You’ve probably heard the term essential amino acids, but do you know what they are?
Related to protein production in your body, amino acids play a role in everything from hormone regulation to neurotransmitter creation.
To function properly, your body needs 20 amino acids.
The important ones to keep an eye on when it comes to nutrition, however, are the 9 essential amino acids.
If you’re hoping to learn more about essential amino acids, perhaps with the hope of studying to become a holistic nutritionist, we’re here to help.
You can look into getting your diploma in holistic nutrition and become an expert on all things nutrition, including amino acids.
In the meantime, let’s go through a quick overview of what essential amino acids do for your body.
What Are Amino Acids?
Often called the “building blocks of proteins,” amino acids are organic compounds.
They are composed of carbon, hydrogen, oxygen, and nitrogen.
Amino acids are not only vital for building proteins, but also affect hormones and neurotransmitters.
Protein is the best source of amino acids in food because it gets broken down into the amino acids you need to maintain your immune system and build tissue like muscle.
Depending on a few factors amino acids can either be classified as essential, nonessential, or conditionally essential.
Today, we’re looking at essential amino acids.
Essential Amino Acids
While muscle development is the most commonly known way your body uses amino acids, they are needed for many other different processes as well.
Your nervous, reproductive, and digestive system all rely on you getting all of the essential amino acids you need.
There are 20 amino acids that your body needs, but within that group there are 9 that are considered essential for your health.
Let’s talk more about each of the 9 essential amino acids.
Histidine
Histidine is an amino acid that your body uses to maintain your digestion, sexual function, and sleep wake cycles by producing histamine.
Histamine is a neurotransmitter that is critical for protecting the myelin sheath, a barrier that encompasses your nerve cells.
Histamine is also necessary for regulating your immune response, giving histidine a very important role in your body.
Isoleucine
Isoleucine is a BCAA, or branched chain amino acid, which have a specific chemical structure unique to only three amino acids in your body.
Isoleucine is concentrated in muscle tissue and is used in your body’s muscle metabolism.
Energy levels and hemoglobin production are also regulated by this essential amino acid.
Leucine
Protein synthesis and muscle repair are the main jobs of leucine, one of the three BCAAs.
Leucine also helps your body regulate sugar levels and produce growth hormones.
Leucine is also one of the essential amino acids that is responsible for helping your wounds heal.
Lysine
If you’re wondering what essential amino acid is responsible for collagen and elastin, look no further than lysine.
Lysine is important for protein synthesis and calcium absorption.
Hormones and enzymes are also boosted by lysine, and it’s an important contributor to your energy stores.
Methionine
If you’re hoping to detoxify, methionine can help.
Methionine is the essential amino acid that helps your body absorb zinc and selenium.
It’s vital for tissue growth and plays a key role in your metabolism.
Zinc and selenium deficiency have also been linked with a number of health issues, including:
- Depression
- Weakened hair
- Acne
- Autoimmune conditions
- Poor thyroid health
- And more
As a result, methionine is even more important if you’re dealing with any of the above or have a family history of them.
Phenylalanine
The neurotransmitters tyrosine, dopamine, epinephrine, and norepinephrine are all created with the amino acid phenylalanine.
The structure of proteins and enzymes get a big assist from this essential amino acid.
Phenylalanine even helps with the production of other amino acids.
Threonine
Structural proteins are formed largely of the amino acid threonine.
Examples of structural proteins are collagen and elastin, which help with the health of your connective tissues and skin.
Immune function is also partially regulated by threonine.
Tryptophan
Tryptophan is another essential amino acid that preempts a neurotransmitter, in this case serotonin.
Serotonin regulates your mood, appetite, and sleep patterns.
If you’re feeling drowsy, that’s often due to tryptophan.
Valine
Valine is the last of the three BCAAs, and it’s responsible for muscle growth and regeneration.
Energy production also relies on valine.
Valine is an essential amino acid to keep your eye on if you’re worried about fatigue and energy levels.
How To Make Sure You’re Getting Enough Essential Amino Acids
While your body is capable of making nonessential amino acids, you have to supplement the essential ones in your diet.
Great sources for essential amino acids include eggs, poultry, and meat; or soy based products like tofu or edamame if you eat a more plant based diet.
What you’re looking for is a “complete” source of protein.
Most people get all the essential amino acids needed from their every day diet.
However, there are supplements you can take if you are concerned that you are low on any of these vital building blocks.
Contact Edison Institute of Nutrition Today
Hoping to learn even more about the nine essential amino acids?
Maybe you’re looking to teach others and help them get the holistic nutrients they need to be their healthiest selves.
