Dorothy FarrarAmino acids
Amino acids are considered the building blocks of life, without them life is not possible. As the smallest base of proteins, they share responsibility for various processes in the body. A lack of amino acids can result from an unbalanced diet, stress and chronic diseases. The immune system is weakened and fatigue occurs. Various amino acids also have an influence on weight loss or muscle building. Amino acids therefore play an important role in many areas of the human organism.
What are amino acids?
Amino acids (AA, also known as amino carboxylic acids or outdated amido acids) are organic compounds with at least one carboxy group and one amino group. Amino acids are the basic building blocks of proteins.
The human organism consists of 20 percent of these proteins, which play a key role in almost all biological processes in the body. Amino acids make up a large part of tissue, cells and muscles. They give cells structure and are important for the transport and storage of nutrients. Humans have 21 proteinogenic amino acids, but more than 400 non-proteinogenic and naturally occurring amino acids with different biological functions are known.
A distinction is made between essential and non-essential amino acids. The essential amino acids must be ingested through the diet, while non-essential amino acids are made by the body itself.
Which foods contain essential amino acids?
Essential Amino Acids
Above all, essential amino acids must be supplied to the body regularly through protein-containing foods. These amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, theronine, tryptophan, and valine.
Non (semi-)essential amino acids
Alanine, arginine, asparagine, cystine, cysteine, glutamine, glutamic acid, glycine, hydroxyproline, proline, serine and tyrosine are the non-essential amino acids that the body can synthesize by itself.
Certain foods contain higher amounts of amino acids. An undersupply of amino acids is actually not possible if you stick to basic nutritional recommendations. Foods such as meat (especially beef fillet), sausages, fish (especially tuna), eggs, dairy products (e.g. yoghurt, quark and cheese), eggs, nuts, soybeans, wheat germ as well as white beans and lentils are particularly rich in amino acids .
effect and function
Whether essential or non-essential: amino acids play a central role in various functions of the body. They support the transport and storage of nutrients, regulate the metabolism, supply the cells and regulate the blood circulation due to the relaxation of the vessels. Amino acids, as the building blocks of proteins, assemble into long chains that form the protein structure. This structure in turn determines the effect and function of the proteins. Amino acid supplements can be taken to support healthy bodily function.
essential building blocks
With the valuable amino acids from food or in capsule form, the organism is provided with vital substances. Very different tasks are assigned to the different amino acids. For example, isoleucine supplies the central nervous system with various messenger substances and influences muscle growth.
Methionine has a direct influence on the structure of proteins and can prevent urinary tract infections, valine plays an important role in regulating blood sugar and transports various messenger substances to the brain.
Thanks to the amino acid tryptophan, the body is able to produce the hormones serotonin and melatonin, and lysine maintains connective and muscle tissue. The synthesis of lysine and methionine also produces carnitine, which is often used to build muscle and lose weight.
Phenylaline is involved in the formation of red and white blood cells and also affects kidney function. The body can convert threonine to glycine, which can calm the nerves. In addition, this amino acid has a supporting effect on the formation of bones and the formation of antibodies.
Arginine and tyrosine cannot be formed by the body in infancy and are therefore considered semi-essential amino acids. Arginine in particular is considered to be conducive to body growth, and tyrosine is used to form thyroid hormones.
amino acids in the diet
Amino acids play an important role, especially in nutritional medicine. They have been researched since the 1970s, and since the 1980s they have also been used in endurance and strength sports and are being studied accordingly. Various uses of amino acids have been known since around the 1990s, with which certain metabolic processes are supported by taking them in a targeted manner. There are some very promising research results.
Amino acids are recommended, among other things, for regeneration after physical activity, to strengthen the immune system, for high cholesterol and blood pressure levels, for skin and hair problems, for sleep disorders or even for depressive moods. The intake of dietary supplements with amino acids is indicated above all in the case of an amino acid deficiency. This can manifest itself through increased cholesterol levels, reduced cardiac output, tiredness and sleep disorders, concentration problems, skin and hair problems or even a reduction in muscle mass.
Taking amino acids is particularly suitable for stressed people and athletes with long regeneration times and when building muscle mass. But people with tachycardia, a high resting heart rate, high blood pressure and high cholesterol levels also benefit from amino acids.
Amino acids in sports
Competitive athletes, especially strength athletes, have an increased need for amino acids, which they need for muscle growth . Amino acids can be supplemented with food individually or in combination products in addition to food in order to cover the increased need.
A similar reason for the use of amino acids is in weight training. Especially after intensive sessions, the body reacts to the training stimulus with increased protein synthesis, which ultimately triggers muscle growth and plays a role in muscle regeneration. However, sufficient starting materials must be available for this growth.
BCAAs (Branched Chain Amino Acids) have proven to be particularly effective in this area of application due to their good absorption through the branched-chain amino acids leucine, isoleucine and valine that are also present. The body can also produce glutamine from these amino acids, the concentration of which usually decreases during training, but this is crucial for building muscles.
Application in naturopathy
In naturopathy, amino acids are also used for various ailments. Civilization diseases such as obesity, diabetes, arthrosis, high cholesterol levels and sleep disorders can often be traced back to metabolic disorders. The same applies to problems with hair loss or wrinkling of the skin. Naturopathy also uses amino acids for intestinal problems or symptoms during menopause. It makes sense – whether in conventional or natural medicine – to take a blood test to determine the balance of the amino acids in the body. Because the formation of proteins is only possible with an amino acid balance. An imbalance, which can be triggered by stressful situations, illness or even intensive sport,
Is a dietary supplement necessary?
Amino acids are natural and also essential basic substances of a healthy diet, which is why side effects usually do not occur or only occur in very rare cases.
Side effects usually occur when medication is taken in addition to dietary supplements. In this case, the effect of the medication can then be increased or decreased. Under certain circumstances, a complete neutralization of the effect of the respective medication is also conceivable.
If the dosage and application instructions for amino acid preparations are not observed, this can also lead to gastrointestinal problems, including nausea and diarrhea. Therefore, the recommended daily dose should not be exceeded.
If the body is fed too much protein and it can no longer break it down into its amino acids, damage can occur. Too much uric acid is then produced, which is deposited in crystal form in the joints and can then lead to gout. In addition, the kidneys also suffer from too much uric acid and kidney stones can form.
L-Arginine – The special amino acid
Arginine or L-arginine has a special position among the amino acids. It arginine is an essential amino acid. This is mainly due to the chemical structure. Arginine has the highest percentage of nitrogen compared to other amino acids. Because of this high level of nitrogen, the body can form nitric oxide when combined with oxygen. Nitric oxide has a decisive influence on the expansion of the blood vessels. This special property makes arginine a medical all-rounder. Arginine is used, among other things, to treat cardiovascular diseases, diabetes or as a sexual enhancer.
Furthermore, arginine promotes the release of growth hormones and promotes protein and fat metabolism (fat breakdown). Arginine is therefore responsible for muscle growth and the functionality of muscle mass in connection with intensive training.
What is arginine?
Arginine is a natural chemical known as what is known as a proteinogenic alpha amino acid. For the layman, arginine is an amino acid. Amino acids such as arginine are extensively involved in building the body’s own cells and thus tissue and organs. In addition, the immune system cannot function properly without arginine. It has also been shown that the lack of arginine has an adverse effect on male fertility. Arginine is found in protein-containing hormones that control and drive human growth. Without the arginine found in the pituitary gland, children would not grow.
Medicinal use
In medicine, L-arginine in particular is of great importance and has gained a wide sphere of activity since its research. Since arginine has a positive strengthening effect on the cardiovascular system, it is used both prophylactically and therapeutically to prevent or reduce arteriosclerosis, the calcification of the vessels.
For many people, L-arginine has become an important medical aid related to controlling and treating high blood pressure . Medical research has shown that an insufficient supply of the vital arginine can promote a heart attack or stroke.
Some diseases, including diabetes , are associated with disease-causing changes in the arteries and veins. In order to be able to treat this successfully, preparations with L-arginine have become extremely important. People who suffer from a venous circulatory disorder, which is also known as claudication, are treated conservatively with drugs containing L-arginine. This also affects men who are affected by what is known as erectile dysfunction, a special erectile dysfunction.
Arginine as a dietary supplement
Arginine is a substance which the human organism can build up and break down itself within the biochemical metabolism and which under normal circumstances is present in sufficient quantities that are necessary for life. An undersupply can occur under extreme physical stress, as is often the case with intensive strength and endurance sports.
In order to ensure a sufficient concentration of arginine, which in extreme sports can no longer only be achieved through various foods, many athletes take arginine in the form of dietary supplements.
Due to its basic pH value, arginine also protects the organism from premature acidification during training.
In addition, arginine produces an increased availability of insulin. Arginine also promotes the release of hormones that promote muscle mass growth.
Arginine is also found in many foods. Nuts and seeds are foods that are relatively high in arginine. These include: pumpkin seeds, pine nuts, walnuts and peanuts.
risks and side effects
Taking arginine can lead to a drop in blood pressure after a few days. Therefore, arginine is also used to treat high blood pressure and to stabilize blood pressure in general.
In addition, arginine can cause an increased libido (sex drive). These side effects are more likely to be assessed as favorable. If blood pressure is too low, reducing the dose can help, but this should be clarified with a doctor.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.