Amino acids are organic compounds that play critical roles in our body functions. From the building of proteins to the synthesis of hormones and neurotransmitters, their part is inevitable. 

Our body requires 20 different amino acids to grow and function properly. However, not all of them are considered to be essential hence they are divided into two groups, essential and nonessential, depending on several factors. 

Since our body doesn’t make these compounds, they must be obtained through diet and available amino acid supplements to fill in the requirements. 

To understand why it is necessary to fill in its requirements, let’s know their role in our body. 

Roles In Our Body

Of the 20, 9 essential amino acids have a number of necessary and varied jobs in our body. Read on to now their roles:

• Valine

Valine is one of three branched-chain amino acids, which means its molecular structure has a chain branching off to one side. It plays an integral role in stimulating muscle growth and regeneration and is also involved in energy production. 

• Tryptophan

Although tryptophan is often associated with causing drowsiness, it has many other functions. It is needed to maintain a balance of nitrogen levels and precursor to serotonin, a neurotransmitter that regulates your sleep, mood, and appetite. 

• Phenylalanine

Phenylalanine is a precursor for other neurotransmitters like dopamine, norepinephrine, and more. It helps to stimulate the structure and function of proteins and enzymes. It even helps in the production of other amino acids. 

• Threonine

Threonine is the prime part of structural proteins, which are essential components of skin and connective tissue. It even helps in other functions like fat metabolism and immune function. 

• Leucine

Similar to valine, leucine is also a branched-chain amino acid required for protein synthesis and muscle repair. But what makes it different from valine is its functionality, which includes regulating blood sugar levels, producing growth hormone, and stimulating wound healing. 

• Lysine

Lysine is required for energy production, immune function, and structural proteins, collagen, and elastin. It even plays a crucial role in protein synthesis, calcium absorption, and the production of hormones and other enzymes. 

• Methionine

Methionine is essential for tissue growth. It even plays a vital role in metabolism, detoxification, and absorption of zinc and selenium, crucial to our body. 

• Histidine

Histidine is essential for maintaining the myelin sheath that acts as a protective barrier surrounding the nerve cells. It even takes part in histamine production, a neurotransmitter vital for digestion, sleep-wake cycle, sexual function, and more. 

• Isoleucine

The last of the three branched-chain amino acids, isoleucine, is essential for immune function energy regulations and hemoglobin production. It is also involved in muscle metabolism. 

Though amino acids are most recognized for their role in muscle growth and repair, their deficiencies can negatively impact our body, including the nervous system. 

Benefits Of Supplementing Essential Amino Acids

While essential amino acids can be found in many foods, taking concentrated doses of amino acid supplements has been linked to several health benefits. And these include;

• Promotes mood and sleep

Different essential amino acids play a varied role that together put up to improve mood and sleep, such as tryptophan. 

Tryptophan is needed for the production of serotonin, which is an essential regulator of mood, sleep, and behavior. Low serotonin has been linked to depressed mood and sleep disturbance; several studies have shown that supplements containing tryptophan reduce such symptoms, boost mood, and improve the sleep cycle. 

A 19-day study conducted on 60 older women asserted the positive impact of tryptophan.

• Boost exercise performance

The tree branched amino acids isoleucine, leucine, and valine are widely used to alleviate fatigue and stimulate muscle recovery after exercise. 

A recent review found that amino acid supplements containing branched-chain acids promote muscle recovery and reduce soreness after exhaustive exercise. Additionally, taking 4 grams of leucine, to be particular, in 12 weeks showed increased strength performance in untrained men too. It asserts essential amino acids can benefit non-athletes as well. 

• Restricts muscle loss

Prolong illness or bed rest can result in muscle loss which is commonly seen in adults. 

Consumption of essential amino acids has been found to preserve lean body mass resulting from the prevention of muscle breakdown. 

A 10-day study on bed rest on 22 older adults asserted that consuming somewhere around a mixed amount of 15 grams of essential amino acids helps maintain muscle protein synthesis. This way, at the same time, the process helps reduce by 30%, when compared to the ones in the placebo group. 

It shows an accurate dosage of essential amino acid supplements helps preserve lean body mass in elderly people and athletes. 

• Supports weight loss

Various studies on humans and animals have shown that branched-chain amino acids have effectively stimulated fat loss. 

For instance, an eight-week study on 36 strength-trained men demonstrated that supplementing with 14 grams of branched-chain amino acids significantly decreased their body fat percentage compared to sports drinks. 

On the other hand, a study in rats showed that consumption of leucine supplements reduced their body weight and fat. 

However, other studies have shown that the linkage between supplements and weight loss has been inconsistent. Hence, more research is to be done to determine whether these amino acids can promote weight loss. 

Sources And Counseled Intake

Since our body cannot produce amino acids, we need to intake the required dosage through proper diets. 

The US recommended dosage of essential amino acids per 2.2 pounds (1kg) of body weight are:

• Isoleucine: 19 mg
• Lysine: 38 mg
• Threonine: 20 mg
• Valine: 24 mg
• Methionine (along with nonessential amino acid cysteine): 19 mg
• Histidine: 14 mg
• Tryptophan: 5 mg
• Leucine: 42 mg
• Phenylalanine (along with nonessential amino acid tyrosine): 33 mg

Foods that contain all nine essential amino acids are referred to as complete proteins, which can obtain from the following sources:

• Seafood
• Dairy products
• Meat
• Eggs
• Soy
• Beans
• Nuts

Though many foods are rich in essential amino acids, consuming them according to recommended dosage can be tricky. Hence, opting for amino acid supplements is advisable to fill in daily inadequacies. 

Bottom line

The discussion equates to the fact that for the smooth functioning of your body, one needs to consume essential amino acids and other required minerals. 

Though there are abundant sources to procure these acids naturally, it is difficult for a man to count the required intake of amino acids. Hence, the inclusion of amino acid supplements is essential to maintain a healthy diet.