Learn About the Health Benefits of Amino Acids

Although nine amino acids are called essential because they must be consumed in the diet, the other acids rely on these nine. If any of the essential ones are lacking or inadequate in what we eat, it affects the manufacture of the remaining amino acids and may prevent the body from obtaining the maximum health benefits of amino acids. Therefore, changes in the essential acids can create a domino effect on the rest of the body [1]. The effects and food sources of the essential acids are given below.

Histadine

Histadine helps repair damaged tissues, particularly myelin sheaths around nerve cells. It also lowers blood pressure and possibly helps prevent AIDS. Overly high levels can cause stress and anxiety. Low levels have been linked with rheumatoid arthritis. Histamine is derived from histadine and is one element in sexual arousal; supplements may help in this area. Anyone with bipolar disorder should not supplement with histadine unless a true deficiency exists and a doctor orders it. Wheat, rice and rye are good food sources for this amino acid.

Isoleucine, Leucine and Valine

These three are called “branched chain” amino acids. Your body needs isoleucine to form hemoglobin as well as regulate blood sugar. When lacking in isoleucine, people may experience symptoms like hypoglycemia. Many disorders can contribute to a shortage of this amino acid. Good food sources are almonds, chicken, eggs, fish and soy protein. Leucine promotes healing and is particularly needed after surgery. You can get it from brown rice, beans, nuts and whole wheat. Valine stimulates the body and is used in muscle metabolism. Diets that include dairy products, grains, mushrooms and soy protein provide this amino acid. When supplementing with either of these, combine it with the other two—two milligrams each of leucine and valine for each milligram of isoleucine can provide the needed health benefits of these amino acids.

Methionine

This amino acid prevents fat from building up in the liver and arteries. It is also said to prevent brittle hair and help those with osteoporosis as well as act as a strong antioxidant. Women taking oral contraceptives may find it helpful since it increases estrogren excretion. Dietary sources include beans, eggs, garlic, onions, soybeans and yogurt.

Phenylalinine

Phenylalinine crosses the blood-brain barrier and effects nerve transmitters that increase alertness. Varying levels can lead to mood elevations as well as appetite reduction. Some forms serve as painkillers. Women may find it helpful in reducing premenstrual syndrome symptoms. Supplements should not be used by women who are pregnant or anyone with attacks of anxiety, diabetes or high blood pressure and should always be taken under a doctor’s supervision.

Threonine

This is another amino acid that helps prevent the liver from building up fatty deposits. It also aids in the formation of teeth enamel, collagen and elastin. It also promotes a health immune system. It is not easy for vegetarians to get an adequate amount because grains contain little of this amino acid.

Tryptophan

The body’s need for niacin (Vitamin B3) cannot be satisfied without an adequate supply of tryptophan since it has a role in producing this vitamin. Without an adequate amount, sleep will be disturbed and stress levels may increase. It is said to be valuable for migraine sufferers. Tryptophan also has a part in the production of serotonin, an important substance in nerve transmission. Sources in the diet include cottage cheese, brown rice, meat and soy protein. It increases serotonin levels in the brain, reducing depression and improving sleep. The U.S. Food and Drug Administration banned it in 1990 due to what turned out to be the mistaken belief that it caused a rare blood disorder later established as caused by contaminants in the supplement. It is once again available as a supplement. One article recommends it for sleep aid in the elderly as well as weight control [2].

References

[1] Balch, Phyllis A., P_rescription for Nutritional Healing_, Avery, 2006.

[2]. Falloon, William, Life Extension Magazine, April 2008.

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