The amazing effect of amino acids

Amino acids are not called the building blocks of life for nothing. These tiny molecules are used by all living things to make proteins. Your body needs 20 different amino acids to function properly. Nine of these are known as essential amino acids. They must be obtained from food and are essential for many bodily functions, including the synthesis of hormones and enzymes. Without them, we wouldn’t be able to build muscle, gain energy or recover from injury. So dive with us into the fascinating world of amino acids.

What are amino acids?

Amino acids are organic compounds that play a central role in almost all biological processes. They are the smallest units of proteins and are essential for the growth, repair and function of body tissues. Without them, life as we know it would simply be impossible. But what makes them so special? Think of amino acids as the letters of an alphabet that can be formed into countless words. In this way, they form the basic building blocks of proteins, which in turn determine the structure and function of every cell in the body. Amino acids can be divided into essential and non-essential categories.

Essential amino acids

The body cannot produce essential amino acids itself, which is why they have to be taken in through food.

• Histidine:
  Helps in the formation of the neurotransmitter histamine, which plays a key role in immune function, digestion and sleep.
• Isoleucine:
  Involved in muscle metabolism and immune function, it also helps in the production of hemoglobin and energy supply.
• Leucine:
  Promotes protein synthesis and muscle growth, supports wound healing and regulates blood sugar levels.
• Lysine:
  Important for hormone production, energy production and the absorption of calcium. It also supports the immune system.
• Methionine:
  Essential for tissue growth, metabolism and detoxification of the body. It also helps with the absorption of zinc and selenium.
• Phenylalanine:
  Necessary for the production of neurotransmitters such as dopamine and epinephrine as well as for the production of other amino acids.
• Threonine:
  Plays a role in the formation of collagen and elastin, important components of skin and connective tissue. It also helps with fat digestion and immune function.
• Tryptophan:
  Supports the balance of nitrogen in the body and is a precursor of serotonin, which regulates mood, appetite and sleep.
• Valine:
  Involved in muscle growth, tissue repair and energy production.

Non-essential amino acids

Non-essential amino acids can be produced by the body itself. They include:

• Alanine
• Arginine
• Asparagine
• Aspartic acid
• Cysteine
• Glutamic acid
• Glutamine
• Glycine
• Proline
• Serine
• Tyrosine

The effect of amino acids on the body

The effect on our body is diverse and impressive. The different types of amino acids and the way in which they are composed determine the function of each protein.

The function of amino acids:

• They help us to break down food,
• to form and repair body tissue,
• hormones and neurotransmitters.
• They are a source of energy.
• They ensure healthy skin, hair and nails.
• They build up muscles.
• They strengthen our immune system.
• They maintain normal digestion.
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Amino acids in everyday life

There are numerous sources in our daily diet that are rich in these important building blocks. But where exactly can you find them and how can you ensure that you get enough?

Natural sources

A balanced diet rich in protein will ensure you get all the amino acids you need. Beef, poultry, eggs and dairy products are excellent sources of animal protein, while plant-based options such as beans, lentils, nuts and seeds also provide valuable amino acids.

• Beef and poultry
• Eggs and dairy products
• Beans and lentils
• Nuts and seeds

Foods that contain all nine essential amino acids are called complete proteins. These foods include beef, poultry, fish, eggs, dairy products, soy, quinoa and buckwheat. Foods that contain some but not all of the essential amino acids are called incomplete proteins. These foods include nuts, seeds, beans and some grains. If you’re on a vegetarian or vegan diet, you need to eat several types of incomplete proteins to ensure you’re getting all nine essential amino acids.

Food supplements

• Dietary supplements are a popular option for those looking to boost their amino acid intake. These supplements provide a concentrated dose of specific amino acids and can be particularly beneficial for athletes or people with increased protein requirements. There are various forms of amino acid supplements, including for example
  .
• Powder from artgerecht
• Capsules from Mitocare

They are often tailored to specific needs, such as muscle building, regeneration or energy management. When choosing a dietary supplement, it is important to pay attention to quality and purity. The recommended daily intake of essential amino acids per kilogram of body weight varies depending on the amino acid.

Here is an overview of the recommended daily doses for healthy adults:

• Histidine: 14 mg/kg body weight per day.
• Isoleucine: 19 mg/kg body weight per day.
• Leucine: 39 mg/kg body weight per day.
• Lysine: 38 mg/kg body weight per day.
• Methionine (incl. cysteine): 19 mg/kg body weight per day.
• Phenylalanine (incl. tyrosine): 33 mg/kg body weight per day.
• Threonine: 20 mg/kg body weight per day.
• Tryptophan: 5 mg/kg body weight per day.
• Valine: 24 mg/kg body weight per day.

These values are based on current recommendations for adults and may vary depending on individual needs and health status