to be the main excitatory neurotransmitter of the human nervous system.

Glycine - improves muscle function, sleep, calms and supports brain function.

Proline - promotes collagen synthesis, is needed to strengthen the heart muscle and improve skin condition.

Serine - important for the nervous system, enzyme activity, muscles, enzyme activity, involved in fatty acid metabolism, supports immune system activity, promotes immunoglobulin and antibody production, muscle tissue synthesis. 

Other non-essential amino acids.

 

Sources of amino acids

Amino acids can be found in a wide variety of foods: milk, cheese, eggs and fish are rich in the amino acid tryptophan, and legumes and seeds are good sources of phenylalanine. Other foods rich in essential amino acids are: chicken, beans, broccoli, seeds and cereals. To get the full health benefits of amino acids, you should try to consume a variety of foods. 

 

Signs of an amino acid deficiency

Amino acid deficiency is rare in developed countries, but there are certain situations where it can still occur. This is often related to inadequate and insufficient nutrition and certain diseases that impair the body's ability to break down and use amino acids. There are no specific symptoms of amino acid deficiency, but it can lead to a reduced ability to repair damage, slowed metabolism and weight loss. If you think you may be deficient in amino acids, you should discuss this with your doctor. He or she will be able to make a diagnosis and advise you on the best course of treatment.

 

Recommended daily intake of amino acids

The recommended daily allowance (RDA) for amino acids is different for each type of amino acid. However, not all amino acids are essential for everyone. The following is the recommended daily allowance of amino acids: Histidine - 2500 mg, Isoleucine - 2000 mg, Leucine - 3000 mg, Lysine - 3000 mg, Methionine - 2600 mg, Cysteine - 1600 mg, Phenylalanine - 3700 mg, Threonine - 2500 mg and Valine - 2500 mg.

 

It is quite difficult to get the full recommended daily intake of each of the amino acids from a single food, which is why nutritionists recommend that you include as many different foods as possible in your diet to get the widest possible range of amino acids.