What are amino acid supplements?
Amino acids are sometimes called the building blocks of life or the building blocks of proteins. They are organic compounds that the body uses to help form proteins. All amino acids contain oxygen, carbon, hydrogen, and nitrogen.
There are three different types of amino acids, they are:
- essential amino acids
- conditional amino acid
- non-essential amino acids
Non-essential and conditional amino acids are both produced by the body regardless of nutrient intake, while essential amino acids come from the foods we eat. A protein-rich diet is considered an important component for the body to receive enough essential amino acids.
Typically, when people talk about amino acid supplements, they are talking about supplements that contain one or more of the nine essential amino acids that the body cannot produce on its own. These include:
- Lysine
- Leucine
- Tryptophan
- Histidine
- Isoleucine
- Methionine
- Phenylalanine
- threonine
- Valine
Arginine is essential for children but is not usually included in amino acid supplements.
Branched-chain amino acids are a group of essential amino acids commonly found in over-the-counter supplements. Branched chain refers to the three essential amino acids: leucine, isoleucine and valine.
Essential amino acids are usually obtained through proper diet and nutrition. Amino acid supplementation is sometimes recommended.
A diet containing adequate protein from meat, fish, dairy products and eggs is usually all that is needed. Amino acid supplementation may be recommended when undergoing treatment for a disease such as cancer or when experiencing excessive stress.
Amino acids are useful because they:
- Help digest food
- Assists in the repair of body tissue and growth processes
- Used by the body as a source of energy
Benefits of Amino Acid Supplements
As with any drug or supplement, there are risks and benefits. Talk to your healthcare provider to see if supplementing with an essential amino acid blend will improve your overall health.
muscle function
Proper amino acid levels are important for muscle development and strength. They help control the balance between muscle atrophy and growth in the body.
Supplementing the diet with essential amino acids may increase the body's nitrogen supply. It can also help maintain the amount of amino acids stored in skeletal muscles.
sports performance
Amino acids are often marketed to athletes in conjunction with high-protein diets. If you consume essential amino acids shortly before or after exercise, your muscle growth may be accelerated.
Amino acids may also aid in recovery from exercise. However, it is unclear whether there is a significant difference between amino acid supplementation and simply eating a high-protein diet.
blood sugar level
Amino acids have been shown to benefit blood sugar levels. Some people with type 2 diabetes who take amino acids are able to lower blood sugar without affecting their insulin levels. It's unclear what the long-term effects of amino acid supplements are on blood sugar.
skin condition
Young women who take amino acid supplements can improve their overall skin condition and moisture levels. They can also improve muscle mass.
What foods contain amino acids?
Amino acids are the building blocks of proteins. Amino acids come together to form proteins. There are 20 types of amino acids in total, divided into three different categories:
- basic
- Non-essential
- Conditional
Of these 20 amino acids, the body cannot produce 9 essential amino acids, and we need to obtain these essential amino acids from food. The nine essential amino acids include:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- threonine
- Tryptophan
- Valine
Foods high in amino acids include:
- Pay attention to portion sizes of nuts and seeds, including:
- almond
- hazelnut
- mixed nuts
- peanut
- peanut butter
- sunflower seeds
- Walnut
- Beans and pulses are a source of high-quality protein (20-45%). Beans and legumes include:
- pea
- chickpeas
- Lentils
- soybeans
- peanut
- cooked kidney beans
- black beans
- chickpeas
- mold
- Most fish are rich in amino acids and other essential micronutrients. Salmon is rich in amino acids and omega-3 fatty acids.
- Soy protein products:
- Tofu
- Tempeh
- low fat dairy products
- Mushrooms contain a total of 17 kinds of amino acids, including essential amino acids. One study claims that adding mushrooms to a grain-based diet can help overcome lysine deficiency.
- A 100-gram serving of cottage cheese provides about 25% of your daily protein intake. It is composed of a large number of amino acids, including threonine and tryptophan.
- Turkey contains high amounts of an amino acid called tryptophan. Tryptophan is necessary for:
- Digestion
- healthy skin
- normal functioning of nerves
- Produces serotonin, which affects mood and happiness
- Eggs are rich in essential amino acids. Eggs provide amino acids that are more easily absorbed and utilized by the body than other sources such as casein or soy.
- Quinoa is an excellent source of all nine essential amino acids that the body needs from food. It contains higher levels of lysine than wheat and rice, making it a better source of the amino acid.
in conclusion
If your body is deficient in one or more essential amino acids, you may benefit from an amino acid supplement. A healthcare provider or nutritionist can help analyze your diet to determine whether you should consider taking an amino acid supplement.
The three most commonly cited risks of long-term amino acid supplementation are nausea, headache, and pain.
Amino acid supplements can affect your blood sugar levels. This means you should avoid using them before and after surgery.
Many experts advise against taking supplements containing single amino acids. Amino acids with the worst side effects if taken in excess include methionine, cysteine and histine.
Amino acid supplements may interact with other medications you are taking, including diabetes and thyroid medications. Always consult your doctor before taking amino acid supplements.
