What are amino acids?

Amino acids are the building blocks of proteins. Multiple amino acids linked together form peptides, and multiple peptides, polypeptides, form proteins, or otherwise called proteins. Hormones and neurotransmitters can also be made of amino acids. Each protein has a different sequence and quantity of certain amino acids.

From amino acids to protein

What amino acids are there?

Approximately 500 different amino acids occur naturally. The human body typically uses only 20 of them, which we call fundamental amino acids. Of these 20, we can synthesize 11 from other amino acids or reuse the amino acids we ingest through food. The other 9 amino acids must be obtained through food, and these are called essential amino acids.

Here is a list of fundamental amino acids

Name	3-Letter Symbol	1-Letter Symbol	Molecular Formula
Alanine	Ala	A	C₃H₇NO₂
Arginine**	Arg	R	C₆H₁₄N₄O₂
Asparagine	Asn	N	C₄H₈N₂O₃
Aspartic acid	Asp	D	C₄H₇NO₄
Cysteine**	Cys	C	C₃H₇NO₂S
Glutamic acid	Glu	E	C₅H₉NO₄
Glutamine	Gln	Q	C₅H₁₀N₂O₃
Glycine**	Gly	G	C₂H₅NO₂
Histidine*	His	H	C₆H₉N₃O₂
Hydroxyproline	Hyp	O	C₅H₉NO₃
Isoleucine*	Island	I	C₆H₁₃NO₂
Leucine*	Leu	L	C₆H₁₃NO₂
Lysine*	Lys	K	C₆H₁₄N₂O₂
Methionine*	Of	M	C₅H₁₁NO₂S
Phenylalanine*	Phe	F	C₉H₁₁NO₂
Proline	Pro	P	C₅H₉NO₂
Pyroglutamatic	Glp	U	C₅H₇NO₃
Serine	Ser	S	C₃H₇NO₃
Threonine*	Thr	T	C₄H₉NO₃
Tryptophan*	Trp	W	C₁₁H₁₂N₂O₂
Tyrosine**	Tyr	Y	C₉H₁₁NO₃
Valine*	Fall	V	C₅H₁₁NO₂

*Essential amino acid
**Semi-essential amino acid

What does a healthy body need?

A healthy body never has a deficiency of the amino acids it needs to function. Generally, people generally get enough non-essential amino acids. However, it's often the essential amino acids that a person is deficient in because they can't be synthesized from other amino acids if they're deficient.

Protein requirement per day

To meet our daily protein and amino acid needs, we should include some protein in every meal. An adult with a normal level of activity needs approximately 1 gram of net protein per kilogram of body weight per day. So, if someone weighs 75 kg, they should eat 75 grams of protein containing the right amino acids.

Some people need more protein

Top athletes, especially those who train for strength
People who perform heavy physical work
COPD patients
People with serious illnesses
People who are recovering/have had surgery
Pregnant women and breastfeeding women
Growing children
To lose weight

Not all proteins contain the correct proportions of amino acids

The body can best utilize a protein from food if it best matches the individual's amino acid profile. These are proteins whose structure and ratio of essential amino acids closely resemble those of the body's own proteins. The more amino acids present, the better. Therefore, essential amino acids must be ingested through food to ultimately synthesize all 20 amino acids our body needs.

The quality of a protein-rich food is indicated by the term "Biological Value" of the protein. Animal proteins generally have a higher Biological Value than vegetable proteins, because animal proteins are more similar to our own proteins in terms of structure and amino acids. Therefore, it's even more important for vegetarians to eat proteins (or combinations of proteins) that result in a high Biological Value!

Protein / Biological value

Whey isolate	140
Whey concentrate	120
Breast milk	100
Egg white	100
Egg (whole)	94
Cheese	84
Chicken	79
Turkey	79
Casein (milk protein)	77
Soy	74
Fish	70
Lean meat	69
(Cow's) milk	60
Unprocessed rice	59
Brown rice	57
White rice	56
Peanuts	55
Peas	55
Wheat	49
Soybeans	47
Flower	41
Corn	36
Brown beans	34
Potatoes	34

Foods you can combine

If different protein sources are eaten together, it's possible that amino acids that are deficient in one product are supplemented by the other. Some common combinations include:.

Product	Combine with
Grain products	Legumes, acidified dairy products, meat, fish, cheese or egg
Vegetables	Oats, rye, egg or sesame seeds
Potatoes	Egg, wheat or acidified dairy

It's therefore advisable to vary your diet to ensure you get the right amino acids. Keep in mind, however, that some foods score well on protein content, while others score less so. These days, it's easier and more beneficial for the body to buy a jar of essential amino acids and BCAAs and eat healthily. This way, you get the benefits without too many of the drawbacks of, for example, some animal products.

A little more about protein preparations

If you really want to be sure you're getting the right amino acids and in the right amounts, there are a few supplements like protein powders that are recommended.

Whey hydrolysate is a pre-digested milk protein with high absorbability and a high bioavailability of 140. For athletes and people with increased protein needs, this protein is ideal for obtaining the right amino acids in high quantities.

Pepto Pro is predigested casein protein that has been divided into peptides and these are even better absorbable, but the biological value is slightly lower than Whey.

Silverback Protein is a plant-based pea protein supplemented with extra essential amino acids so that it has the same good biological value as Whey, but plant-based and lactose-free.

Essential amino acid mix is a blend of amino acids to supplement the protein in your diet without actually adding any extra protein. This option is especially useful if you think you're eating enough protein but not the right amino acids. Some manufacturers also add glutamine and BCAAs to the essential amino acids, which we prefer. You can also add it yourself (through food).

Attention to these essential amino acids

Lysine, involved in concentration, calcium absorption, bone tissue growth, collagen formation and support of the immune system, especially if you are sensitive to viral infections such as cold sores, it is important to have more than enough lysine in your diet. .

Sources: fish, meat, eggs, dairy products such as cottage cheese, ricotta, yoghurt, avocado, nuts & seeds, legumes, shellfish, brewer's yeast, beans, wheat germ, legumes, bean sprouts.

Tryptophan, involved in resistance, stress management, good sleep, pain, constipation and depression.

Sources: eggs, bananas, milk, rice, cottage cheese, meat, oats, nuts, lentils, seeds, legumes.

Leucine, involved in muscle tissue growth/repair, wound and bone healing, sugar metabolism.

Sources: eggs, rye, lima beans, almonds, cashews, dairy, rice, chickpeas, beef, chicken, fish, shellfish, whole wheat, almonds, cashews, lentils, beans.

Valine, growth and repair of muscle tissue, functioning of the nervous system, addictions and in people with a constant feeling of hunger.

Sources: eggs, brown rice, cottage cheese, meat, lima beans, mushrooms, almonds, cashews, peanuts, sesame seeds, lentils, mushrooms, soybeans.

Isoleucine, involved in the construction and growth of muscle tissue and energy production at the cellular level.

Sources: eggs, meat, dairy, shellfish, beans, rye, almonds, cashews, chickpeas, sunflower seeds.

Methionine, involved in skin/hair/nail health, preventing fat deposits in the body, liver detoxification, histamine breakdown and as an antioxidant.

Sources: eggs, meat, sardines, eggs, oats, bean sprouts, sprouts, nuts, avocado, seeds, dairy products, fish, shellfish, wheat germ, oat flakes, nuts, sesame seeds, lentils, soybeans, avocado.

Threonine, involved in brain metabolism, digestion and the production of collagen and tooth enamel.

Sources: eggs, fish, meat, almonds, peanuts, beans, dairy products, meat, fish, shellfish, wheat germ, oat flakes, nuts, legumes.

Phenylalanine, certainly important for people with a lot of stress/pain/depression and overweight.

Sources: dairy products, meat, poultry, fish, shellfish, wheat germ, oat flakes, nuts, lentils, soybeans.

Histidine, especially in children who grow quickly or people with many fears.

Sources: egg whites, meat, poultry, wheat germ, peanuts, sesame seeds.

Not essential but often deficient

Glutamine, is not essential, but can certainly be essential for, for example, a leaky gut, addiction, or ammonia-smelling sweat. Glutamine deficiencies can lead to all kinds of allergies and intolerances, such as those to cow's milk, soy, tree nuts, and peanuts, as well as to deficiencies in GABA, our natural "tranquilizer.".

Sources of glutamine: liver, dairy products, cabbage, cottage cheese, ricotta, avocado, wheat germ, whey.

Arginine, is not essential but can be very essential for (wound) healing, high blood pressure, fertility problems, athletes or slow regeneration after exertion.

Sources: cheese, meat, poultry, eggs, fish, shellfish, nuts and seeds (especially walnuts, peanuts, pumpkin seeds, sesame/tahini, macadamia nuts, hazelnuts, and almonds), buckwheat, chocolate, peas, avocado, soy, garlic, ginseng.

Tyrosine, especially in cases of depression, liver, thyroid and/or adrenal gland disorders, very essential.

Sources: herring, avocado, meat, almonds, sesame seeds, chickpeas, pecans.

Specific amino acids against depression, compulsive behavior, addictions and inflammatory diseases

There are several forms of amino acids that have been proven highly effective against certain conditions. These specific forms of amino acids often have an extra atom (group) attached to the molecule so they can reach specific areas of the body more effectively. Below are the specific forms of amino acids that are particularly effective.

N-acetyl cysteine

N-acetyl cysteine It works against addiction, premature aging, inflammatory diseases, depression, obsessive-compulsive disorder (OCD), stress, and also increases fertility in men and women. N-acetyl cysteine can help combat:

Mucus in the airways and/or sinuses, respiratory diseases (respiratory infections, emphysema, chronic bronchitis, cystic fibrosis, asthma, sinusitis, hay fever, pulmonary fibrosis)
Chronic liver diseases
Aging
HIV/AIDS (improving glutathione status)
Immunosenescence in the elderly (aging of the immune system with reduced resistance and chronic low-grade inflammation)
Cardiovascular diseases
Sports (better endurance, faster recovery)
Addictions (smoking, gambling, cannabis, cocaine, methamphetamine, heroin)
OCD (obsessive-compulsive disorder)
Sjögren's disease (eye problems)
Sickle cell disease
Cancer (prevention)
Diabetes mellitus (improvement of glycemic control, prevention of complications including thrombosis)
Pancreatitis
Kidney diseases
PCOS (polycystic ovarian syndrome)
Endometriosis
Infection with Helicobacter pylori (causer of peptic ulcer, stomach cancer)
Arthritis
Crohn's disease
Autism
Depression, bipolar disorder (depressive phase)
Schizophrenia
Brain injury, spinal cord injury, stroke
Preventing noise-induced hearing loss

N-acetyl cysteine isn't found in our diet, but the body produces it from L-cysteine. In many cases of the conditions described above, insufficient N-acetyl cysteine is produced from L-cysteine, and supplementation is a solution.

The daily dose of N-acetyl cysteine (NAC) is 1000 mg, and the therapeutic dose is approximately 2000 mg. It is best taken on an empty stomach with water.

Caution with medication. N-acetyl cysteine (NAC) may increase the effects of antidepressants, nitroglycerin, and anticoagulants. Consult your doctor first if you are taking any medication.

Acetyl-L-carnitine

Acetyl-L-carnitine It works particularly well against depression and inflammatory diseases. Acetyl-L-carnitine (ALCAR) increases serotonin synthesis (low serotonin actually leads to depression) and improves the functioning of mitochondria, the energy factories in cells, thus preventing depression due to exhaustion. Acetyl-L-carnitine can help with the following conditions:

Aging (decreased endogenous carnitine synthesis)
Low carnitine intake with food (vegetarianism, veganism)
Chronic fatigue (including cancer, multiple sclerosis, celiac disease, old age, chronic fatigue syndrome, hepatitis C, beta-thalassemia)
Depression in the elderly
Age-related cognitive decline, dementia
Cardiovascular diseases (intermittent claudication, angina pectoris, myocardial infarction, congestive heart failure, myocarditis, premature ventricular contractions, cardiomyopathy, hypertension, stroke, Raynaud's disease)
Diabetes mellitus, obesity, metabolic syndrome
Neuropathy (diabetes, chemotherapy, HIV medication)
Age-related macular degeneration
Reduced fertility
Fibromyalgia
Cancer cachexia
Hyperthyroidism (not hypothyroidism!)
Sports (improving endurance)
COPD (to increase exercise capacity)
Hepatic encephalopathy, liver cirrhosis
Non-alcoholic fatty liver disease and steatohepatitis
Kidney failure/kidney dialysis
HIV infection

The recommended dosage is 1 to 3 grams per day and on an empty stomach, preferably not in the evening.

Caution with medication. Acetyl-L-carnitine (ALCAR) may increase the effects of antidepressants, nitroglycerin, and anticoagulants. Consult your doctor first if you are taking any medication.

Amino acids against depression, compulsive behavior, addictions and inflammatory diseases