Table of ContentsView AllTable of ContentsImportanceFoodsMeal PlanningSupplementing
Table of ContentsView All
View All
Table of Contents
Importance
Foods
Meal Planning
Supplementing
Sometimes known as the building blocks of organic matter, amino acids are organic compounds that come together to create proteins.
After consuming and digestingproteins, your body breaks them down into amino acids. Amino acids serve many important purposes. This includes providing energy to boosting the immune response, aiding tissue growth and repair, and helping with muscle function and development.
This article will go over why amino acids are important in diet, as well as a list of essential and nonessential amino acids and their food sources.
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Why Amino Acids Are Important in Our Diet
After proteins have been broken down through the digestive system, our bodies use them to perform several essential functions.
Benefits of amino acids include:
Muscle Function and Repair
Amino acids help with various aspects of muscle function, repair, and development. Studies suggest that people who consume amino acids, whether from protein-rich food sources or supplements, may experience benefits in various aspects of exercise performance andpostexercise recovery. These include:
Better Skin and Hair Health
Amino acids build several proteins that are key to skin and hair health, including elastin,keratin, andcollagen. A diet rich in amino acids provides many potential benefits for your skin and hair, including:
Boosted Immune System
Research indicates that essential amino acids may help to prevent infections and boost your body’s natural immune response. People with amino acid deficiencies show many signs of a weakened immune system, including increasedoxidative stress, signs of premature aging, and more frequent infectious diseases.
Lower Levels of Depression and Anxiety
Low dietary intake of essential amino acids is associated with a number of mood-related problems, from irritability and mood swings to sadness and higher stress levels. It’s also linked to mental health disorders, including depression andanxiety.
Increased Fertility
Amino acids appear to play a significant role in many aspects of sexual health and fertility. Studies indicate that amino acid deficiencies are associated with lower sperm counts, lower libido (sex drive), and reducedfertility, as well as miscarriage and premature labor.
Amino Acid Foods
Remember that you can only get essential amino acids from food, while your body can produce nonessential amino acids on its own.Let’s go over a few examples of foods rich in both essential and nonessential amino acids.
Essential Amino Acids
Some of the best food sources of each of the nine essential amino acids are:
Nonessential Amino Acids
The 11 nonessential amino acids include:
Your body can use essential amino acids to make non-essential amino acids if needed, so it’s not as important to get nonessential amino acids from your diet. Still, you can get nonessential amino acids from many of the same food sources, such as:
Amino Acid Meal-Planning Ideas
A high-protein diet is essential to getting enough essential amino acids. Incorporate multiple protein sources into your meals every day to ensure that you’re consuming all the micronutrients and macronutrients you need.
If you eat a plant-based diet, you can focus on vegetarian orvegan protein sourceslike nuts, beans, eggs, lentils, and/or soy. Also, remember to opt for lean meats, fish, and other seafood if you have a history of heart disease or simply want to protect your heart health.
Verdict on Supplementing With Amino Acids
Many people wonder if they can replace dietary intake of amino acids (especially essential amino acids) with dietary supplements or further enhance their athletic performance with amino acid supplementation. However, research on the efficacy of amino acid supplements is limited.
For example, some studies suggest that supplements ofbranched-chain amino acids(BCAAs)—valine, isoleucine, and leucine—increase muscle strength and mass and delay the effects of fatigue after intense exercise or training sessions. However, other research indicates that BCAA supplements aren’t effective in improving exercise performance or recovery.
Summary
Amino acids are organic molecules that form proteins when combined. They play an important role in many crucial bodily functions, such as muscle performance and development, growth, immune response, fertility, and mood.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Amino acids. Last updated January 19, 2023.Hou Y, Wu G.Nutritionally essential amino acids.Adv Nutr. 2018;9(6):849-851. doi:10.1093/advances/nmy054Arroyo-Cerezo A, Cerrillo I, Ortega Á, Fernández-Pachón MS.Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions.J Sports Med Phys Fitness. 2021;61(11):1478-1489. doi:10.23736/S0022-4707.21.11843-2Solano F.Metabolism and functions of amino acids in the skin.Adv Exp Med Biol. 2020;1265:187-199. doi:10.1007/978-3-030-45328-2_11Holeček M.Histidine in health and disease: Metabolism, physiological importance, and use as a supplement.Nutrients. 2020;12(3):848. doi:10.3390/nu12030848Górska-Warsewicz H, Laskowski W, Kulykovets O, et al.Food products as sources of protein and amino acids - The case of Poland.Nutrients. 2018;10(12):1977. doi:10.3390/nu10121977Vuvor F, Mohammed H, Ndanu T, Harrison O.Effect of lysine supplementation on hypertensive men and women in selected peri-urban community in Ghana.BMC Nutr. 2017;3:67. doi:10.1186/s40795-017-0187-6Rondanelli M, Nichetti M, Peroni G, et al.Where to find leucine in food and how to feed elderly with sarcopenia in order to counteract loss of muscle mass: Practical advice.Front Nutr.2021;7:622391. doi:10.3389/fnut.2020.622391Nuru M, Muradashvili N, Kalani A, Lominadze D, Tyagi N.High methionine, low folate and low vitamin B6/B12 (HM-LF-LV) diet causes neurodegeneration and subsequent short-term memory loss.Metab Brain Dis. 2018;33(6):1923-1934. doi:10.1007/s11011-018-0298-zMedlinePlus.Tryptophan. Last updated February 4, 2022.Liu C, Sun Y, Yang L, et al.The hypolipidemic and antioxidant activity of wheat germ and wheat germ protein in high-fat diet-induced rats.Molecules. 2022;27(7):2260. doi:10.3390/molecules27072260Araújo ACMF, Araújo WMC, Marquez UML, Akutsu R, Nakano EY.Table of phenylalanine content of foods: Comparative analysis of data compiled in food composition tables.JIMD Rep. 2017;34:87-96. doi:10.1007/8904_2016_12National Institute on Aging.Healthy eating as you age: Know your food groups. Last updated February 25, 2022.National Institutes of Health - Office of Dietary Supplements.Dietary supplements for exercise and athletic performance. Last updated April 1, 2024.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Amino acids. Last updated January 19, 2023.Hou Y, Wu G.Nutritionally essential amino acids.Adv Nutr. 2018;9(6):849-851. doi:10.1093/advances/nmy054Arroyo-Cerezo A, Cerrillo I, Ortega Á, Fernández-Pachón MS.Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions.J Sports Med Phys Fitness. 2021;61(11):1478-1489. doi:10.23736/S0022-4707.21.11843-2Solano F.Metabolism and functions of amino acids in the skin.Adv Exp Med Biol. 2020;1265:187-199. doi:10.1007/978-3-030-45328-2_11Holeček M.Histidine in health and disease: Metabolism, physiological importance, and use as a supplement.Nutrients. 2020;12(3):848. doi:10.3390/nu12030848Górska-Warsewicz H, Laskowski W, Kulykovets O, et al.Food products as sources of protein and amino acids - The case of Poland.Nutrients. 2018;10(12):1977. doi:10.3390/nu10121977Vuvor F, Mohammed H, Ndanu T, Harrison O.Effect of lysine supplementation on hypertensive men and women in selected peri-urban community in Ghana.BMC Nutr. 2017;3:67. doi:10.1186/s40795-017-0187-6Rondanelli M, Nichetti M, Peroni G, et al.Where to find leucine in food and how to feed elderly with sarcopenia in order to counteract loss of muscle mass: Practical advice.Front Nutr.2021;7:622391. doi:10.3389/fnut.2020.622391Nuru M, Muradashvili N, Kalani A, Lominadze D, Tyagi N.High methionine, low folate and low vitamin B6/B12 (HM-LF-LV) diet causes neurodegeneration and subsequent short-term memory loss.Metab Brain Dis. 2018;33(6):1923-1934. doi:10.1007/s11011-018-0298-zMedlinePlus.Tryptophan. Last updated February 4, 2022.Liu C, Sun Y, Yang L, et al.The hypolipidemic and antioxidant activity of wheat germ and wheat germ protein in high-fat diet-induced rats.Molecules. 2022;27(7):2260. doi:10.3390/molecules27072260Araújo ACMF, Araújo WMC, Marquez UML, Akutsu R, Nakano EY.Table of phenylalanine content of foods: Comparative analysis of data compiled in food composition tables.JIMD Rep. 2017;34:87-96. doi:10.1007/8904_2016_12National Institute on Aging.Healthy eating as you age: Know your food groups. Last updated February 25, 2022.National Institutes of Health - Office of Dietary Supplements.Dietary supplements for exercise and athletic performance. Last updated April 1, 2024.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
MedlinePlus.Amino acids. Last updated January 19, 2023.Hou Y, Wu G.Nutritionally essential amino acids.Adv Nutr. 2018;9(6):849-851. doi:10.1093/advances/nmy054Arroyo-Cerezo A, Cerrillo I, Ortega Á, Fernández-Pachón MS.Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions.J Sports Med Phys Fitness. 2021;61(11):1478-1489. doi:10.23736/S0022-4707.21.11843-2Solano F.Metabolism and functions of amino acids in the skin.Adv Exp Med Biol. 2020;1265:187-199. doi:10.1007/978-3-030-45328-2_11Holeček M.Histidine in health and disease: Metabolism, physiological importance, and use as a supplement.Nutrients. 2020;12(3):848. doi:10.3390/nu12030848Górska-Warsewicz H, Laskowski W, Kulykovets O, et al.Food products as sources of protein and amino acids - The case of Poland.Nutrients. 2018;10(12):1977. doi:10.3390/nu10121977Vuvor F, Mohammed H, Ndanu T, Harrison O.Effect of lysine supplementation on hypertensive men and women in selected peri-urban community in Ghana.BMC Nutr. 2017;3:67. doi:10.1186/s40795-017-0187-6Rondanelli M, Nichetti M, Peroni G, et al.Where to find leucine in food and how to feed elderly with sarcopenia in order to counteract loss of muscle mass: Practical advice.Front Nutr.2021;7:622391. doi:10.3389/fnut.2020.622391Nuru M, Muradashvili N, Kalani A, Lominadze D, Tyagi N.High methionine, low folate and low vitamin B6/B12 (HM-LF-LV) diet causes neurodegeneration and subsequent short-term memory loss.Metab Brain Dis. 2018;33(6):1923-1934. doi:10.1007/s11011-018-0298-zMedlinePlus.Tryptophan. Last updated February 4, 2022.Liu C, Sun Y, Yang L, et al.The hypolipidemic and antioxidant activity of wheat germ and wheat germ protein in high-fat diet-induced rats.Molecules. 2022;27(7):2260. doi:10.3390/molecules27072260Araújo ACMF, Araújo WMC, Marquez UML, Akutsu R, Nakano EY.Table of phenylalanine content of foods: Comparative analysis of data compiled in food composition tables.JIMD Rep. 2017;34:87-96. doi:10.1007/8904_2016_12National Institute on Aging.Healthy eating as you age: Know your food groups. Last updated February 25, 2022.National Institutes of Health - Office of Dietary Supplements.Dietary supplements for exercise and athletic performance. Last updated April 1, 2024.
MedlinePlus.Amino acids. Last updated January 19, 2023.
Hou Y, Wu G.Nutritionally essential amino acids.Adv Nutr. 2018;9(6):849-851. doi:10.1093/advances/nmy054
Arroyo-Cerezo A, Cerrillo I, Ortega Á, Fernández-Pachón MS.Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions.J Sports Med Phys Fitness. 2021;61(11):1478-1489. doi:10.23736/S0022-4707.21.11843-2
Solano F.Metabolism and functions of amino acids in the skin.Adv Exp Med Biol. 2020;1265:187-199. doi:10.1007/978-3-030-45328-2_11
Holeček M.Histidine in health and disease: Metabolism, physiological importance, and use as a supplement.Nutrients. 2020;12(3):848. doi:10.3390/nu12030848
Górska-Warsewicz H, Laskowski W, Kulykovets O, et al.Food products as sources of protein and amino acids - The case of Poland.Nutrients. 2018;10(12):1977. doi:10.3390/nu10121977
Vuvor F, Mohammed H, Ndanu T, Harrison O.Effect of lysine supplementation on hypertensive men and women in selected peri-urban community in Ghana.BMC Nutr. 2017;3:67. doi:10.1186/s40795-017-0187-6
Rondanelli M, Nichetti M, Peroni G, et al.Where to find leucine in food and how to feed elderly with sarcopenia in order to counteract loss of muscle mass: Practical advice.Front Nutr.2021;7:622391. doi:10.3389/fnut.2020.622391
Nuru M, Muradashvili N, Kalani A, Lominadze D, Tyagi N.High methionine, low folate and low vitamin B6/B12 (HM-LF-LV) diet causes neurodegeneration and subsequent short-term memory loss.Metab Brain Dis. 2018;33(6):1923-1934. doi:10.1007/s11011-018-0298-z
MedlinePlus.Tryptophan. Last updated February 4, 2022.
Liu C, Sun Y, Yang L, et al.The hypolipidemic and antioxidant activity of wheat germ and wheat germ protein in high-fat diet-induced rats.Molecules. 2022;27(7):2260. doi:10.3390/molecules27072260
Araújo ACMF, Araújo WMC, Marquez UML, Akutsu R, Nakano EY.Table of phenylalanine content of foods: Comparative analysis of data compiled in food composition tables.JIMD Rep. 2017;34:87-96. doi:10.1007/8904_2016_12
National Institute on Aging.Healthy eating as you age: Know your food groups. Last updated February 25, 2022.
National Institutes of Health - Office of Dietary Supplements.Dietary supplements for exercise and athletic performance. Last updated April 1, 2024.
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