Amino Acids, Essential and Non-Essential
Amino Acids are essential for forming proteins that help run your body effectively. They are split into essential amino acids, and non-essential amino acids. Many supplements contain amino acids, for example SYNTHA-6 protein powder contains glutamine. This is to help assist your body build muscle, and can be found in small amounts in eggs. This is just one example of an amino acid, here is a list of many more;
Essential Amino Acids
Histidine
Type
Essential Amino Acid
Functions
Growth, tissue repair, histamine development
Deficiencies
None known
Toxicity
Stress, possible anxiety disorders
Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
8-10 mg/kg/day - Adults, 18yrs and older
Food Sources
Pork, poultry, rice, wheat, cheese
Isoleucine
Type
Essential Amino Acid, Branched Chain Amino Acid (BCAA)
Functions
Blood-sugar regulation, muscle development and repair, hemoglobin development, energy regulation
Deficiencies
Possible dizziness, headaches, fatigue, depression, confusion, irritability
Toxicity
Elevated urination
Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
31 mg/kg/day - Preschool, 2-5 yrs
28 mg/kg/day - Schoolchildren, 10-12 yrs
10 mg/kg/day - Adults, 18yrs and older
Food Sources
Eggs, fish, lentils, poultry, beef, seeds, soy, wheat, almonds, dairy
Leucine
Type
Essential Amino Acid, Branched Chain Amino Acid (BCAA)
Functions
Blood-sugar regulation, growth and repair of muscle tissue, hormone production, wound healing, energy regulation
Deficiencies
Possible dizziness, headaches, fatigue, depression, confusion, irritability, hypoglycemia in infants
Toxicity
Hypoglycemia, possible pellagra
Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
73 mg/kg/day - Preschool, 2-5 yrs
44 mg/kg/day - Schoolchildren, 10-12 yrs
14 mg/kg/day - Adults, 18yrs and older
Food Sources
Eggs, fish, lentils, poultry, beef, seeds, soy, wheat, almonds, dairy, beans, brown rice
Lysine
Type
Essential Amino Acid
Functions
Promotes calcium absorption, growth and repair of muscle tissue, lowers serum triglycerides, development and regulation of: collagen, antibodies, hormones and enzymes.
Deficiencies
Rare. Possible stunted growth, anemia, hair loss, decreased appetite, weight loss, decreased energy, irritability.
Toxicity
Unknown.
Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
64 mg/kg/day - Preschool, 2-5 yrs
44 mg/kg/day - Schoolchildren, 10-12 yrs
12 mg/kg/day - Adults, 18yrs and older
Food Sources
Fish, eggs, dairy, lima beans, beef, soy, yeast, potatoes
Methionine
Type
Essential Amino Acid
Functions
May prevent arterial fat build-up, promotes collagen synthesis, may act as antioxidant
Deficiencies
Rare. Slowed growth, liver damage, weakness, edema, skin lesions
Toxicity
Unknown.
Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
27 mg/kg/day - Preschool, 2-5 yrs
22 mg/kg/day - Schoolchildren, 10-12 yrs
13 mg/kg/day - Adults, 18yrs and older
Food Sources
Fish, eggs, dairy, beans, beef, garlic, onion, lentils, soybeans
Phenylalanine
Type
Essential Amino Acid
Functions
Increases blood levels of norepinephrine, epinephrine and dopamine, neurotransmitter function
Deficiencies
Rare. Slowed growth, lethargy, liver damage, weakness, edema, skin lesions
Toxicity
Rare. Decreased/increased blood pressure, headaches
Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
69 mg/kg/day - Preschool, 2-5 yrs
22 mg/kg/day - Schoolchildren, 10-12 yrs
14 mg/kg/day - Adults, 18yrs and older
Food Sources
Dairy, almonds, avocados, lima beans, peanuts, seeds
Threonine
Type
Essential Amino Acid
Functions
Antibody production, can be converted to glycine and serine
Deficiencies
Rare. Skin disorders, weakness.
Toxicity
None known
Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
37 mg/kg/day - Preschool, 2-5 yrs
28 mg/kg/day - Schoolchildren, 10-12 yrs
7 mg/kg/day - Adults, 18yrs and older
Food Sources
Dairy, beef, poultry, eggs, beans, nuts, seeds
Tryptophan
Type
Essential Amino Acid
Functions
Precursor for serotonin (which aids sleep and anxiety), niacin production
Deficiencies
Rare. Stunted growth.
Toxicity
Possible eosinophilia-myalgia syndrome (potentially fatal)
Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
Tryptophan supplementation has been determined unsafe and is illegal in the United States
12.5 mg/kg/day - Preschool, 2-5 yrs
3.3 mg/kg/day - Schoolchildren, 10-12 yrs
3.5 mg/kg/day - Adults, 18yrs and older
Food Sources
Dairy, beef, poultry, barley, brown rice, fish, soybeans, peanuts
Valine
Type
Essential Amino Acid, Branched Chain Amino Acid (BCAA)
Functions
Growth and repair of muscle tissue, energy regulation
Deficiencies
None known
Toxicity
Possible hallucinations
Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
38 mg/kg/day - Preschool, 2-5 yrs
25 mg/kg/day - Schoolchildren, 10-12 yrs
10 mg/kg/day - Adults, 18yrs and older
Food Sources
Eggs, mushrooms, nuts, poultry, beef, soy, grain, dairy
Non-Essential Amino Acids
Alanine
Type
Non-Essential Amino Acid
Functions
Glucose metabolism
Deficiencies
None known
Toxicity
None known
Food Sources
Dairy, beef, poultry, wheat, yogurt, avocado
Arginine
Type
Non-Essential Amino Acid
Functions
Stimulates growth hormone, stimulates immune system, used to treat liver disorders, promotes muscle growth, wound healing, increases fat metabolism
Deficiencies
Rare. Impaired insulin production, possible hair loss.
Toxicity
Rare. Weakness, diarrhea, nausea, may increase the activity of some viruses.
Food Sources
Whole-wheat, nuts, seeds, peanuts, brown rice, popcorn, soy, raisins, chocolate, carob
Asparagine
Type
Non-Essential Amino Acid
Functions
Central nervous system functions, amino acid conversion
Deficiencies
None known.
Toxicity
None known.
Food Sources
Dairy, beef, poultry, eggs
Asp artic Acid
Type
Non-Essential Amino Acid
Functions
Energy metabolism, excitatory neurotransmitter, involved in RNA, DNA, immunoglobulin and antibody synthesis
Deficiencies
Possible fatigue and depression.
Toxicity
None known.
Food Sources
Dairy, beef, poultry, sprouting seeds
Cysteine
Type
Non-Essential Amino Acid
Functions
Acts as an antioxidant, involved in collagen synthesis
Deficiencies
None known.
Toxicity
None known.
Food Sources
Poultry, wheat, broccoli, brussel sprouts, eggs, garlic, onions, red peppers
Glutamic Acid
Type
Non-Essential Amino Acid
Functions
Acts as an excitatory neurotransmitter, transports potassium to the brain, potential treatment for neurological conditions: muscular dystrophy, epilepsy, Parkinson's, and mental retardation.
Deficiencies
None known.
Toxicity
Possible headaches, neurological problems.
Food Sources
Found abundantly in food.
Glutamine
Type
Non-Essential Amino Acid
Functions
Aids in digestion, involved in muscle growth and repair (used sometimes for AIDS patients), involved in mental function as an energy source, involved in acid-base balance.
Deficiencies
None known.
Toxicity
Possible decrease of growth hormone, possibly interferes with acid-base balance in the body.
Food Sources
Raw parsley and spinach. Found abundantly in food.
Glycine
Type
Non-Essential Amino Acid
Functions
Acts as an inhibitory neurotransmitter, aids in glycogen storage, possibly decreases muscle wasting.
Deficiencies
None known.
Toxicity
Possible fatique.
Food Sources
Glycine is produced in the body.
Proline
Type
Non-Essential Amino Acid
Functions
Involved in collagen synthesis and wound healing.
Deficiencies
None known.
Toxicity
None known.
Food Sources
Dairy, eggs, beef, poultry, wheat.
Serine
Type
Non-Essential Amino Acid
Functions
Involved in fat metabolism, involved in muscle growth, used in skin care products as a moisturizer
Deficiencies
None known.
Toxicity
None known. (possible depressed immune system)
Food Sources
Dairy, beef, poultry, wheat gluten, peanuts, soy.
Tyrosine
Type
Non-Essential Amino Acid
Functions
Induces short-term adrenaline hormones, may regulate mood, may improve memory and alertness, may treat chronic fatigue, appetite suppression.
Deficiencies
Stunted growth, apathy, edema, weakness, liver damage, loss of muscle, skin lesions, hypothyroidism.
Toxicity
None known. Interacts with depression medication.
Food Sources
Almonds, avocados, bananas, beef, dairy, eggs, fish, lima beans, pumpkin seeds, sesame seeds, soy.
Links for Reference
If you are looking for a greater understanding of Amino Acids, try reading this article here.