Amino Acids: What Are They and What Do They Do?

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From the food we eat to the muscles we flex, amino acids are essential for various bodily functions. These tiny molecular structures play a crucial role in maintaining our physical and mental well-being, making them a fundamental aspect of human life.

But what exactly are amino acids, and why are they so important? In this article, we'll explore the different types of amino acids and their functions, as well as how they contribute to our overall health and daily activities. 

What Are Amino Acids?

Experts refer to amino acids as the building blocks of life. More accurately, they're the monomers (compounds) that make up proteins. This means that they're essential to our overall health and our lives.

Amino acids occur naturally in the body. However, you can also take in more amino acids by ingesting them through nutritious foods (dietary amino acids) and/or amino acid supplements.

Once our body breaks down proteins in our foods, the amino acids are left. Remember, they make up proteins. So, when a dietary protein is broken down, it splits into a bunch of smaller amino acids.

What Amino Acids Do?

Amino acids do a lot in the human body. They construct enzymes that help chemical reactions in the body occur faster. They compose hormones throughout the body. They even build neurotransmitters in our brains.

One of the most demanding jobs that an amino acid has is related to your metabolism. Amino acids progress and run the metabolic pathways that take place all over your body.

Let’s take a closer look at these functions: 

Enzyme Production

One of the main jobs of amino acids is to construct enzymes, which serve as catalysts in our bodies. Enzymes are essential for speeding up chemical reactions and maintaining a balanced metabolism. They play a vital role in the digestion of food, absorption of nutrients, and elimination of waste.

Protein Synthesis

As mentioned earlier, amino acids are the building blocks of proteins. When we consume protein-rich foods, our bodies break them down into amino acids, which are then used to create new proteins. Muscle growth and recovery, in particular, rely heavily on amino acids.

Muscle growth is crucial for maintaining overall strength and physical performance. Amino acids, specifically the branched-chain amino acids (BCAAs), are essential for muscle growth as they stimulate protein synthesis and prevent muscle breakdown.

In addition to muscle growth, amino acids also play a key role in tissue repair. During intense physical activity or injury, our muscles may experience microscopic tears that need to be repaired. Amino acids help with this repair process by providing the necessary building blocks for new muscle tissue.

Energy Production

Amino acids also play a role in energy production within our bodies. When we consume protein-rich foods, the body breaks down amino acids to produce glucose, which is then used as a source of energy. This process is especially important during times of fasting or when carbohydrates are limited.

However, some amino acids go through different metabolic pathways and may be used for alternative energy sources, such as non-essential fatty acids or ketones.

Metabolism Support

Amino acids are the backbone of our metabolism. They drive and regulate metabolic pathways that keep our bodies functioning properly. They help break down food into energy, repair tissues, and provide an extra source of energy when needed.

Hormone Regulation

Amino acids also make up hormones that act as messengers in our bodies. Hormones help regulate various bodily functions, including metabolism, growth, and reproduction. For example, the thyroid gland produces hormones made from the amino acid tyrosine that control our heart rate and affect our energy levels.

Certain amino acids act as precursors to hormones that regulate various bodily functions. For example, tryptophan is the precursor for serotonin, a neurotransmitter that plays a role in mood regulation and sleep. Another amino acid, tyrosine, is a precursor for dopamine and adrenaline, which help regulate our stress response.

Neurotransmitters Production

In our brains, amino acids are used to create neurotransmitters. These chemical messengers facilitate communication between nerve cells and are essential for proper brain function. Neurotransmitters play a crucial role in mood regulation, memory, and learning.

Collagen Production

Collagen is the most abundant protein in our bodies and is responsible for maintaining the structure and elasticity of our skin, bones, tendons, and ligaments. Amino acids, specifically glycine and proline, are essential for collagen production, making them crucial for maintaining healthy and youthful-looking skin.

Other Functions

Apart from the above, amino acids also play a role in various other bodily functions such as immune system support, and maintaining proper pH balance. Their multifaceted nature highlights their importance in overall health and well-being.

What Are Essential Amino Acids?

Out of the 20 amino acids, our bodies can produce only 11. The remaining nine are called essential amino acids that we must get from our diet. These nine essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These amino acids are crucial for various bodily functions and for maintaining overall health.

What Are Nonessential Amino Acids?

Although our bodies can produce nonessential amino acids, they still play a vital role in maintaining optimal health. Nonessential amino acids such as alanine, asparagine, and glutamine also have important functions in our bodies. They are involved in the production of hormones, neurotransmitters, and immune system function.

What Are Conditional Amino Acids?

Lastly, a conditional amino acid (also known as a limiting amino acid) is not necessary for everyday functioning but becomes essential during times of stress or illness. These include arginine, cysteine, glutamine, glycine, proline, serine, and tyrosine. They help support our immune system and promote tissue repair during physical or emotional stress.

Amino Acids in Food

Amino acids don't have to be packed into every meal that you eat. However, it is important to get healthy amounts of amino acids throughout the day to make sure that your body is getting what it needs.

Both animal-based and plant-based foods have amino acids in them. Here are some popular examples of amino acid sources:

• Meat
• Milk
• Fish
• Eggs
• Soy
• Beans
• Nuts
• Grains

Amino Acids and Immune Function

The immune system uses amino acids to make "antibodies" to help your body fight off viruses and infections. The antibody molecule is made up of different lengths of amino acid chains that fold into three-dimensional structures that give them their unique properties. 

Your immune system needs a 'library' of different antibodies in its memory to make specific antibodies to attack infectious agents. These cells are called memory cells because when they come into contact with the same invading organism later on, they immediately recognize the invader and mobilize to attack it. 

Ensuring Adequate Amino Acid Intake

A balanced diet is the best way to ensure you are getting enough amino acids. Foods rich in protein, such as meat, fish, eggs, and dairy products contain all essential amino acids. Plant-based sources of protein like legumes, nuts, seeds, and whole grains can also provide a variety of nonessential and essential amino acids.

However, some people may need to supplement their diet with additional amino acids. This includes athletes who have increased protein needs for muscle repair and growth, individuals on restrictive diets, and those with certain medical conditions that affect the absorption of nutrients.

It's important to consult a healthcare professional before starting any supplements and to get regular blood tests to determine if you have any deficiencies.

Is It Good To Take Amino Acids? 

GOOD IDEA drinks contain five essential amino acids, including 3 BCAAs. This blend is scientifically designed to improve blood sugar balance after a meal and has been tested in over 10 research studies. The studies have been used to show an average 25% reduction in post meal blood sugar. 

Drinking ⅓ of a can of GOOD IDEA before your meal and finishing the can with your food results in a quicker uptake of energy from the bloodstream to the cells and a more stable blood sugar level. As we know, when blood sugar is stable, we are able to reduce the extreme highs and lows in blood sugar that zap our energy.

Some additional benefits of the amino acids included in GOOD IDEA are:

L-Leucine is an essential amino acid for protein synthesis. Leucine can also regulate several cellular processes, such as protein synthesis, tissue regeneration, and metabolism.

L-Threonine is an amino acid that is used in the biosynthesis of proteins. Our bodies cannot create threonine itself, it must be obtained from the diet.

L-Lysine is an amino acid that is used in the biosynthesis of proteins. Lysine may help slow or stop the growth of viruses. Dietary supplementation with an essential amino acid l-lysine has been shown to reduce chronic anxiety in humans with low dietary intake of l-lysine. 

L-Isoleucine is an amino acid that has a role in the detoxification of nitrogenous waste like ammonia, which is then excreted from the body by the kidneys. Isoleucine is also essential for the production and formation of hemoglobin and the production of red blood cells. It can increase glucose uptake into a muscle cell and is seen as a glucose uptake mediator (into a cell) and breakdown (into energy) and may serve a role as a hypoglycemic.

L-alanine is an amino acid that is used in the biosynthesis of proteins. Our bodies cannot create Valine itself, it must be obtained from the diet.

Final Thoughts

It doesn’t matter if you are a workout enthusiast or just getting started on your fitness journey, amino acids support your body’s ability to recover faster, break down food more efficiently, and help your body carry out daily activities. 

As always, if you are considering amino acid supplementation, consult your doctor to ensure there are no potential interactions, especially if you take other medications. Read more about the science of GOOD IDEA and how you can harness your natural energy.