There are twenty amino acids in the human genome, which form proteins. They are referred to as the proteinogenic amino acids. In addition, there are 250 other acids, but we primarily want to look at the proteinogenic amino acids. You can recognize amino acids directly from their names, they all start with an L, i.e. “L-…”. Not only does the human genome consist of these compounds, but all cells, tissues and most of the messenger substances in our body. An example: If you have trouble falling asleep, are constantly stressed and there is no medical reason for it, L-tryptophan could help you further. The messenger substance serotonin is produced from this amino acid. It is responsible for our nervous system relaxing and resting. If this material is missing
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Why are some amino acids essential and others non-essential?
The difference here is not in the importance of the individual amino acids. Each of the twenty acids is irreplaceable for us. However, eight of these amino acids cannot be produced by our body itself and must therefore be ingested through food. These are the so-called essential amino acids. The ten non-essential compounds, on the other hand, are produced by the body itself. Two are still missing: the so-called semi-essential amino acids. Basically, they are already produced by the body, but must be supplemented from food if necessary. This includes, for example, glycine, more correctly: L-glycine. It is the simplest amino acid and is involved in almost all processes in the body. When too little is available, it can show up as weak connective tissue, muscle spasms, and changes in the skin , hair, teeth, and bones. If you suffer from nocturnal muscle cramps and additional mineral intake does not work, the glycine supply may not be optimal.
The essential amino acids must be supplied through food throughout life, while the demand for semi-essential acids peaks during pregnancy, breastfeeding, injuries and the onset of menopause. Unfortunately, nutritional research has only become aware of the importance of these substances in recent years, which is why there are still no reliable guidelines with regard to the exact physical requirements. The good news: Normally you simply excrete any excess. But be careful, if your kidneys are not working optimally, you should talk to your family doctor before supplementing with amino acids.
Is dietary supplementation with amino acids useful?
Of course, that depends on the amino acid and your goals. If you would like to get fitter and leaner, the amino acid L-carnitine, a compound of L-lysine and L-methionine, can offer you valuable support. It is responsible for the energy metabolism and supports at the beginning of a diet and when you start or increase training. Arginine is also important for muscle building and is very popular with men, as it also supports potency. A dietary supplement is generally recommended for a period of four weeks, after which you should stop taking it again. Specifically, L-carnitine supports fat loss and muscle building. Occasionally one reads that it converts fat into muscles, which of course is not true. Amino acids can work wonders when it comes to well-being,
An important support in the anti-aging area is the amino acid L-glutamine. It helps to regulate the acid-base balance, catches free radicals and supports the formation of healthy cells. This is reflected on the one hand in firmer skin and also in the fact that the feeling of tiredness decreases when there is a lot of stress. The higher your stress level, the higher your need for the amino acid. So it may make sense to take a moderate amount consistently as a dietary supplement. Another pleasant effect: L-glutamine counteracts fat storage. So if you have a demanding desk job with a lot of stress but little exercise, you will benefit greatly from permanent nutritional supplements.
amino acids in the diet
Important amino acid suppliers are milk, dairy products, fish, poultry and legumes. Mainly beans and peas here. Various amino acid compounds are also contained in red meat such as lamb or beef. Anyone who lives vegan will certainly know soy as a natural source of protein building blocks, but wheat germ and nuts are also excellent sources. Basically, if you are healthy and eat a balanced diet, you take in enough amino acids. However, the quality and nutrient density of our food is constantly decreasing, which is why food supplements can make sense.
If you are not quite sure which amino acid is missing, the so-called BCAA (Branched-Chain Amino Acids) is a very good approach. It is a combination of several amino acids (leucine, isoleucine and valine) and is primarily used in high doses in the fitness area to build muscle or lose fat. The combination of proteins in the BCAA has another advantage: it provides all the basic substances for the formation of the semi-essential amino acids. In moderate doses, the amino group helps the organism to maintain a balanced protein metabolism. This is important to avoid over-acidification of the muscles. The body needs proteins and in the event of a deficiency, it uses the body’s own resources, i.e. the muscles. To do this, the acidity is shiftedSymptoms range from a feeling of weakness and heaviness in the muscles to severe cramps or a kind of sore muscles, even though no sport has been practiced.
An additional supply of amino acids, whether through food or through a targeted dietary supplement, supports the organism in all life processes and provides the “material” for beautiful skin, firm connective tissue and shiny hair. The metabolism is supported, you feel moreTolfioow and efficient and recover faster when you are exhausted.
