What are essential amino acids?

“Each car is an amino acid, yet the whole train is the protein.”

Here’s a primer onhow to up your protein intake each day.

Stephanie Eckelkamp

Summary

What are non-essential amino acids?

This means you don’t need to obtain them from the foods in your diet.

This means it may be particularly beneficial for you to seek certain ones depending on your individual needs.

Lauren Torrisi-Gorra, M.S., RD

Histidine has antioxidant and anti-inflammatory properties and has been studied for its protective effects inchronic disease6.

It helps regulate blood sugar and energy levels by increasing the body’s ability toutilize glucose8during exercise.

(Here’show to tell if you have healthy blood sugar.)

Lysine

The essential amino acidlysinehelpsproduce various hormones, enzymes, and antibodies.

Expertssuggestthat lysine, along withvitamin Cand the amino acid proline, are essential for the formation of healthy collagen.

Food sources of lysine:

Learn more about foods high in lysine here.

Methionine

The essential amino acidmethionineis a sulfur-containing compound.

The sulfur provided by methionine plays apowerful antioxidant role13in the body, protecting cells from free radical damage.

Research15has shown that methionine also plays a role in helping to maintain healthy liver function.

Too much methionine, however, may lead to atherosclerosis, or fatty deposits in the arteries.

(Here arenine signs you need a detox.)

It has also been studied for itspotential antidepressant properties17, although more research is needed.

Threonine is important for maintaining ahealthy gut and digestive tractas well.

Additionally, threonine is important for fat metabolism and helpsprevent fat buildup in the liver22.

Ananimal study24found that supplemental valine contributed to the reduction of fatigue during exercise.

Food sources of valine:

How many do I need?

If you’re at all into fitness, you’ve probably heard of branched-chain amino acids, or BCAAs.

These are the three essential amino acidsleucine, isoleucine, and valinethat seem to be extra important formaintaining muscle.

Research shows27that they activate key enzymes that promote muscle growth.

The “branched chain” refers to their chemical structure.

Yet, BCAAs may serve other purposes, too.

Frequently Asked Questions

When should I take amino acids?

How many amino acids should I take?

Each of the essential amino acids provides a range of benefitsfrom reduced stress to muscular repair to gut maintenance.