The body metabolizes histidine into histamine, which is crucial for immunity, reproductive health, and digestion. The results of a study that recruited women with obesity and metabolic syndrome suggest that histidine supplements may lower BMI and insulin resistance.
Deficiency can cause anemia , and low blood levels appear to be more common among people with arthritis and kidney disease. Threonine is necessary for healthy skin and teeth, as it is a component in tooth enamel, collagen , and elastin.
It helps aid fat metabolism and may be beneficial for people with indigestion , anxiety, and mild depression. A study found that threonine deficiency in fish led to these animals having a lowered resistance to disease. Methionine and the nonessential amino acid cysteine play a role in the health and flexibility of skin and hair. Methionine also helps keep nails strong. It aids the proper absorption of selenium and zinc and the removal of heavy metals, such as lead and mercury.
Valine is essential for mental focus, muscle coordination, and emotional calm. People may use valine supplements for muscle growth, tissue repair, and energy. Deficiency may cause insomnia and reduced mental function. Isoleucine helps with wound healing, immunity, blood sugar regulation, and hormone production.
It is primarily present in muscle tissue and regulates energy levels. Older adults may be more prone to isoleucine deficiency than younger people. This deficiency may cause muscle wasting and shaking. Leucine helps regulate blood sugar levels and aids the growth and repair of muscle and bone. It is also necessary for wound healing and the production of growth hormone. Leucine deficiency can lead to skin rashes, hair loss , and fatigue. Phenylalanine helps the body use other amino acids as well as proteins and enzymes.
The body converts phenylalanine to tyrosine, which is necessary for specific brain functions. Phenylalanine deficiency, though rare, can lead to poor weight gain in infants. It may also cause eczema , fatigue, and memory problems in adults. Phenylalanine is often in the artificial sweetener aspartame, which manufacturers use to make diet sodas.
Large doses of aspartame can increase the levels of phenylalanine in the brain and may cause anxiety and jitteriness and affect sleep. People with a rare genetic disorder called phenylketonuria PKU are unable to metabolize phenylalanine. As a result, they should avoid consuming foods that contain high levels of this amino acid. Tryptophan is necessary for proper growth in infants and is a precursor of serotonin and melatonin. Serotonin is a neurotransmitter that regulates appetite, sleep, mood, and pain.
Melatonin also regulates sleep. Tryptophan is a sedative, and it is an ingredient in some sleep aids. Leucine is critical for protein synthesis and muscle repair. It has been argued that it is the most important amino acid to build muscle mass because it helps activate a signaling pathway that is responsible for stimulating protein synthesis. Read more about how spirulina is made here. Isoleucine is also found to help blood clot formation.
Estimating the daily requirements for amino acids is challenging, however the World Health Organization has created a list of the recommended daily intake of these essential amino acids. What are your sources of amino acids - supplements, or food?
Let us know in the comments below! Instead we look at the adequacy of the diet overall throughout the day. Nutrient digestion and absorption. Medical Physiology. Philadelphia, PA: Elsevier; chap Dietzen DJ. Amino acids, peptides, and proteins. In: Rifai N, ed. St Louis, MO: Elsevier; chap Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids.
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