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Essential Amino Acids
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EAA
- Amino acid, Ergogenic aid
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Amino acids are the building blocks of protein and the reason why many of our bodily functions go as smoothly as they do. Essential amino acids specifically are amino acids that the body cannot make by itself. Therefore, patients must get them from food. However, there is another way to go about it—essential amino acid supplements. But what do these supplements do? What are the benefits of amino acids? And why are they so important?
Amino acids have been studied for centuries and the last of the 20 was discovered by William Cumming Rose. These amino acids as supplements may successfully help boost athletic performance, build strength, support the muscles, fortify connective tissue and promote healthy metabolism. You may want to consider taking essential amino acids if you’re looking to build metabolism or build strength. Taking essential acids as a supplement may help make up for the amino acids that the body doesn’t create so that you are able to live an overall healthy lifestyle.
What are Amino Acids?
Amino acids are molecules that contain carbon and they are the building blocks of protein. Together in the body, they form chains that eventually become protein molecules. Proteins work as structural support to the cells in our bodies and help build muscles and nutrients and repair damaged tissue. According to research, these supplements may successfully build strength, promote healthy metabolism and support connective tissue.
Short for α-amino (alpha-amino) carboxylic acids, amino acids fill your body and support several different functions in the muscles, bones and throughout the body to maintain overall health. How many amino acids actually fill the body? Our bodies use 20 different types of amino acids. They are categorized into three groups:
- Essential amino acids cannot be made in the body and thus must come from food or supplementation. The nine essential amino acids are: leucine, isoleucine, histidine, lysine, phenylalanine, methionine, threonine, valine and tryptophan.
- Nonessential amino acids are naturally produced by our bodies and don’t require conscious supplementation to gain their effects, although some people may still choose to take supplements. The nonessential amino acids are glycine, arginine, alanine, asparagine, cysteine, aspartic acid, glutamic acid, glutamine, proline, serine and tyrosine.
- Conditional amino acids are only essential in times of illness and stress. The conditional amino acids include cysteine, arginine, glutamine, tyrosine, glycine, ornithine, proline and serine.
Roles of the Essential Amino Acids
Now that you know the difference between the amino acid categories, let’s take a look at the essential amino acids individually and how each of them functions:
- Histidine naturally works as an anti-inflammatory agent, an antioxidant and may also aid in weight management.
- Isoleucine is an amino acid that naturally lowers blood glucose levels in the body.
- Leucine acts as a “nutrient trigger” for muscle energy. It helps with muscle growth, repair and maintenance and also helps with wound healing, bone repair and hormone production.
- Lysine promotes healthy tissue function, growth and supports the healing process, such as after an injury or a surgical procedure. It also helps regulate hormones, antibodies and enzymes.
- Methionine contains high levels of sulfur and helps regulate metabolic processes and digestive functions in humans and animals.
- Phenylalanine acts as a precursor to the nonessential amino acid tyrosine.
- Threonine is important for the nervous system, helps prevent fat buildup in the liver and also plays a role in digestive health.
- Tryptophan is derived from plants and consuming it transforms it into bioactive metabolites, which are end products of metabolism. The brain needs them to produce serotonin.
- Valine aids in muscle and tissue repair, energy deficiencies and mental focus.
What are BCAAs?
BCAA is short for branched-chain amino acids, a group of amino acids that work together with a branched side chain. They are the only amino acids that have a branched side chain, which is what gives them their name and role as a group. The three BCAAs are leucine, isoleucine and valine. Unlike other amino acids, they are metabolized by the muscle and not the liver, meaning they are faster-acting.
What are Essential Amino Acids Used for?
Essential amino acids act as some of the body’s building blocks for proteins. The body does not store essential amino acids naturally, so it’s important to have them in your diet via food or supplementation to receive the benefits. According to research, athletes and fitness experts often use them for muscle building and recovery after exercise. Experts state that essential amino acids may also be important in the quality of food. They are required for synthesizing protein and other nitrogen compounds including creatine, peptide hormones and some neurotransmitters. But how do they work?
Supporting Muscle Development
Essential amino acids, unlike other amino acids, are the only ones that promote and maintain muscle development. The body has an increased need for essential amino acids during endurance exercise, especially strength and power exercises. When the body is at rest, it goes through catabolism, which breaks down more muscle protein than it builds up. Protein-building, on the other hand, is called anabolism. Anabolism increases during resistance exercise but only if there are enough nutrients present.
Studies suggest that exercise combined with EAA supplements may improve muscle repair and muscle growth, especially in athletes. In another study, the supplements may have helped athletes recover from muscle fatigue after exercise faster and during a 12-week strength training program, leucine specifically improved strength drastically. Other studies suggest that essential amino acids may build up muscles during periods of reduced physical activity. According to research, taking essential amino acids regularly may even extend the lifespan and support immune function.
Improving Mood & Sleep
EAA supplements may also help naturally improve mood and promote better sleep because they can supply the body with tryptophan. This is the amino acid that the cells naturally use to create the neurotransmitter serotonin, which puts the body at ease and promotes relaxation. Serotonin is produced by nerve cells and also helps with blood clotting, sexual function, bone support and sleep. If you suffer from sleep deprivation, supplementing with essential amino acids may be a possible solution.
Managing Appetite & Weight
Amino acids activate the brain cells that control hunger and satiety. This may be an effective tool for weight management. Taking essential amino acids as a supplement may help regulate these sensations in the brain, potentially reducing hunger and increasing satiety. According to studies, leucine specifically may help suppress hunger and manage food intake. However, EAA supplements do not cure or treat any specific disease on their own. Instead their properties may support the body’s natural processes.
Why Take Essential Amino Acid Supplements?
Essential amino acids complete protein synthesis and work to promote functions in the body that aid in muscle repair, muscle growth, mood and sleep quality. The body needs all essential amino acids for proper protein synthesis and because your body does not make them naturally, it’s important to get them from outside sources, either food or supplements.
Taking them as supplements may allow you to control the amount of essential amino acids the body receives and may help you use them for specific purposes, such as exercise and athletic performance. However, it is always important to consult a doctor before adding EAAs or any other supplement to your health regimen.
How to Take EAA Supplements
As a dietary supplement,the recommended serving size for essential amino acid (EAA) powder is 15 g daily, or following a physician’s instructions. Individual needs may vary. Make sure to consult a doctor before adding the supplement to your diet to make sure it’s the most effective alternative for you.
If you’re using them for exercise specifically, you may be wondering when to take EAA supplements. Studies suggest that they are most effective following or prior to a workout, specifically between one and three hours before or after.
Food Sources for Essential Amino Acids
An alternative to taking essential amino acids as supplements is taking them in the food you eat everyday. When we eat protein, it’s broken down into amino acids, which is why it’s important to have a protein-rich diet. Some researchers suggest eating multiple small meals throughout the day that contain protein to eventually break down into amino acids. According to research, one of the most rare amino acids found in food is tryptophan. Here are a few food sources that essential amino acids are found in:
- • Eggs
- • Soy protein
- • Black beans
- • Quinoa
- • Fish
- • Nuts
- • Poultry
- • Whole grains
- • Cottage cheese
- • Seeds
Possible Side Effects of EAA Supplements
Usually patients tolerate essential amino acids well if they are taken in normal doses. However, it’s important to consult a doctor before taking them because they can cause unwanted side effects and complications in pre-existing medical conditions including:
- • Diabetes
- • Osteoporosis
- • Liver damage
- • Bipolar disorder
- • ALS
- • Alcoholism
Side Effects of BCAAs
Branched chain amino acids—valine, leucine and isoleucine—may possibly cause their own set of side effects, including fatigue and loss of coordination. They may also negatively affect blood sugar levels.
Other Warnings & Precautions
If you take calcium, you should also consult a physician to avoid any unwanted interactions. Women who are pregnant or nursing should not take amino acid supplements to avoid any possible complications.
Make sure to consult a doctor before adding amino acids to your everyday diet to ensure the supplement is right for you. Side effects vary on an individual basis so discuss the potential effects that the supplement may have on your body with a doctor.
Bottom Line
Essential amino acids are amino acids that the body does not produce on its own. However, they are important because they are the building blocks of proteins. The essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Of these, three of them are grouped together as branched-chain amino acids, isoleucine, leucine and valine. They can act faster because they are metabolized in the muscles and not the liver like other amino acids.
Even though the body does not make them on its own, it’s still important to consume them somehow, either through food or supplements. Research states that taking essential amino acids as supplements may be able to help build muscle strength, improve mood and sleep and assist with weight management.
Be sure to consult a doctor before adding any supplements to your everyday diet, including essential amino acids. They may cause side effects, interact with other supplements or cause complications for pre-existing health conditions.
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Essential Amino Acids: Definition, Benefits and Food Sources
Amino acids, often referred to as the building blocks of proteins, are compounds that play many critical roles in your body.
They're needed for vital processes like the building of proteins and synthesis of hormones and neurotransmitters.
Some may also be taken in supplement form for a natural way to boost athletic performance or improve mood.
They’re categorized as essential, conditionally essential or nonessential depending on several factors.
This article tells you everything you need to know about essential amino acids, including how they function, possible food sources and the benefits of taking a supplement.
What Are Essential Amino Acids?
Amino acids are organic compounds composed of nitrogen, carbon, hydrogen and oxygen, along with a variable side chain group.
Your body needs 20 different amino acids to grow and function properly. Though all 20 of these are important for your health, only nine amino acids are classified as essential.
These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Unlike nonessential amino acids, essential amino acids can’t be made by your body and must be obtained through your diet.
The best sources of essential amino acids are animal proteins like meat, eggs and poultry.
When you eat protein, it’s broken down into amino acids, which are then used to help your body with various processes such as building muscle and regulating immune function.
Conditionally Essential Amino Acids
There are several nonessential amino acids that are classified as conditionally essential.
These are considered to be essential only under specific circumstances such as illness or stress.
For example, although arginine is considered nonessential, your body can’t meet demands when fighting certain diseases like cancer.
That’s why arginine must be supplemented through diet in order to meet your body’s needs in certain situations.
Their Roles in Your Body
The nine essential amino acids perform a number of important and varied jobs in your body:
- Phenylalanine: Phenylalanine is a precursor for the neurotransmitters tyrosine, dopamine, epinephrine and norepinephrine. It plays an integral role in the structure and function of proteins and enzymes and the production of other amino acids.
- Valine: Valine is one of three branched-chain amino acids, meaning it has a chain branching off to one side of its molecular structure. Valine helps stimulate muscle growth and regeneration and is involved in energy production.
- Threonine: Threonine is a principal part of structural proteins such as collagen and elastin, which are important components of the skin and connective tissue. It also plays a role in fat metabolism and immune function.
- Tryptophan: Though often associated with causing drowsiness, tryptophan has many other functions. It’s needed to maintain proper nitrogen balance and is a precursor to serotonin, a neurotransmitter that regulates your appetite, sleep and mood.
- Methionine: Methionine plays an important role in metabolism and detoxification. It’s also necessary for tissue growth and the absorption of zinc and selenium, minerals that are vital to your health.
- Leucine: Like valine, leucine is a branched-chain amino acid that is critical for protein synthesis and muscle repair. It also helps regulate blood sugar levels, stimulates wound healing and produces growth hormones.
- Isoleucine: The last of the three branched-chain amino acids, isoleucine is involved in muscle metabolism and is heavily concentrated in muscle tissue. It’s also important for immune function, hemoglobin production and energy regulation.
- Lysine: Lysine plays major roles in protein synthesis, hormone and enzyme production and the absorption of calcium. It’s also important for energy production, immune function and the production of collagen and elastin.
- Histidine: Histidine is used to produce histamine, a neurotransmitter that is vital to immune response, digestion, sexual function and sleep-wake cycles. It’s critical for maintaining the myelin sheath, a protective barrier that surrounds your nerve cells.
As you can see, essential amino acids are at the core of many vital processes.
Though amino acids are most recognized for their role in muscle development and repair, the body depends on them for so much more.
That’s why essential amino acid deficiencies can negatively impact your entire body including your nervous, reproductive, immune and digestive systems.
Health Benefits of Supplementing With Essential Amino Acids
While essential amino acids can be found in a wide array of foods, taking concentrated doses in supplemental form has been linked to several health benefits.
May Help Improve Mood and Sleep
Tryptophan is needed for the production of serotonin, a chemical that acts as a neurotransmitter in your body.
Serotonin is an essential regulator of mood, sleep and behaviors.
While low serotonin levels have been linked to depressed mood and sleep disturbances, several studies have shown that supplementing with tryptophan can reduce symptoms of depression, boost mood and.
A 19-day study in 60 older women found that 1 gram of tryptophan per day led to increased energy and improved happiness, compared to a placebo.
Can Boost Exercise Performance
The three branched-chain essential amino acids are widely used to alleviate fatigue, improve athletic performance and stimulate muscle recovery after exercise.
In a study in 16 resistance-trained athletes, branched-chain amino acid supplements improved performance and muscle recovery and decreased muscle soreness, compared to a placebo.
A recent review of eight studies found that supplementing with branched-chain amino acids was superior to rest in promoting muscle recovery and reducing soreness after exhaustive exercise.
Additionally, taking 4 grams of leucine per day for 12 weeks increased strength performance in untrained men, showing that essential amino acids can benefit non-athletes as well.
Can Prevent Muscle Loss
Muscle loss is a common side effect of prolonged illnesses and bed rest, especially in older adults.
Essential amino acids have been found to prevent muscle breakdown and preserve lean body mass.
A 10-day study in 22 older adults on bed 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.
Essential amino acid supplements have also been found to be effective in preserving lean body mass in elderly people and athletes.
May Promote Weight Loss
Some human and animal studies have demonstrated that branched-chain essential amino acids may be effective in stimulating fat loss.
For example, an eight-week study in 36 strength-trained men found that supplementing with 14 grams of branched-chain amino acids per day significantly decreased body fat percentage, compared to whey protein or a sports drink.
A study in rats showed that a diet composed of 4% supplemental leucine reduced body weight and fat.
However, other studies investigating the potential link between branched-chain amino acids and weight loss have been inconsistent. More studies are needed to determine if these amino acids can promote weight loss.
Food Sources and Recommended Intake
Since your body cannot produce essential amino acids, they must be provided through your diet.
Fortunately, many foods are rich in essential amino acids, making it easy to meet your daily needs.
The US recommended daily allowances per 2.2 pounds (1 kg) of body weight for the nine essential amino acids are:
- 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.
Complete protein sources include:
- • Meat
- • Seafood
- • Poultry
- • Eggs
- • Dairy Products
Soy, quinoa and buckwheat are plant-based foods that contain all nine essential amino acids, making them complete protein sources as well.
Other plant-based sources of protein like beans and nuts are considered incomplete, as they lack one or more of the essential amino acids.
However, if you’re following a plant-based diet, you can still ensure proper intake of all essential amino acids as long as you eat a variety of plant proteins each day.
For example, choosing a variety of incomplete proteins such as beans, nuts, seeds, whole grains and vegetables can ensure that your essential amino acid needs are met, even if you choose to exclude animal products from your diet.
The Bottom Line
There are nine essential amino acids, which you must get through your diet: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
They’re vital for functions such as protein synthesis, tissue repair and nutrient absorption.
Some may also prevent muscle loss and improve mood, sleep, athletic performance and weight loss.
Fortunately, these vital compounds are found in many animal- and plant-based foods, helping you meet your daily needs through a healthy and balanced diet.
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Untitled Document
Since your body cannot produce essential amino acids, they must be provided through your diet.
Fortunately, many foods are rich in essential amino acids, making it easy to meet your daily needs.
The US recommended daily allowances per 2.2 pounds (1 kg) of body weight for the nine essential amino acids are:
- 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.
Complete protein sources include:
- • Meat
- • Seafood
- • Poultry
- • Eggs
- • Dairy Products
Soy, quinoa and buckwheat are plant-based foods that contain all nine essential amino acids, making them complete protein sources as well.
Other plant-based sources of protein like beans and nuts are considered incomplete, as they lack one or more of the essential amino acids.
However, if you’re following a plant-based diet, you can still ensure proper intake of all essential amino acids as long as you eat a variety of plant proteins each day.
For example, choosing a variety of incomplete proteins such as beans, nuts, seeds, whole grains and vegetables can ensure that your essential amino acid needs are met, even if you choose to exclude animal products from your diet. *
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Untitled Document
Essential amino acids are necessary for many aspects of health, and a deficiency can cause a long list of serious side effects and symptoms. Following a well-rounded diet with plenty of essential nutrients and protein foods is key to preventing a deficiency and ensuring you get enough.
Consuming high amounts of protein from protein-rich food sources is unlikely to cause any negative side effects. However, it is possible to go overboard and consume too much protein, especially from protein supplements. Some of the possible side effects of consuming too much protein include weight gain, kidney issues, constipation and bad breath.
If you notice any of these adverse symptoms or suspect you may have a protein deficiency, it’s best to consult with your doctor to address any concerns and find the best treatment plan for you. *
2024-04-19