A to Z of Amino Acids - Richard Beevers

What are they?

Amino acids are nature’s own building blocks. They form proteins and are therefore responsible for the building and repairing of cells, tissue and internal organs. There are twenty two different proteinogenic amino acids (amino acids found in proteins), fourteen of which our bodies can produce, or synthesise. These are known as non essential amino acids. The other eight amino acids, essential amino acids, must be obtained through the consumption of food.





Why do we need them?

As we have seen, amino acids group together to form proteins which are essential for the building of cells and tissue. There are three branched chain amino acids, which are essential for muscle growth and supplying the muscles with the energy they need to grow. Amino acids are also essential for healthy skin, hair and nails, and for keeping your immune system strong. Another function of amino acids is that they keep your metabolism in check as well as helping to maintain a healthy digestive system.

Deficient amounts of amino acids affect many aspects of not only your physical health, but also your mental health, including: your mood, memory and concentration levels. Significant deficiencies in amino acids have even been linked to depression! Amino acids don’t function individually but as part of a process and in that sense don’t operate in the same way as vitamins. It’s complicated. Put simply, your diet must include ALL the essential amino acids in order to remain physically and mentally on top of your game.


The breakdown

Although a combination of all of the amino acids is needed to be healthy, each individual amino acid has its own specific function. Let’s take a look at why we need each amino acid and what can happen if we don’t get enough of them.

The essential amino acids:

• Tryptophan – important for good brain function. It helps to reduce anxiety, aids sleep and relieves headaches.

• Lysine – great for bones. It helps in the absorption of calcium and also the formation of collagen which makes up bone cartilage. A deficiency can result in a deficiency in niacin (Vitamin B) and this can cause the disease pellagra.

• Methionine – crucial for good metabolism and normal growth. It also helps to reduce cholesterol and improve liver function. It also ensures healthy skin, hair and nails.

• Valine – one of the three branched chain amino acids needed for muscle metabolism, tissue repair, and for the maintenance of proper nitrogen balance in the body. It also supplies the muscles with a good energy supply.

• Leucine – another branched chain essential amino acid that stimulates muscle protein production. It is believed that it is the major fuel involved in anabolic (tissue building) reactions. Leucine is needed during times of recovery because it stimulates the production of blood sugar in the liver to aid in the healing process.

• Isoleucine – also a branched chain amino acid. As well as muscle development it is important for blood sugar regulation, haemoglobin development, and energy regulation. Deficiencies of isoleucine can result in dizziness, headaches and irritability.

• Threonine – important for antibody production and also for correct digestive tract function. Deficiencies are rare but can result in skin disorders and weakness.

• Phenylalanine – helps to relieve pain by producing something called norepinephrine which transmits signals between nerve cells and the brain. It also helps to maintain alertness and brain function. Again, deficiencies are rare but can include slowed growth, lethargy and liver damage.


The non essential amino acids

• Alanine – helps to produce energy and to regulate blood sugar levels. It is also needed for brain and central nervous system function.

• Arginine – aids in tissue repair, wound healing and cell regeneration. It helps to strengthen the immune system in fighting viruses and bacteria.

• Asparagine – essential for healthy brain and nervous system function. It works in the formation of neurotransmitters and brain receptors whilst also strengthening the immune system.

• Aspartic acid – important in expulsion of toxins like ammonia that can be harmful to the bodies’ central nervous system. It also helps to increase endurance by transforming carbohydrates into muscular energy.

• Cysteine – good for healthy hair growth. It also helps to protect against the damages that can be caused by alcohol and cigarettes.

• Cystine – an antioxidant that helps to fight against the aging process and keep skin looking healthy. It works to protect against radiation and pollution by fighting free radicals and carcinogens.

• Glutamine – helps to keep the brain working well by improving memory and concentration levels.

• Glutamic acid – also helps brain function and increases mental capacity. It also helps to maintain digestive tract health. It is thought that it can help to decrease cravings leading to weight loss.

• Glycine – important in slowing muscle degeneration by supplying additional creatine. Glucose and creatine are 2 essential substances in the production of energy and require glycine in their synthesis process.

• Histidine – required in the production of red and white blood cells. It also helps bone development, the immune system and maintenance of a health digestive tract.

• Hydroxyproline – necessary for the absorption of vitamin C. It is important for supple joints because it works to create healthy ligaments, tendons cartilage and bones.

• Proline – an important ingredient in the formation of tissues. It also essential for the general health and functioning of the bone and circulatory systems.

• Tyrosine – crucial for the nervous system and overall healthy brain function. It helps memory, alertness and hormone release. It is important in the treatment of insomnia, anxiety and depression. It also helps the thyroid gland to function correctly.

• Serine – works to keep the immune system strong, the nervous system functioning and plays a key role in the production of cell energy.


Where can I find them?

Diets rich in animal based foods, i.e. meat, chicken and eggs, should include all the essential amino acids, (whole proteins) which the human body needs. Cooking these foods, however, can damage or destroy some of the proteins. Unfortunately though, cooking is pretty important in the preparation of meat, chicken and eggs in order to kill bacteria such as salmonella, and this is therefore a difficult problem to escape. However, although some of the protein is lost during the cooking process, by ensuring that the food is not burnt or over cooked will mean that many of the valuable proteins remain.



There are vegetarian foods which also include essential amino acids. Foods such as nuts, seeds, grains and beans can be eaten as alternatives to meat and eggs. By combining these foods and eating them on a daily basis, all of the essential amino acids should be consumed. Vegetables themselves include some essential amino acids, and eaten raw include an even higher concentration.



Richard Beevers is currently studying for an MA in history at the University of Manchester. He has trained for and competed in 10k runs and tough guy challenges. This year he is preparing to compete in sprint triathlons as well as a half marathon. Although he favours endurance events he regularly utilises strength training in his programmes.

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