Amino acids are incredibly important when it comes to your health. It forms the structure of bones, muscles, skin and is used to build tissues. They are also used to produce hormones, enzymes and neurotransmitters.Amino acids are the building blocks of proteins, therefore it is very important to get enough essential amino acids from your diet to maintain optimal health and avoid protein deficiency.

Amino acids are considered the building blocks of proteins they form a large part of muscles and tissues and are found in food sources such as: meat, fish, poultry, eggs etc.There are a total of 20 amino acids, each of which has a specific role in the body. Amino acids are involved in almost every biological process in the body such as: wound healing, hormone production, immune function, muscle growth, energy production and more.Your body needs all amino acids to function some amino acids can be produced in the body, while others must be obtained from food. Therefore, it is important to get enough amino acids through food sources or supplementation to promote weight loss, build and maintain muscle mass, improve exercise performance and improve sleep quality.

The 20 amino acids our body needs can be divided into two different categories: essential amino acids and non-essential amino acids.Essential amino acids cannot be produced by the body, which means they must be taken from food to meet your needs.

Lysine: required for growth and tissue repair, as well as the production of various hormones, proteins and enzymes.

Leucine: involved in protein synthesis, wound healing, blood sugar control and metabolism.

Isoleucine: aids in detoxification, immune system and hormone secretion.

Tryptophan: increases serotonin levels, which is a neurotransmitter that regulates mood, pain, appetite and sleep.

Phenylalanine: aids in the production of other amino acids and neurotransmitters such as dopamine and norepinephrine.

Threonine: forms the basis of connective tissues such as collagen and elastin.

Valine: supports brain function, muscle coordination and rest.

Histidine: maintains the health of myelin sheaths, these protect nerve cells from damage.

Methionine: keeps skin elastic and helps strengthen hair and nails.

It is crucial to include a good variety of amino acids in your diet to maintain overall health. A deficiency in essential amino acids can cause serious side effects that affect almost every aspect of your health including: immunity, muscle mass, appetite and more.

In contrast, non-essential amino acids can be produced by our bodies themselves, meaning it is not as crucial to get them through food.

Arginine : supports the immune system, fights fatigue and optimizes heart health.

Alanine : aids in metabolism and provides energy to muscles, brain and central nervous system.

Cysteine : The main type of protein found in hair, skin and nails, cysteine ​​is crucial for collagen production and skin health.

Glutamate : acts as a neurotransmitter in the central nervous system.

Aspartate : Aids in the production of several other amino acids, including asparagine, arginine, and lysine.

Glycine : Functions as a neurotransmitter to support brain health.

Proline : Found in collagen, which promotes joint health, metabolism and skin elasticity.

Serine : is necessary for fat burning, immune system and muscle growth.

Tyrosine : Helps produce thyroid hormones, melanin, and epinephrine.

Glutamine : supports many metabolic processes and provides energy to cells in the body.

Asparagine : acts as a diuretic and optimizes brain and nerve cell function. Some amino acids are also considered "conditionally essential." This means that they are not usually needed by the body but can become essential under certain circumstances, such as extreme illness or stress.

1. IMPROVED WEIGHT LOSS

amino acids promote weight loss by increasing fat burning and preserving lean body mass. Supplementation with essential amino acids (BCAAs) in particular has been shown to be particularly effective when it comes to weight loss. A study published in the Journal of the International Society of Sports Nutrition showed that consuming a BCAA while following an 8-week resistance training program led to increases in lean body mass and strength gains plus a greater reduction in body fat percentage.

2. MAINTAINS MUSCLE MASS

As the primary building blocks of muscle tissue, amino acids are absolutely essential for muscle maintenance and growth. Additionally, some studies have shown that supplementing with essential amino acids can help prevent muscle loss, a common side effect that occurs with both aging and weight loss. A 2010 study published in the journal Clinical Nutrition found that supplementing with essential amino acids helped improve muscle function during sleep in older adults. Similarly, a study out of South Carolina found that supplementing with essential amino acids was effective at preserving lean body mass while promoting fat loss in athletes.

3. IMPROVES TRAINING PERFORMANCE

Essential amino acids are absolutely essential if you want to take your training to the next level. In fact, essential amino acids like leucine, valine, and isoleucine are often used to promote muscle recovery, prevent soreness, and combat fatigue as part of a healthy post-workout meal. A large review of 8 studies found that supplementing with BCAAs was able to reduce muscle soreness and improve muscle function after intense workouts. Additionally, another study from Leeds Metropolitan University found that taking 4 grams of leucine daily helped increase men’s strength during a 12-week resistance training session.     

4. BOOST WELL-BEING

Tryptophan is an essential amino acid that plays a key role in regulating well-being and maintaining mental health. It is used by the body to create serotonin, a neurotransmitter that influences well-being. Imbalances in this important neurotransmitter can also contribute to serious problems such as: depression, obsessive compulsive disorder, anxiety, post-traumatic stress disorder, and even epilepsy. A 2015 study published in the British Journal of Nutrition reported that chronic treatment with tryptophan had beneficial effects on both cognitive and emotional functions while increasing feelings of happiness. Meanwhile, other research has also shown that tryptophan can help treat symptoms of depression and relieve anxiety. 

5. IMPROVE YOUR SLEEP QUALITY

In addition to its powerful feel-good effects, tryptophan also helps improve sleep quality and combat insomnia. This is because it helps increase serotonin levels, which are involved in your sleep cycle. A major review published in the journal Evidence-Based Complementary and Alternative Medicine claims that there is evidence of the positive effects of tryptophan on your sleep quality. Unlike sleeping pills, tryptophan is also well-tolerated and associated with minimal side effects, making it a great natural remedy to improve your sleep quality.

Protein deficiency is a serious condition that occurs when you do not get enough amino acids to meet your daily needs. It can result in a long list of negative symptoms ranging from decreased muscle mass to bone loss and much more.

Symptoms of an amino acid deficiency may include:

• Dry skin
• Splitting hair
• Hair loss
• Brittle nails
• Thinning hair
• Reduced muscle mass
• Reduced growth in children
• Increased appetite
• Lowered immune system
• Bone loss
• Bags and swelling

Protein deficiency can occur in a person who does not get enough amino acids in their diet. Older adults and adults with chronic conditions such as cancer are at particularly high risk for protein deficiency, as they often have increased protein needs and decreased food intake. Those following a vegan or vegetarian diet must also carefully adjust their diet to ensure that they meet their protein needs.

The best way to ensure that you get all 9 essential amino acids is to include a wide variety of foods with essential amino acids in your diet. These foods include: meat, fish, poultry, eggs, and dairy products.

For vegetarians, quinoa, buckwheat and fermented soy products such as tempeh or natto are also considered complete proteins. Many plant-based protein sources are considered 'incomplete proteins' because they lack one or more of the essential amino acids. However, in combination with other foods, they can collectively contain a complete essential amino acid profile. Therefore, try to look at this as well as vegetarians or vegans, as this is very important.

Below you will find a list of foods that contain essential amino acids.

• Meat: beef, lamb, game, etc.
• Fish: salmon, tuna, mackerel, sardines, etc.
• Poultry: chicken, turkey, duck, etc.
• Eggs
• Dairy products: milk, yoghurt, cheese
• Fermented soy: tempeh, natto, miso
• Legumes: lentils, beans, peas
• Whole grains: quinoa, buckwheat, oats, amaranth, brown rice, etc.
• Nuts: almonds, walnuts, pistachios, etc.
• Seeds: chia seeds, pumpkin seeds, flax seeds, etc.

Essential amino acids are needed for many aspects of your health, and deficiencies can cause serious side effects and symptoms. Eating a diet rich in essential nutrients and protein-rich foods is key to preventing deficiencies and ensuring you get enough.

It is unlikely that consuming large amounts of protein from protein-rich food sources will cause any negative side effects. However, it is possible to go overboard and consume too much protein, especially from protein supplements. Some possible side effects of eating too much protein include weight gain, kidney problems, constipation, and bad breath.

Therefore, be careful with your protein intake in general and do not have the attitude of “more is better”. A general guideline is 1.8 grams of protein per kg of body weight.

This article was written by Jack Berendsen. He is the owner of  Iron Addicts.  Jack regularly writes articles for  HighEnd .