In nature, amino acids are a vast group of organic compounds. These are substances that contain at least one amine group and one carboxyl group in their structure. They also play an important role in the human body. They support a number of biochemical processes responsible for keeping you fit and healthy, they are the building blocks of muscles, tissues and joints, and support your nervous system as well. Amino acids are among the most important ingredients in your diet, so it is important to ensure their proper supply.
Amino acids are chemical compounds that combine to form proteins. Their structure contains elements such as carbon, hydrogen, oxygen, nitrogen and sulphur. A characteristic feature of these compounds is their wide variety, related to their optical activity, the presence of functional groups, their synthetic routes, and others. In literature, authors usually use common names of amino acids. Amino acid use is so widespread that they have become a staple of the “chemical glossary”. Systematic names of these compounds are formed by considering a specific molecule as a derivative of its corresponding carboxylic acid. In addition to common and systematic names, three-letter codes are also used to describe them.
The human body can synthesise a large proportion of amino acids, so their concentration in cells is constantly controlled. However, this is not the case for some of these compounds. Those are called exogenous (or essential) amino acids, and contrary to endogenous amino acids, they must be supplied with food.
Histidine is a basic essential amino acid. Its molecule contains a benzene ring. Even though it is an essential amino acid, the adult body is able to synthesise very small amounts of it. Children and adolescents are much less able to do so. Therefore, is it important to supplement it. Histidine is a precursor for the formation of histamine, carnosine, and can also be converted into glucose because of its glucogenic properties. The main symptoms of histidine deficiency include permanent fatigue. Its supplementation is especially recommended for active people as it not only helps to overcome fatigue but also supports the body in staying concentrated and focussed. Moreover, it acts protectively on the cardiovascular system, ensures the balance of minerals in the blood, supports digestion and helps to eliminate heavy metals from the body.
Good sources of histidine for humans include mainly meat (beef, pork, poultry), eggs, fish, dairy products or fruits, such as bananas. Smaller amounts of histidine are found in nuts, groats and various legumes. It is also possible to take histidine in the form of dietary supplements.
Tryptophan is an exogenous amino acid. The human body is unable to synthesise it on its own, so it must be supplied with food. Ensuring the right level of tryptophan is particularly important as it is involved in the production of proteins, enzymes and muscle tissue. In addition, tryptophan is one of the components involved in the synthesis of such compounds as serotonin (known as the happy hormone), kynurenine (acts as a UV filter that protects the eye from harmful radiation), niacin (vitamin PP) and melatonin (responsible for maintaining the normal human circadian rhythm). Other responsibilities of tryptophan include regulating metabolism and metabolite transport, reducing hyperactivity and calming the body, and promoting lactation in nursing mothers. This amino acid is one of the most important for regulating all processes of the nervous system. Serotonin deficiency, caused indirectly by insufficient supply of tryptophan to the body, is responsible for an increased tendency to anxiety and depression.
Meat, fish and dairy are very good sources of tryptophan. You should make sure you have the right amount of these products in your diet, as they also supply your body with other important amino acids. Tryptophan is also found in nuts, seeds, legumes and even bananas. You can also supplement this compound with formulas available in pharmacies.
Lysine is another example of an essential amino acid that is extremely important for the human body and that humans are unable to synthesise on their own. Supplying lysine with food is essential as it helps to keep the immune system in good condition, prevents diseases, including atherosclerosis, and is involved in the synthesis of biologically active compounds such as hormones, enzymes and antibodies. This amino acid is an important building block of proteins that make up muscles, joints and bones. Lysine supplementation is especially important for young people during puberty, when their bodies grow rapidly, and for people with active lifestyles. The presence of lysine enables faster tissue and muscle regeneration and accelerates muscle growth. Lysine may also be useful in combating stress.
Lysine can be found mostly in dairy products, including cheese, milk and cottage cheese. Other good sources of it are meat, fish and eggs. Specialists also recommend including legumes, whole grain bread, chocolate and buckwheat groats in your diet.
Phenylalanine is the primary amino acid encoded by our DNA. It comes in the form of two enantiomers: L-phenylalanine and D-phenylalanine. This compound is the building block of most naturally occurring proteins. Phenylalanine is an effective amino acid that supports the body’s regenerative potential. It supports effective reduction of stress and fatigue. Therefore, its deficiencies are manifested primarily by sleepiness, feeling distracted or apathetic. Phenylalanine demonstrates some effectiveness in treating conditions such as depression, ADHD, Parkinson’s disease and multiple sclerosis. On one hand, phenylalanine deficiency is harmful, but on the other – the excess of phenylalanine in the body causes a number of symptoms. One of the most easily noticeable symptoms is a sudden mood downswing associated with a drop in serotonin. It should also be remembered that a naturally increased blood phenylalanine level is a rare occurrence and is most often associated with the presence of an innate genetic metabolic disease. For patients suffering from this condition – called phenylketonuria – excess phenylalanine in the body can adversely affect the nervous system, resulting in irreversible damage.
Phenylalanine is naturally found in meat, fish, eggs and dairy products. Its blood concentration can also be increased by eating vegetables, especially legumes, and nuts. If you have a significant deficiency, you can consult your doctor or pharmacist to use dietary supplements containing phenylalanine.
Leucine is an amino acid that is particularly important for athletes and others who who maintain a high level of physical activity. It is most effective when it is accompanied by adequate amounts of carbohydrates delivered to the body. Leucine modifies the processes of protein synthesis, which leads to faster growth of muscle mass, prevents muscle loss and supports regeneration. Studies show that regular supplementation of this amino acid significantly increases your body’s resistance to exercise and regeneration capacity. In addition, leucine not only helps to build muscle but also improves blood sugar control. Apart from athletes, leucine is also recommended for elderly people who are particularly prone to losing muscle mass as they age.
Leucine is an amino acid naturally found in milk and dairy products, including cottage cheese, cheese and yoghurt. Your diet should also include meat and fish. As with other amino acids, they are a good source of leucine. If it is not possible to ensure the optimal level of leucine with food, you can try pharmaceutical formulas that contain leucine.
Find your place at the PCC Group. Learn about our offer and keep developing with us.
Unpaid summer internships for students and graduates of all courses.
