Amino Acids – Definition & Benefits

9 essential | 11 non-essential + 1

Amino acids are the unsung heroes of life, the tiny building blocks that come together to form the magnificent structures we call proteins, the workhorses of our body. Think of them as the alphabet of the protein world, with just 20 unique letters (amino acids) that can be arranged in countless combinations to create an astonishing variety of words (proteins). These proteins are the workhorses of our cells, responsible for everything from building muscles and bones to transporting oxygen and fighting off infections. Without amino acids, life as we know it wouldn’t exist. So, buckle up as we delve into the fascinating world of these essential molecules and explore their crucial role in the symphony of life! So, the next time you think about that juicy steak or fluffy omelette, remember, you’re not just consuming food, you’re providing your body with the essential ingredients to build and maintain itself, all thanks to the amazing world of amino acids.

There are 9 essential amino acids also known as indispensable amino acids, which you must get through your diet — phenylalanine, valine, tryptophan, threonine, isoleucine, methionine, histidine, leucine and lysine.

The mnemonic PVT TIM HaLL (“Private Tim Hall”) is a commonly used device to remember these amino acids as it includes the first letter of all the essential amino acids.

1. Phenylalanine:Your body turns this amino acid into 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.
2. Valine:This is one of three branched-chain amino acids (BCAAs) on this list. That means it has a chain branching off from one side of its molecular structure. Valine helps stimulate muscle growth and regeneration and is involved in energy production.
3. Tryptophan:Often associated with drowsiness, tryptophan is a precursor to serotonin, a neurotransmitter that regulates your appetite, sleep, and mood.
4. Threonine:This is a principal part of structural proteins such as collagen and elastin, which are important components of your skin and connective tissue. It also plays a role in fat metabolism and immune function.
5. Isoleucine:The last of the three BCAAs, 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.
6. Methionine:This amino acid 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.
7. Histidine:Your body uses this amino acid 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
8. Leucine:Like valine, leucine is a BCAA that is critical for protein synthesis and muscle repair. It also helps regulate blood sugar levels, stimulates wound healing, and produces growth hormones.
9. Lysine:Lysine plays major roles in protein synthesis, calcium absorption, and the production of hormones and enzymes. It’s also important for energy production, immune function, and collagen and elastin production.

All nine essential amino acids perform important roles in your body. They’re involved in many processes, including tissue growth, energy production, immune function, and nutrient absorption.

Some may also help prevent muscle loss, support recovery after surgery, and improve mood, sleep, and athletic performance.

That’s why essential amino acid deficiencies can negatively affect your entire body, including your nervous, reproductive, immune, and digestive systems.

People can have different amino acid needs based on stage of life, chronic illness, and acute health issues such as an infection or a surgery.

These vital compounds are found in many animal- and plant-based foods, so most people can meet their daily needs by eating a healthy, balanced diet. You can also take essential amino acid supplements if needed.

The Essentials of Nonessential Amino Acids

There are 11 standard non-essential amino acids, that your body can make from other sources, such as carbohydrates or other amino acids. Due to the unique ability of the body to generate nonessential acids, you don’t have to worry about getting enough in your diet. Simply consume adequate protein and carbohydrates and you’ll have an ample supply of nonessential amino acids for red blood cell formation, hormone production, tissue growth and repair, and dependable immune function.

The mnemonic “Ah, Almost All Girls Go Crazy After Getting Taken Prom Shopping.” is commonly used to remember these amino acids as the phrase uses the first letter of all the non-essential amino acids.

10. Alanine: Helps metabolize and clear toxins from the body
11. Arginine (conditionally essential in some cases): Boosts nitric oxide for better blood pressure and blood flow
12. Asparagine: For healthy brain cells and central nervous system support
13. Glutamic acid: Provides energy for the brain and keeps ammonia levels in check
14. Glutamine (conditionally essential in some cases): For digestion, cognitive function, and immune health
15. Cysteine (conditionally essential in some cases): Stimulates collagen production and makes the antioxidant glutathione
16. Aspartic Acid: Produces other amino acids and essential enzymes
17. Glycine (conditionally essential in some cases): Heals wound and aids movements, vision and hearing
18. Tyrosine: Helps alleviate hypertension, depression, and chronic pain
19. Proline (conditionally essential in some cases): Repairs tissues and regenerates skin
20. Serine (conditionally essential in some cases): For muscle metabolism, fat burning, immune health and good moods

However, it’s important to note that there is actually a 21st amino acid called Selenocysteine. It is incorporated into proteins using a special mechanism and considered essential under certain conditions.

Just one thing!

Try this today: If you’re concerned that you’re not getting adequate amounts of essential amino acids in your diet, consider upping your protein intake.

Adding protein sources such as eggs, fish, and Greek yogurt to meals and snacks can help you meet your amino acid needs.