Amino acids are the building blocks of proteins; they are essential for many body mechanisms.
Amino acids are considered to be the building blocks of bones, tissues, joints and skin. Although they can be found in supplements and multivitamins, amino acids are readily available in many food sources.
Amino acids are generally separated into three groups, depending on the United States National Health Library. These are:
There are nine essential amino acids, including histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These amino acids cannot be made by the body and must come from foods and supplements.
Foods that contain all nine essential amino acids are known as “complete proteins”, for example. Piedmont health care. These include:
- Me at
- Dairy products
- Soy beans
- Blue-green algae
2. Non-essential amino acids
Our bodies can produce non-essential amino acids, and they can also be found in certain foods. Nonessential amino acids include alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.
3. Conditional amino acids
Our bodies don’t necessarily need conditional amino acids, but they can with illness and stress, according to the United States National Library of Health. Conditional amino acids include arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine.
The benefits of amino acids are, in simple terms, that they allow us to live and perform daily functions. Each individual amino acid plays a somewhat different role in our health, from supporting immune function and regulating appetite to stimulating muscle growth.
All protein is made up of amino acids, so it’s possible and usually best to get it from whole food sources, such as lean poultry, lean red meats, dairy, eggs, soy or other vegetable proteins.
Getting high quality amino acids in your diet, through whole foods or supplements, helps you maintain lean muscle mass, build more muscle if you are active, and keep all of your organs and tissues healthy and healthy. functional.
Amino acids have health benefits, and taking some concentrated supplements has been linked to specific health benefits.
Amino Acid Supplements Versus Whole Food Sources
In general, it’s best to get your vitamins, minerals, and nutrients from whole foods in a balanced diet because they provide higher quality nutrition than supplements, according to the Harvard TH Chan School of Public Health.
If you’re healthy and eat foods from all major food groups regularly, you probably don’t need supplements.
Amino acid supplements for growth
Many of the amino acids are important in the proper growth of height and weight; L-arginine, L-lysine, and L-ornithine, in particular, have been linked to increasing body growth.
Some people claim that L-arginine can increase the height of children. Although there are other myths surrounding the supplement, it is believed to be a “size-increasing pill”, there is no evidence that this amino acid can increase size or that L-arginine can. help children grow up.
Our body usually makes all of the L-arginine it needs, depending on the Mayo Clinic. L-arginine is also found in high protein foods like fish, red meat, poultry, soybeans, whole grains, beans, and dairy products.
Although some amino acids stimulate human growth hormone, there is little evidence that they can stimulate increased size or larger muscles.
In supplement form, L-arginine can be used orally and topically. It can also be administered intravenously. L-arginine is sometimes given to treat conditions such as angina, high blood pressure, preeclampsia, erectile dysfunction, and peripheral arterial disease (PAD), according to the Mayo Clinic.
Before taking L-arginine, especially if you are taking medication for high blood pressure, it’s important to talk to your health care provider, advises the Mayo Clinic.
Benefits of branched chain amino acids
Branched Chain Amino Acids (BCAAs) are the three essential amino acids with a branched chain chemical structure. The three BCAAs are Leucine, Isoleucine, and Valine.
These amino acids can be found in food proteins, such as meat or eggs, or they can be supplemented. BCAAs are most often used for their role in building muscle, improving physical performance, and decreasing post-exercise pain and recovery time.
Some exercise-oriented people supplement themselves with BCAAs because of their positive effects on muscle growth and recovery. Here are three separate results that show the potential benefits of BCAA supplements.
1. Can increase muscle growth
In a study from June 2017 inFrontiers in physiology, People who consumed a drink containing 5.6 grams of BCAAs after performing resistance training saw a 22% higher increase in muscle protein synthesis compared to those who consumed a placebo drink.
While this study was promising, other research, including a July 2017 study inAmino acidswho examined the effects of leucine supplementation, found that while BCAAs can increase muscle protein synthesis, they cannot do so as effectively as they could when working with other essential amino acids.
These findings support the school of thought that obtaining nutrients, including amino acids, from whole food sources may be more effective than supplementing with individual vitamins.
2. Can decrease muscle pain after training
BCAAs can help muscles recover faster.
A study from early September 2000 in theJournal of Sports Medicine and Fitnesshave found that BCAA supplementation can reduce muscle damage associated with endurance exercise.
An article published later in September 2008 also in the Journal of Sports Medicine and Fitness have shown that BCAA supplementation can promote muscle recovery while helping to regulate the immune system. This can be especially helpful in preventing illness, as immune function may be weakened after strenuous or prolonged exercise.
3. Can reduce fatigue from exercise
Research shows that branched-chain amino acids can help improve physical performance both by increasing resistance to fatigue and by sparing muscle glycogen, or energy stored in muscles.
A March 2011 study in theSports Medicine Journal Fitnessfound that branched-chain amino acid supplements offered greater resistance to fatigue compared to a placebo, in addition to increasing fat burning.
Proline and L-proline supplements
Proline, also known as l-proline, is a non-essential amino acid with functions responsible for tissue repair, collagen formation, prevention of arteriosclerosis, and maintenance of blood pressure.
The amino acid structure of proline is unique, as it is the only amino acid where the side chain is connected twice to the protein backbone, which forms a five-membered nitrogen ring, as explained inBioinformatics for geneticists.
The body uses proline to make collagen, which is why some cosmetics and beauty products make it an ingredient.
Proline has been used in formulas to act as a moisturizer, and it has also been used in hair care formulas as a conditioning agent, for example Cosmetics Info.
There is not enough research on the effectiveness of proline supplements to determine whether, as it is sometimes claimed, amino acid supplementation can benefit the appearance of skin or hair.
A final word on supplements
Not all supplements are created the same or provide the same nutritional quality.
Dietary supplements are not regulated by the USDA, so manufacturers are responsible for the quality standards of their own products.
In December 2013, a group of healthcare professionals published a research review in theAnnals of Internal MedicineClaiming that few, if any, vitamin and mineral supplements have reliable and proven benefits and that some supplements could even be harmful, including vitamin E, vitamin A, and beta-carotene.
Before you start taking any vitamin or supplement, talk to your doctor.