What Is an Amino Acid

Protein seems to be the holy grail of nutrients these days. Everyone is talking about it. But have you ever stopped to think about what protein really is and what makes it so important? The answer lies in understanding what amino acids are.

Amino acids are the building blocks of protein, and they play a vital role in nearly every function of your body. Without a properly balanced intake of amino acids in your diet, your body can't build the proteins it needs to thrive.

What Are Amino Acids: The Basics

Imagine a house. To build a house, you need bricks, wood, nails, and various other materials. These materials represent amino acids, the building blocks required to build something larger. In this case, the house is a protein.

And just like you can build many different types of houses, your body uses amino acids to build various types of proteins with specific functions—from muscle and hormones to enzymes and even your hair and nails.

Essential vs. Nonessential Amino Acids

There are 20 different amino acids that your body needs and they are categorized as either essential or nonessential:

Essential amino acids: These are amino acids that your body cannot produce on its own, meaning they must be obtained through your diet.

There are nine essential amino acids:

• Histidine

• Isoleucine

• Leucine

• Lysine

• Methionine

• Phenylalanine

• Threonine

• Tryptophan

• Valine

Nonessential amino acids: These are the remaining 11 amino acids your body can produce in sufficient quantities, although you get them from food as well.

This doesn’t necessarily mean they’re less important for your health—just that you don’t necessarily need to focus on getting them through your diet.

These 11 amino acids are:

• Alanine

• Arginine

• Asparagine

• Aspartic acid

• Cysteine

• Glutamic acid

• Glutamine

• Glycine

• Proline

• Serine

• Tyrosine

What Do Amino Acids Do?

Amino acids are the heavy lifters in your body, responsible for:

• Building and Repairing Tissues: Just like you need bricks to build and repair a house, amino acids are critical for building and repairing your body's tissues, including muscle, bone, skin, and hair.

• Making Enzymes: Enzymes are proteins that act as catalysts in thousands of chemical reactions throughout the body. They’re vital for digestion, metabolism, and countless other bodily functions.

• Hormone Production: Many hormones are actually made from amino acids. Hormones act as chemical messengers controlling and coordinating activities in the body.

• Neurotransmitter Production: Neurotransmitters, the chemical messengers in your brain, rely on certain amino acids.

• Immune Function: Amino acids help build antibodies that help your immune system fight off infection.

• Energy Production: While not their primary role, amino acids can be used for energy when carbohydrate and fat stores are low.

Getting Enough Amino Acids Through Diet

Eating a proper diet that includes high-quality protein sources is the best way to ensure that you're getting all the essential amino acids you need.

Complete protein sources: Some foods contain all nine essential amino acids and are therefore considered "complete proteins." The best example is an egg.

Other sources of complete proteins include:

• Meat (beef, poultry, pork, lamb)

• Fish and seafood

• Eggs

• Dairy products (milk, cheese, yogurt)

Incomplete protein sources: Other foods, such as beans and lentils or nuts and seeds, are good sources of protein but don’t contain all nine essential amino acids on their own.

To ensure you're getting all of your essential amino acids on a plant-based diet, you must eat a variety of plant-based foods. You’ve probably heard this referred to as “complementary proteins,” for example, beans together.

Aim for a palm-sized serving of protein at each meal, and be sure to include a variety of different sources throughout your day. This might mean eggs for breakfast, a salad topped with grilled chicken for lunch, and salmon with roasted vegetables for dinner.

Beyond the Basics

Amino acids combine to form long chains, much like links in a chain. These chains can be short or incredibly long, and the specific sequence of amino acids determines the protein's unique three-dimensional structure and function.

For example, the amino acid glutamine plays a role in muscle growth, while tyrosine is involved in producing hormones that regulate mood and stress response.

Understanding the difference between essential and nonessential amino acids, as well as the concept of complete and incomplete protein sources, can help you make informed decisions about your dietary protein intake.

The Importance of a Balanced Amino Acid Profile

Consuming a variety of protein sources helps ensure you're getting a balanced amino acid profile. This balance is crucial because a shortage of even one essential amino acid can hinder protein synthesis.

Think of it like this – you can have all the bricks and wood ready to build a house, but if you're short on nails, the construction process will be delayed.

When your body has all the essential amino acids it needs, it's in a better position to support various bodily functions, from tissue growth and repair to hormone production and immune system function.

Factors Influencing Amino Acid Requirements

While the recommended daily intake of protein is a good starting point, individual amino acid requirements can vary based on several factors. These include:

• Age: Growing children and adolescents have higher amino acid requirements to support their rapid growth and development. As we age, our protein needs may also change.

• Activity Level: Physically active individuals, particularly those engaged in light exercise, require more protein and amino acids to support muscle repair and growth.

• Health Status: Certain health conditions, such as injuries, surgeries, or illnesses, can increase the body's demand for amino acids.

• Dietary Choices: Vegans and vegetarians need to be particularly mindful of their protein intake and ensure they're getting all nine essential amino acids from plant-based sources.

Signs of Amino Acid Deficiency

While amino acid deficiencies are relatively uncommon in developed countries, they can occur, especially with restrictive diets or certain health conditions. Some common signs of amino acid deficiency include:

• Muscle wasting and weakness

• Slow wound healing

• Increased risk of infections

• Edema (swelling due to fluid retention)

• Changes in mood and cognitive function

If you suspect an amino acid deficiency, it's essential to consult a healthcare professional or registered dietitian for proper diagnosis and guidance.

Amino Acid Supplements

With the growing emphasis on protein intake, you've likely come across amino acid supplements. These supplements can be a convenient way to boost your amino acid intake, particularly if you struggle to meet your needs through diet alone.

It's important to remember that amino acid supplements are not a replacement for a balanced diet. It's always best to prioritize whole food sources of protein whenever possible.

If you're considering using amino acid supplements, it's a good idea to talk to your doctor or a registered dietitian. They can help you determine if supplementation is necessary and recommend appropriate dosages.

Fascia and Amino Acids: Strengthening Muscle Support

The connective tissue known as fascia relies on amino acids to maintain its strength and flexibility, which is vital for supporting muscles and overall body structure.

Amino acids help repair and strengthen fascia, which is particularly important for those on healthy keto or intermittent fasting plans, where muscle recovery and resilience are prioritized.

Conclusion

Understanding what amino acids are puts us in the driver's seat of our health. By prioritizing foods rich in essential and nonessential amino acids, we give our bodies the building blocks for optimal health.

Whether you want to support your metabolism, boost your energy, improve your workouts, have healthier hair, skin, and nails, knowing the important role amino acids play empowers us to make conscious, healthy food choices each day.