Amino acid supplements are most often associated with sports and athletic endeavors, taken to help support energy and improve workouts. But they may be helpful in the everyday health-conscious person’s regimen, as well, helping to support sleep, mood, immune function, energy production and more.
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What are amino acids?
Amino acids are organic compounds that make up proteins. Proteins and their amino acids are well known as the building blocks of life. When your body digests proteins, they’re broken down into amino acids, which are then used for many different purposes, including growing and repairing body tissues and breaking down food.
The body uses 20 unique amino acids, and all 20 are necessary. However, nine of these
amino acids are essential, meaning they must be obtained through your diet because your body can't make them on its own.
Essentials amino acids include histidine,
leucine, isoleucine, lysine, methionine, phenylalanine, threonine, valine and tryptophan. Some other amino acids can be considered essential in times of illness or stress, such as arginine, which your body
cannot produce in high enough quantities while fighting diseases like cancer.
What do amino acids do?
Individual amino acids have unique roles in the body. Each one plays a part in helping your body to perform and function. While many more amino acids and their operations are vital for health, here are a few ways these molecules work to keep you healthy.
Amino acids such as phenylalanine are precursors to neurotransmitters such as dopamine and norepinephrine. Dopamine is a neurotransmitter that helps us to feel pleasure and plays a role in thinking and planning. Other neurotransmitters such as valine play a role in muscle growth and repair and the production of energy.
Tryptophan is a well-known amino acid for supporting sleep. It’s also a precursor of the neurotransmitter serotonin, which regulates mood, sleep and appetite. Histidine also helps regulate our sleep and wake cycles. It’s used to produce histamine, a neurotransmitter responsible for immune health, digestion and sexual function.
Leucine helps your body synthesize protein to repair muscle. It also aids in blood sugar regulation, wound healing and growth hormone production. Isoleucine is similarly involved in muscle metabolism and is found in high amounts in muscle tissues.
Amino acids and your health
When considering taking amino acid supplements, it can be hard to know what to choose. An amino acid supplement that includes all essential amino acids typically is a good place to start. But if you’re looking to support specific areas of health, there are some specific amino acids to consider. Remember to always discuss taking new supplements with your healthcare provider.
Sleep support
If quantity and quality of sleep are a concern for you,
tryptophan can be a helpful amino acid. As mentioned previously, it plays a part in supporting healthy neurotransmitter production, including serotonin which helps to regulate your sleep.
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Tryptophan is another popular amino acid taken for sleep support. You’ll also find it in some sleep combination formulas with histidine, which also plays a role in sleep and wake cycle regulation.
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Mood support
For mood support, tryptophan may be helpful due to its role in supporting healthy serotonin production.
Studies have shown that tryptophan supplementation can help support healthy mood.
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Tyrosine and its precursor phenylalanine are converted into the neurotransmitters dopamine and norepinephrine. When taken as a dietary supplement, these
amino acids have been shown to support alertness and arousal.
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Immune function
Amino acids – especially arginine, glutamine and cysteine precursors such as methionine – are essential for immune cells, as they provide instructions for healthy cell function. Without them, your T-cells cannot grow or activate. They also play a part in the production of antibodies, cytokines and other important substances.
Specialty diet support
Most people obtain enough essential amino acids from diet as long as enough protein is consumed. However, if you consume a diet low in protein, such as a
plant-based diet, you may find amino acid supplementation to be a convenient way to boost your intake.
Plant-based proteins can lack some of the essential amino acids, whereas animal protein contains all of the essential amino acids your body needs to function. To obtain all of these amino acids from plants, your diet must be carefully crafted to include a variety of beans, legumes, grains and other sources of amino acids. One way to top up your amino acid profile as a plant-based eater is to take a supplement.
Those following the
keto diet or
intermittent fasting might also benefit from amino acid supplementation. When you’re following an extremely low carbohydrate diet (such as keto) or do not consume enough carbohydrates throughout the day, your body has limited glucose. When this happens, your body needs to rely on a different source to create energy. During ketogenesis, your body will use fatty acids and ketogenic amino acids to produce energy through ketone bodies.
Put simply, consuming ketogenic amino acids such as leucine and lysine can help your body produce ketones and, therefore, energy. This energy is then used to power your body's organs, such as your brain, heart and muscles. If you’re on a very low carb, keto, or fasting diet, taking amino acids might help you feel more energetic.
The bottom line
Amino acids are critical for your body's functioning, and nine of them are necessary to obtain through diet or supplementation. Several amino acids have been shown to help mood and sleep regulation and support healthy immune function. Additionally, if you are on a special diet such as plant-based, keto, low carb or fasting, you may find amino acid supplementation increases your energy levels and helps you feel better.
Choosing an essential amino acid supplement containing all nine essential amino acids or a
branched-chain amino acid supplement can help ensure that you obtain all amino acids and their benefits.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
