Amino acids

The importance of amino acids for your body is undeniable. These organic compounds are fundamental to a variety of physiological processes. From muscle formation to supporting the immune system, your body needs an adequate supply of amino acids to maintain its functions. Among the various amino acids, arginine and glycine are worth mentioning, both of which play important roles in the body. By ensuring that your body receives the amino acids it needs, you support its basic functions and contribute to your overall well-being.

Amino acids as food supplements - what you should consider

When taking food supplements with amino acids and/or vitamins, it is particularly important to pay attention to the quality and bioavailability of the products. High-quality supplements not only guarantee better tolerability, but also more effective absorption of the nutrients in the body. Make sure that the products come from trustworthy manufacturers and are tested according to strict quality standards. Good bioavailability ensures that the amino acids can be optimally absorbed and used by the body. This significantly increases their effectiveness.

What is the difference between non-essential and essential amino acids?

Essential amino acids are amino acids that cannot be produced by the human body itself. They must therefore be obtained from food. They are vital for various physiological functions - including building proteins and supporting the immune system. The essential amino acids include lysine, leucine, maline, threonine, methionine, phenylalanine and tryptophan.

Non-essential amino acids, on the other hand, can be synthesized by the body itself. This means that they do not necessarily have to be ingested through food, but can be produced by the body through other compounds. Non-essential amino acids include alanine, asparagine, aspartic acid, glutamine and glutamic acid. Although non-essential amino acids do not necessarily have to be ingested through food, they play an important role in metabolism and other functions in a healthy human body.

Semi-essential amino acids are those that the body can basically produce itself, but not always in sufficient quantities [1].

What amino acids are there and how do they work?

There are a variety of amino acids in the human body, including essential, semi-essential and non-essential amino acids. All of them play an important role for humans and contribute to various physiological processes ranging from muscle regeneration and immune function to mood and mental performance:

Essential amino acids:

L-leucine: L-leucine is important for protein synthesis and plays a key role in building and maintaining muscle mass. It supports wound healing and regulates blood sugar levels. [1]

L-isoleucine: L-isoleucine supports muscle regeneration after training and contributes to energy production. It also helps with calcium absorption and supports the immune system. [2]

L-valine: L-valine is crucial for muscle metabolism and helps to regulate the nitrogen balance in the body. It also plays a role in providing energy and maintaining nitrogen balance in the body. [3]

L-lysine: L-lysine is important for collagen production, the maintenance of the immune system and the absorption of calcium. [4]

L-methionine: L-methionine is important for the production of cysteine and taurine, which contribute to detoxification and protection against oxidative stress. It also supports the health of skin, hair and nails. [5]

L-phenylalanine: L-phenylalanine is a precursor for the synthesis of neurotransmitters such as dopamine, serotonin and noradrenaline. It plays a role in the regulation of mood and mental performance. [6]

L-threonine: L-threonine is important for the formation of collagen and elastin, which support the skin and connective tissue. It also plays a role in the synthesis of antibodies that strengthen the immune system. [7]

L-tryptophan: L-tryptophan is a precursor of the neurotransmitter serotonin, which regulates mood and promotes a sense of well-being. It also helps in the production of melatonin, which regulates the sleep-wake cycle. [8]

Semi-essential amino acids:

Histidine: Histidine is important for the growth and repair of tissues and for the formation of histamine, which is involved in allergic reactions. [9]

Non-essential amino acids:

Alanine: Alanine plays a role in energy metabolism and can serve as fuel for the muscles.

L-arginine: L-arginine is involved in the regulation of blood flow and can increase nitric oxide production, which can improve blood circulation. Arginine also supports the immune system and wound healing. [10]

Asparagine: Asparagine is important for the transport of nitrogen between tissues and organs.

Aspartic acid: Aspartic acid is involved in various metabolic pathways and can support energy production.

Cysteine: Cysteine is an important component of glutathione, a powerful antioxidant that prevents cell damage. [7]

L-glutamine: L-glutamine is important for intestinal health, the immune system and the maintenance of acid-base balance. [5]

Glutamic acid: Glutamic acid is a neurotransmitter that is involved in the transmission of nerve impulses.

Glycine: Glycine is involved in the synthesis of proteins, DNA and bile acids and acts as a neurotransmitter in the central nervous system.

Proline: Proline is important for the structure of collagen and other structural proteins in the body.

Serine: Serine is involved in the synthesis of phospholipids, which are components of cell membranes.

L-tyrosine: L-tyrosine is a precursor for the production of neurotransmitters such as dopamine, noradrenaline and adrenaline.

What is L-carnitine?

L-carnitine is not an essential amino acid, but a compound that can be synthesized from the two essential amino acids lysine and methionine. The body can produce L-carnitine in the liver and kidneys. The prerequisite for this is that sufficient amounts of lysine and methionine are present in the diet. In addition, the enzymes required for synthesis must be present in sufficient quantities.

In what forms are food supplements with amino acids available?

Food supplements with amino acids are available in various forms to suit different preferences and needs. Many of them are amino acid complexes, i.e. mixtures of different amino acids that are present in a certain ratio to each other.

1. Tablets and capsules

Advantages: Tablets and capsules are easy to take, easy to dose and have a long shelf life.

Disadvantages: Tablets and capsules may be difficult for some people to swallow and are absorbed more slowly by the body compared to other dosage forms.

2. Powder

Advantages: Powder is flexible in dosage, can be dissolved in water or other liquids and scores with rapid absorption.

Disadvantages: Taking powder requires some preparation. The taste can be unpleasant.

How does a lack of amino acids manifest itself?

Delayed muscle building and muscle regeneration after training

Reduced muscle mass and strength

Increased susceptibility to muscle loss and muscle atrophy

Slower metabolism and associated weight problems

Reduced production of important hormones and neurotransmitters

Reduced immune function and increased risk of infections

Impaired wound healing and tissue repair

Fatigue, lack of energy and reduced physical performance

Mood problems such as depression, anxiety or irritability

Impaired cognition and memory function

Hair and skin problems, including brittle hair and dry skin

Possible organ dysfunction [11]

What can impair the utilization of amino acids in the body?

The utilization of amino acids in the body can be impaired by various factors, including diseases of the digestive tract, metabolic disorders, liver and kidney problems, poor dietary habits or a lack of so-called enzymatic cofactors: Certain enzymes are often required for the synthesis and breakdown of amino acids, which in turn require certain cofactors, such as vitamins and minerals. A lack of these cofactors can impair the proper function of the enzymes and thus disrupt the utilization of amino acids.

What are amino acid complexes?

Amino acid complexes are mixtures of different amino acids that are present in a certain ratio to each other. They are often sold as food supplements and can be available in various forms such as powder, tablets or capsules.

The composition of an amino acid complex can vary depending on the product and can be tailored to specific needs. Some amino acid complexes contain a selection of non-essential and essential amino acids. Others focus on specific amino acids or combinations thereof. They are always intended for specific purposes, such as:

Support for muscle development

Improvement of athletic performance

Promoting regeneration after training

Increasing general health and well-being

Who should take amino acids?

It can be useful for:

Athletes and fitness enthusiasts to support muscle building and recovery after training

People with increased protein requirements, such as older people, pregnant women or people recovering from injury

Vegetarians and vegans to ensure they get all essential amino acids

People with certain health conditions such as liver or kidney problems to compensate for deficiencies or support health [12]

Can I lose weight with amino acids?

L-carnitine is believed to play a role in fat breakdown and energy production. It is said to help transport long-chain fatty acids into the mitochondria, where they are burned to produce energy. [13]

In addition, amino acids can help to minimize muscle breakdown during a calorie-restricted diet, support the metabolism and increase the feeling of satiety. This in turn can help to support weight loss. [14]

Sources:

[1] https://pubmed.ncbi.nlm.nih.gov/10418071/

[2] https://pubmed.ncbi.nlm.nih.gov/30843485/

[3] https://pubmed.ncbi.nlm.nih.gov/38093456/

[4] https://pubmed.ncbi.nlm.nih.gov/16636474/

[5] https://www.thieme-connect.com/products/ejournals/pdf/10.1055/a-1251-6013.pdf

[6] https://www.mikronaehrstoffcoach.com/de/at/mikronaehrstoffe/micronutrient.l-phenylalanin.html

[7] https://pubchem.ncbi.nlm.nih.gov/compound/L-threonine

[8] https://pubmed.ncbi.nlm.nih.gov/469515/

[9] https://daminoc.com/blog/histidin

[10] https://www.mikronaehrstoffcoach.com/de/at/mikronaehrstoffe/micronutrient.l-arginin.html

[11] https://www.ncbi.nlm.nih.gov/books/NBK557845/