Essential amino acids are organic compounds that your body needs for smooth functioning.
Amino acids are referred to as building blocks of proteins and are compounds that play a crucial role in the body. Amino acids are needed for all vital processes such as building proteins, hormones, neurotransmitters and other key body functions.
They are categorized into essential, conditionally essential and non-essential amino acids. In this article, we shall cover what essential amino acids are and their benefits along with usage, benefits and other details.
What is essential amino acid?
Amino acids are made up of Nitrogen, Carbon, Oxygen and Hydrogen. There are 20 amino acids needed, of which 11 are non-essential, which means the body can synthetize on its own and 9 essentials must be consumed through food or supplements.
9 Essential Amino Acids are:
- Histidine
- Isoleucine
- Leucine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
- Lysine
Conditionally Essential Amino Acids
These are characterized basis circumstances – pregnancy, illness or trauma, few non-essential are classified as conditionally essential amino acids.
Classic example is Arginine, it’s considered non-essential, but the body cannot synthesize enough when under illness or serious injury.
During pregnancy certain amino acids – glycine and arginine are needed additional by body and hence are considered conditionally essential amino acid.
Non-Essential Amino Acid:
As the name suggests, Non-Essential Amino acids are synthesized in the body and play vital role in the body.
List includes:
- Alanine
- Arginine
- Asparagine
- Aspartic Acid
- Cysteine
- Glutamic Acid
- Glutamine
- Glycine
- Proline
- Serine
- Tyrosine
Non – Essential Amino Acid play a variety of role in the body like:
- Tissue Repair and Growth
- Provides Energy in the Form of Glucose
- Strengthens Immune Functions
- Promotes RBCs Production
- Muscle Recovery and Others
Type of Essential Amino Acid
Sr. No | Essential Amino Acids | Sources |
1 | Histidine | Chicken, Beef, Tofu, Beans, Seeds, Dairy, Eggs, paste etc |
2 | Isoleucine | Dairy, Fish, Cashews, Soy, Almonds, Oats etc |
3 | Leucine | Nuts, Milk, Jowar, Eggs, Fish, Legumes etc |
4 | Methionine | Eggs, Chicken, Rice, Dairy, Grains etc |
5 | Phenylalanine | Eggs, Fish, Cheese, Meat, Dairy, Beans Poultry, Quinoa etc |
6 | Threonine | Cheese, Sesame seeds, Fish, Meat, Lentils, Poultry etc |
7 | Tryptophan | Oats, Bananas, Milk, Fish, Bread, Chicken, Chocolate etc |
8 | Valine | Meat. Fish, Soy, Dairy etc |
9 | Lysine | Meat, Cheese, Fish, Eggs, Soybeans, Spirulina etc |
Role of Essential Amino Acids: (1)
- Histidine: histidine supports brain health and detoxifies the body by producing white and red blood cells. The body also utilizes histamine, a neurotransmitter that is vital to immune response, digestion and to regulate sleep wake cycle. Histidine is also critical for maintaining myelin sheath, protective barrier to nerve cells.
- Isoleucine: Its one of the three Branched Chain Amino Acids (BCAA) and plays role in production of hemoglobin which is vital iron in the blood and controls sugar levels responsible for creating energy during workout.
- Leucine: Leucine regulates protein biosynthesis and cell growth by activating an essential compound in the muscles called mTOR. Leucine also plays a role in muscle growth, muscle strength, lean muscle mass and controlling blood sugar.
- Methionine: Methionine helps produce creatine, that is responsible for energy production. Additionally, it helps build new muscle and blood vessels. It also reduces fat deposits in the liver. Methionine also plays a role in absorption of zinc and selenium, minerals vital to health.
- Phenylalanine: This essential amino acid is responsible for making brain chemicals and proteins that uplift mood and improve mental health. It also plays an integral role in the structure and functioning of proteins.
- Threonine: Plays key role in supporting immune function, central nervous system, heart and liver health. Helps build muscle elasticity and stronger muscles as well.
- Tryptophan: Tryptophan is precursor to serotonin. It also reduces stress levels and depression. Additionally, it plays a pivotal role in brain functioning and smooth functioning of the nervous system.
- Valine: Boosts energy, endurance and promotes optimal muscle growth. It supplies glucose to muscle during high intensity workout to prevent fatigue.
- Lysine: It is responsible for protein synthesis, produces hormones and absorbs minerals which support muscle growth, energy production and repair damage.
Health Benefits of Essential Amino Acids Supplements:
Wide variety of foods have essential amino acid but fulfilling needs from food sometime become difficult with dietary choices, deficiency and elevated nutrient requirements.
Supplements have found to offer following benefits:
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Improves Exercise Performance and Recovery:
Usually, people consume BCAA (Branched Chain Amino Acids) – three essential amino acids – Leucine, Isoleucine and Valine to elevate workout performance by reducing fatigue, stimulate muscle recovery and reducing Delayed Onset of Muscle Soreness (DOMS).
Research suggests that consuming BCAA in 2:1:1 ratio is ideal and provides maximum benefits. Bodybuilders or athletes consuming BCAA have shown lesser muscle soreness and better athletic performance as compared to others who don’t consume it. (2)
BCAA helps with delaying muscle fatigue, increases threshold time for workout and promotes faster muscle recovery after an intense workout or match.
-
Uplifts Mood
As discussed earlier, tryptophan acts as precursor for production of serotonin, a neurotransmitter in the body. Serotonin regulates mood, sleep and other behaviors. Low levels of Serotonin are linked to depressed mood and sleep disturbance.
Studies have shown that consuming serotonin supplements is linked to better mood and reduces symptoms of depression.
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Supports Wound Healing and Surgery
Supplementing with amino acids post-surgery supports wound healing and recovery. Studies suggest that consuming BCAA around the time of surgery has suggested reduced complications from infections and fluid accumulation in the body. (3)
There is one more study which claims that consuming essential amino acids after knee replacement in older adults helps with recovery post knee replacement surgery.
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Benefits for Hair & Skin Health
Essential amino acids in addition to the above-mentioned benefits play an important role in hair and skin health. Let’s understand hair health and then move to skin
Essential amino acids like Lysine help strengthen hair roots, add shine and volume to hair and Methionine slows greying of hair as well as prevent hair loss.
-
For Skin Health
Amino acids like Threonine help with supple skin and boosts collagen and elastin content, Lysine maintains skin firmness, Histidine acts as antioxidant and anti-inflammatory molecule and Leucine reduces fine lines and wrinkles.
Recommended Intake for Essential Amino Acids:
Since essential amino acids are not synthesized in the body, it is essential to consume through food.
As per ICMR (Indian Council of Medical Research), daily RDA for Indians in (mg/kg body weight/day) is
As per ICMR Daily RDA Intake | mg/kg of body weight per day |
Histidine | 12 |
Isoleucine | 23 |
Leucine | 44 |
Lysine | 35 |
Methionine | 18 |
Phenylalanine | 30 |
Threonine | 18 |
Tryptophan | 4.8 |
Valine | 29 |
How to Select Right Essential Amino Acid Supplement?
While most people can get amino acids from foods, consuming supplements have their own set of benefits and help complement additional requirements.
It directly impacts overall athletic performance and enhances recovery. Here are few things to look before buying amino acid supplements:
- Ratio of BCAA – Always check the ratio of BCAA added in the supplement. As per studies 2:1:1 is the ideal ratio for BCAA in any EAA supplement
- Filtration: For faster nutrient absorption in the body, EAA supplement undergoes process of filtration.
- Certification: Check for certification, which ensures quality of supplement and is safe for daily consumption
- Ratio of Essential Amino Acid: It’s important to check ratio of amino acids added to ensure that no cheap amino acid is added in higher amount
- Select EAA supplements that is a holistic supplement with EAA, BCAA, Glutamine and Essential Vitamins and Electrolytes
- Always check for labels to ensure that brands are not adding extra sugar, artificial flavors and artificial synesthetic amino acids
Ideal Time to Take EAA Supplements:
Depending on the goal and suggestion by experts and trainers, EAA can be consumed in following ways.
- Post-Workout – Consuming EAA post workout helps accelerate post workout muscle recovery.
- Pre-Workout – People consume EAA before workout as it acts as readily available source of amino acids during workouts.
- Intra-Workout – EAA consumed intra-workout helps to delay muscle fatigue and increases threshold time of workout.
Bottom Line:
Essential amino acids play a pivotal role in all bodily functions from muscle recovery, protein synthesis to tissue repairs and nervous health.
Nine essential amino acids which everyone should consume through diet or supplements are – Histidine, Isoleucine, Leucine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine and Lysine. Both animal and plant-based diets provide EAA and can be complemented by supplements as well to fulfil additional requirements.
FAQs:
- Is it safe to consume EAA supplements?
Yes, it’s safe to consume EAA supplements from trusted brands.
- Is it possible to get EAA from foods only?
Yes, it’s possible to meet daily requirements of EAA through food.
- Are EAA supplements safe?
Yes, EAA supplements are safe to consume daily.
- Anyone with clinical conditions, should they consume EAA supplements?
Anyone with clinical condition like Pregnancy, Diabetes, Hypertension or other should consult their healthcare practitioner and then consume any EAA supplements.
- What is the right dosage for EAA supplements?
10 to 20g per scoop is the ideal or optimum dosage for best results.