Amino acids are often referred to as the “building blocks of life,” and for good reason. These small molecules come together to form proteins, which are essential for nearly every function in our bodies. From building muscles to creating neurotransmitters that regulate our mood, and supporting hormone production, amino acids play a crucial role in our overall health.

There are 20 amino acids that our bodies use to create proteins, but they are not all the same. They are divided into two main categories:

Essential Amino Acids: These are the nine amino acids that our bodies cannot produce on their own, so we must obtain them from our diet. They include: Histidine, Isoleucine Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine.

Non-Essential Amino Acids: These are the amino acids that our bodies can produce, even if we don’t get them directly from our food. They include: Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Proline, Serine, and Tyrosine. 

While the body can synthesize non-essential amino acids, they are still vital to our health, contributing to many important processes.

Among the essential amino acids, leucine stands out as particularly important. Leucine is a key player in muscle maintenance, repair and growth because it activates a protein called mTOR (mammalian target of rapamycin). This protein is crucial for initiating muscle protein synthesis, the process by which our muscles repair and grow stronger after exercise.

To effectively activate mTOR, about 2.5 to 3 grams of leucine are needed per meal. Animal-based proteins like meat, eggs, and dairy are rich in leucine, making them highly effective in triggering this muscle-building pathway. For those on plant-based diets, which generally contain less leucine, it may be necessary to consume larger portions or focus on high-leucine plant sources like soy or lentils.

Amino acids do more than just build muscle; they are also the precursors to neurotransmitters and hormones that regulate many of the body’s functions. For example:

Tryptophan is converted into serotonin, a neurotransmitter that influences mood, sleep, and appetite.

Tyrosine is used to produce dopamine, which is involved in motivation and reward, and also norepinephrine and epinephrine, hormones that help the body respond to stress.

Glutamine supports the production of gamma-aminobutyric acid (GABA), a neurotransmitter that helps calm the nervous system.

These connections between amino acids and neurotransmitters highlight the importance of a balanced diet rich in protein for mental and emotional well-being.

Consequences of Protein and Amino Acid Deficiencies

A deficiency in protein or specific amino acids can lead to a host of health problems. Without adequate protein, the body may struggle to repair tissues, leading to muscle loss and weakness. Additionally, insufficient amino acid intake can impair the production of neurotransmitters and hormones, potentially contributing to issues like depression, anxiety, and hormonal imbalances.

For example, a lack of tryptophan can result in low serotonin levels, which may lead to mood disorders. Similarly, inadequate leucine intake can hamper muscle recovery and growth, especially in active individuals.

Here are three actionable steps you can take to increase amino acids within your body starting today.

1. Aim for 25-40 grams of protein per feeding. This will give you a sufficient amount of all essential amino acids necessary for tissue repair and optimal bodily function.
2. Focus on leucine rich foods to enhance protein synthesis. Good sources include organic, grass fed beef, chicken, and turkey. 
3. Consider a quality protein supplement. If meeting your protein needs through diet alone is challenging, especially if you’re plant-based, consider adding a high-quality protein supplement, such as Eterna Whey, or bone broth protein powder.