Unlocking the Power of Amino Acids: A Comprehensive Guide to Their Roles and Benefits

Nine Essential Amino Acids

Histidine: Histidine helps make a brain chemical (neurotransmitter) called histamine. Histamine plays an important role in your body’s immune function, digestion, sleep and sexual function.

Isoleucine: Isoleucine is involved with your body’s muscle metabolism and immune function. It also helps your body make hemoglobin and regulate energy.

Leucine: Leucine helps your body make protein and growth hormones. It also helps grow and repair muscle tissue, heal wounds and regulate blood sugar levels.

Lysine: Lysine is involved in the production of hormones and energy. It’s also important for calcium and immune function.

Methionine: Methionine helps with your body’s tissue growth, metabolism and detoxification. Methionine also helps with the absorption of essential minerals, including zinc and selenium.

Phenylalanine: Phenylalanine is needed for the production of your brain’s chemical messengers, including dopamine, epinephrine and norepinephrine. It’s also important for the production of other amino acids.

Threonine: Threonine plays an important role in collagen and elastin. These proteins provide structure to your skin and connective tissue. They also help with forming blood clots, which help prevent bleeding. Threonine plays an important role in fat metabolism and your immune function, too.

Tryptophan: Tryptophan helps maintain your body’s correct nitrogen balance. It also helps make a brain chemical (neurotransmitter) called serotonin. Serotonin regulates your mood, appetite and sleep.

Valine: Valine is involved in muscle growth, tissue regeneration and making energy.

How Many Amino Acids Do I Need?

You don’t need to eat foods with amino acids at every meal, but it’s important to get a balance of them throughout your day. The recommended daily allowance for every 2.2 pounds of body weight for each of the essential amino acids is:

150 lbs. x 2.2= 330 mg

Histidine: 14 milligrams

Isoleucine: 19 milligrams

Leucine: 42 milligrams

Lysine: 38 milligrams

Methionine: 19 milligrams

Phenylalanine: 33 milligrams

Threonine: 20 milligrams

Tryptophan: 5 milligrams

Valine: 24 milligram

Non-Essential Amino Acids

L-Citrulline is necessary for the urea cycle. Citrulline removed ammonia and gets rid of harmful substances.

Citrulline malate is a mix of citrulline and DL-mallate, a compound that may help turn food into energy.

Health Benefits: While citrulline is necessary for the urea cycle, it also has a few other benefits as well. One of the biggest benefits associated with the amino acid is that it promotes vasodilation, the widening of your blood vessels. Current studies show that single doses of the nutrient don’t appear to have any impact. Long-term use, however, has shown to provide results for those with, or at risk for, heart disease.

Some research has shown that the blood vessel-widening properties of citrulline may be beneficial for your heart health. The amino acid may help to lower blood pressure in individuals with hypertension, a risk factor for heart disease. Other research suggests that citrulline doesn’t offer any benefit to those with high blood pressure, so more studies are needed.

What Foods Contain Amino Acids?

Essential amino acids can be found in many different foods. The best sources of amino acids are found in animal proteins such as beef, poultry and eggs. Animal proteins are the most easily absorbed and used by your body.

Foods that contain all nine essential amino acids are called complete proteins. These foods include beef, poultry, fish, eggs, dairy, soy, quinoa and buckwheat.

Foods that contain some but not all the essential amino acids are called incomplete proteins. These foods include nuts, seeds, beans and some grains. If you follow a vegetarian or vegan diet, you need to include several types of incomplete proteins in order to ensure you’re consuming all nine essential amino acids.

Should I Take Amino Acid Supplements?

You can usually get all the essential amino acids your body needs by eating a healthy, balanced diet. Some people take amino acid supplements to get better sleep, improve their mood and enhance athletic performance. But the U.S. Food and Drug Administration (FDA) has not approved these supplements. You should speak with your healthcare provider before starting any supplements, including amino acid supplements.

A Note From True Health

Amino acids are the building blocks of proteins. They are the molecules that all living things need to make protein, and you need 20 of them to help your body function properly. Your body makes 11 of the necessary amino acids. The good news is you don’t have to do anything special to get the remaining nine amino acids your body needs. You just need to eat a balanced diet. Focus on complete proteins — foods that contain all nine essential amino acids, such as meat, eggs and dairy. Incomplete proteins such as nuts and beans are good, too. Talk to your FDN practitioner if you need help or suggestions on getting enough amino acids in your diet.