• Discover the nine essential amino acids—building blocks of protein crucial for your body. Learn about their benefits, dosage, and role in overall health.

What are Essential Amino Acids? Benefits, Dosage, Protein, and Side Effects

What are Essential amino acids? Essential amino acids (EAAs) are vital nutrients that our bodies cannot produce on their own. They are the building blocks of proteins, which play an essential role in muscle development, immune health, and hormone balance.  Unlike nonessential amino acids, which our bodies can synthesise, EAAs must be obtained through dietary sources or supplements.

When you consume protein, it breaks down into different amino acids that the body uses to build muscle, repair tissues, and support various metabolic functions. Essential amino acids are considered indispensable for maintaining optimal health. They are involved in processes ranging from protein and amino acid metabolism to neurotransmitter production.

At Longevity Box, we take pride in offering supplements that are 99% pure and third-party tested to ensure they are free from fillers, binders, and preservatives. Our commitment to purity and quality, backed by our 700-day guarantee, helps support over 100,000 happy customers.

Interested in understanding how these nutrients can enhance your health? Dive into our comprehensive guide below.

What are Essential Amino Acids?

Essential amino acids are the building blocks of proteins and crucial nutrients that the body cannot produce on its own. There are 20 amino acids in total, but only nine are considered essential. These nine must be obtained from dietary protein sources or supplements.  Each has a distinct role, contributing to a wide range of bodily functions such as protein synthesis, muscle repair, hormone production, and immune function. Unlike non-essential amino acids, which the body can synthesise, EAAs must be consumed through diet or supplementation.

Essential amino acids are classified based on their solubility and function:

• Branched-chain amino acids (BCAAs): These include leucine, isoleucine, and valine, which play an important role in muscle growth and energy production.
• Aromatic amino acids: Phenylalanine and tryptophan fall into this group, contributing to neurotransmitter synthesis and mental well-being.
• Conditionally essential amino acids: Under certain circumstances, like illness or stress, some non-essential amino acids (e.g., tyrosine, arginine) become essential, as the body’s needs exceed its production capacity.

Overview of the Essential Amino Acids?

There are nine essential amino acids:

• Histidine: Important for tissue growth and repair, as well as the production of histamine, a neurotransmitter involved in immune responses.
  
  
• Isoleucine: A branched-chain amino acid (BCAA) that plays a role in muscle metabolism and energy production.
  
  
• Leucine: Another BCAA, leucine is critical for protein synthesis and muscle growth.
  
  
• Lysine: Essential for collagen production, which is vital for healthy bones and skin.
  
  
• Methionine: A sulfur-containing amino acid that contributes to antioxidant production and supports liver function.
  
  
• Phenylalanine: Precursor to tyrosine, dopamine, and norepinephrine, playing a significant role in mood regulation and alertness.
  
  
• Threonine: Involved in the formation of connective tissues like collagen and elastin.
  
  
• Tryptophan: Necessary for the production of serotonin, a neurotransmitter that regulates mood and sleep.
  
  
• Valine: The third BCAA, valine supports muscle metabolism and maintains nitrogen balance in the body.
  
  

How Do Essential Amino Acids Work?

Essential amino acids perform several critical functions by supporting the body’s core biological processes:

1. Protein Synthesis: EAAs are directly involved in building proteins. When you consume dietary protein, it is broken down into individual amino acids, which are then reassembled by the body into proteins needed for muscle growth, tissue repair, and overall cellular health. Leucine, one of the nine essential amino acids, is particularly notable for its role in initiating protein synthesis and muscle repair.
   
   
2. Metabolism and Energy Production: Amino acids also play an important role in energy metabolism. BCAAs, for example, can be oxidised in muscles to provide energy during exercise, improving endurance and reducing muscle fatigue. This makes amino acid supplements popular among athletes and active individuals.
   
   
3. Neurotransmitter Production and Mood Regulation: Certain amino acids, like tryptophan, serve as precursors to neurotransmitters such as serotonin, which regulates mood, sleep, and appetite. Phenylalanine is converted into tyrosine, a precursor for dopamine, which affects focus and motivation.
   
   
4. Immune System Support: Essential amino acids like lysine and histidine play vital roles in immune health. Lysine, for instance, supports the production of antibodies and aids in wound healing, while histidine is necessary for the production of histamine, a critical component of the body’s immune response.
   
   

The synergistic action of these amino acids allows the body to maintain muscle mass, regulate metabolism, and support the immune system. By maintaining adequate intake of these amino acids, individuals can support a healthier, more resilient body, ultimately contributing to longevity.

Potential Health Benefits of Essential Amino Acids

Essential amino acids offer a wide range of health benefits that can improve overall well-being and support healthy ageing. Some of the most notable benefits include:

Muscle Growth and Recovery

EAAs, particularly BCAAs, are vital for muscle protein synthesis, which helps to build and repair muscle tissue. Leucine, a key component of BCAAs, is especially effective in stimulating muscle growth, making EAA supplements beneficial for athletes and those recovering from injuries. Studies have shown that regular intake of amino acid supplements can reduce muscle soreness and accelerate recovery after exercise​.

• Improved muscle strength: Consistent consumption of EAAs has been linked to increased muscle strength and better overall performance in resistance training.
• Reduced muscle loss: EAAs help preserve lean muscle mass, making them essential for older adults experiencing sarcopenia (age-related muscle loss).

Enhanced Immune Function

Essential amino acids support immune system health by aiding the production of immune cells. Lysine, for example, is critical for collagen production, which helps maintain the integrity of skin and tissues, providing a physical barrier against pathogens. Histidine plays a role in producing histamine, essential for immune responses.

• Increased antibody production: EAAs can enhance the body’s ability to fight infections and recover from illness more effectively.
• Faster wound healing: By promoting collagen synthesis, EAAs contribute to quicker wound repair and recovery from injuries.

Mood and Cognitive Health

Tryptophan, one of the nine essential amino acids, is a precursor for serotonin, a neurotransmitter that regulates mood, sleep, and anxiety. This amino acid is critical for maintaining mental well-being and a positive outlook. Phenylalanine, another essential amino acid, is converted into dopamine, enhancing focus, motivation, and mental alertness.

• Reduced anxiety and depression: Studies suggest that adequate levels of tryptophan can improve mood and reduce symptoms of anxiety and depression by increasing serotonin levels.
• Improved sleep quality: By supporting serotonin production, tryptophan also contributes to the synthesis of melatonin, a hormone that regulates the sleep-wake cycle.

Longevity and Healthy Ageing

A consistent intake of EAAs can help maintain muscle mass, reduce inflammation, and support metabolic health—all factors that contribute to a longer, healthier life. By preserving muscle mass and improving metabolic function, essential amino acids may help reduce the risk of age-related diseases such as diabetes, osteoporosis, and cardiovascular issues.

• Decreased inflammation: EAAs have anti-inflammatory properties that can reduce chronic inflammation, a major contributor to age-related diseases.
• Improved metabolic health: Regular intake of EAAs supports energy metabolism, helping to maintain a healthy weight and reduce the risk of metabolic disorders, such as type 2 diabetes.

Supporting Weight Loss and Management

Amino acid supplements, particularly those containing BCAAs, can aid in weight management by promoting fat loss while preserving lean muscle. By boosting metabolism and enhancing energy levels, EAAs help individuals maintain an active lifestyle, contributing to weight control and improved body composition.

Improved Gut Health

Glutamine, derived from essential amino acids like valine and threonine, plays a crucial role in maintaining gut health. It strengthens the gut lining, supports a balanced microbiome, and reduces gut-related inflammation. Improved gut health can enhance nutrient absorption, contributing to better overall health and longevity.

In conclusion, the benefits of essential amino acids are vast, from muscle growth to mood enhancement and longevity support. Incorporating EAAs into your daily routine, whether through diet or supplements, can help maintain optimal health and well-being.

Potential Risks and Side Effects of Essential Amino Acids

While essential amino acids offer numerous health benefits, it's crucial to understand their potential risks and side effects. Most individuals tolerate these amino acids well, but excessive intake or specific conditions may lead to adverse effects.

Digestive Discomfort

Some individuals may experience mild digestive issues when consuming high doses of amino acid supplements. These symptoms can include bloating, cramping, or diarrhoea. This is particularly true for amino acids such as leucine and tryptophan, which, in large quantities, may overwhelm the digestive system. To minimise discomfort, it is advisable to start with lower doses and gradually increase intake, allowing the body to adapt.

Imbalance of Amino Acid Levels

Consuming large amounts of one amino acid can lead to an imbalance, affecting the absorption of others. For example, an excessive intake of lysine may interfere with the body's uptake of arginine, both of which are amino acids found in proteins. Such imbalances can potentially impact metabolic functions, highlighting the importance of maintaining a balanced intake of amino acids, whether through diet or supplementation.

Overload of Specific Amino Acids

When consumed in excess, certain amino acids can lead to more specific issues. For example:

• Tryptophan: High doses of tryptophan, used to boost serotonin levels, may cause drowsiness, dizziness, or headaches. In rare cases, excessive tryptophan intake could result in a condition known as serotonin syndrome, characterised by increased heart rate, agitation, and sweating.
• Methionine: Excessive methionine consumption may elevate homocysteine levels, an amino acid linked to cardiovascular risks. This risk is generally mitigated by consuming a varied diet that provides a balanced amino acid intake.

Drug Interactions

Essential amino acids, particularly tryptophan and phenylalanine, may interact with certain medications, such as antidepressants or monoamine oxidase inhibitors (MAOIs), leading to potential side effects. For individuals taking prescription medications, consulting with a healthcare provider before starting amino acid supplements is essential to prevent adverse reactions.

Who Should Exercise Caution?

While EAAs are generally safe, certain populations should be cautious:

• Pregnant or breastfeeding women: Should consult their healthcare provider before supplementing with EAAs, as research on high doses during pregnancy is limited.
• Individuals with kidney or liver disorders: Excessive intake may exacerbate existing conditions, given the role of the liver and kidneys in amino acid metabolism.
• People with rare metabolic disorders: Such as phenylketonuria (PKU), should avoid supplements containing phenylalanine, as their bodies cannot metabolise this amino acid properly.

To summarise, while the risks associated with essential amino acids are generally minimal, responsible usage and moderation are vital for ensuring safety and optimal health outcomes.

Dietary and Natural Sources of Essential Amino Acids

Essential amino acids must be obtained through dietary sources, as the body cannot produce them. A diet rich in complete proteins can help meet the body's amino acid requirements, supporting muscle growth, immune function, and overall health.

Animal-Based Sources

Animal-based foods are considered complete protein sources because they contain all nine essential amino acids in sufficient quantities. These sources include:

• Meat and Poultry: Chicken, beef, and turkey offer high-quality protein with a complete amino acid composition, making them ideal for muscle maintenance and repair.
• Fish and Seafood: Salmon, tuna, and mackerel are not only rich in EAAs but also provide omega-3 fatty acids, which support cardiovascular health and inflammation reduction.
• Dairy Products: Milk protein, cheese, and yoghurt are excellent sources of indispensable amino acids, contributing to muscle growth and immune support.
• Eggs: Often considered one of the best sources of complete protein, eggs contain high levels of essential amino acids, making them a dietary staple for many athletes and health enthusiasts.

Plant-Based Sources

While plant-based proteins are often considered incomplete proteins, combining different sources can provide all nine essential amino acids. Notable plant-based sources include:

• Legumes: Lentils, chickpeas, and black beans contain amino acids that are the building blocks of muscle and help maintain nitrogen balance in the body.
• Nuts and Seeds: Almonds, chia seeds, and pumpkin seeds are rich in essential amino acids and healthy fats. While they may not contain all nine amino acids, combining them with grains or legumes can create a complete protein profile.
• Quinoa and Buckwheat: These grains are unique among plant foods because they contain all nine essential amino acids, making them highly valuable for vegetarians and vegans.
• Soy Products: Tofu, tempeh, and edamame are among the best plant-based protein sources, providing significant amounts of amino acids such as lysine and threonine.

Combining Plant Proteins

For those following a vegetarian or vegan diet, combining different plant proteins can help ensure the intake of all essential amino acids. For instance, pairing rice (low in lysine but high in methionine) with beans (low in methionine but high in lysine) can provide a balanced amino acid profile, supporting overall protein synthesis and metabolic health.

In essence, a diverse diet, incorporating both animal and plant-based sources, can help individuals meet their essential amino acid needs, supporting muscle health, metabolism, and overall well-being.

Supplements and Dosage

While dietary sources of essential amino acids are effective, supplements like our Longevity Essential Amino Acids have emerged as an effective means to achieve optimal amino acid intake, especially for those with specific dietary restrictions, increased protein requirements, or during intense physical training.

Who Can Benefit from Supplements?

• Athletes and Active Individuals: Amino acid supplements may help support muscle repair, reduce soreness, and boost performance during intense workouts. Essential Amino Acids (EAAs), in particular, are often consumed before or after exercise to enhance recovery and reduce fatigue.
• Vegetarians and Vegans: Since plant-based diets may lack complete protein sources, EAA supplements can help fill any dietary gaps, ensuring a sufficient intake of essential amino acids.
• Older Adults: Age-related muscle loss, or sarcopenia, can be mitigated with EAA supplements, which help maintain muscle mass and strength​.
• Individuals with Digestive Disorders: Conditions that impair nutrient absorption, such as Crohn’s disease or irritable bowel syndrome, may limit amino acid intake from food. Supplements can provide a more accessible source of EAAs in such cases.

Active Ingredients:

• L-Leucine: 2500mg
• Taurine: 2000mg
• L-Lysine HC1: 500mg
• L-Valine: 500mg
• L-Isoleucine: 400mg
• L-Threonine: 400mg
• L-Phenylalanine: 400mg
• L-Methionine: 225mg
• L-Histidine: 71.5mg
• L-Tryptophan: 3.5mg

Recommended Dosage

The optimal dosage of Longevity Essential Amino Acids supplements is tailored to provide a comprehensive blend of essential amino acids in each serving. Our recommended usage aligns with general health and specific wellness goals:

• General Health Maintenance: Take one (1) scoop daily mixed in 12oz/350ml water with or without food, or as recommended by your healthcare practitioner. This provides a balanced intake of essential amino acids to support overall health, metabolic function, and muscle maintenance.
• Athletic Performance and Recovery: Consuming one scoop pre- or post-workout can help reduce muscle soreness and improve recovery by supplying the necessary amino acids required for muscle protein synthesis.
• Older Adults: Regular daily intake of one scoop can help mitigate muscle loss and support overall metabolic health​.

Best Practices for Supplementation

To maximise the benefits of Longevity Essential Amino Acids supplements, consider the following:

• Timing: Taking EAAs before or after exercise can enhance muscle protein synthesis and improve recovery.
• Combination with Carbohydrates: Consuming amino acid supplements alongside carbohydrates may improve absorption and boost energy levels, especially during workouts.
• Hydration: Adequate hydration is crucial when taking amino acid supplements, as it supports digestion and the effective metabolism of nutrients.

While supplements like Longevity Essential Amino Acids provide a convenient way to increase essential amino acid intake, they should not replace a balanced diet. Prioritising whole food sources and using supplements as an addition to the diet is the most effective strategy for achieving optimal health and longevity.

Conclusion

Essential amino acids are fundamental to overall health, serving as the building blocks for many vital processes. These amino acids are indispensable because they are required for muscle growth, metabolism, hormone production, and immune support. The body needs 20 different amino acids to function properly, but only nine are considered essential since they cannot be synthesised internally and must be obtained from external sources, such as protein-rich foods or supplements. This makes getting adequate amounts of these amino acids crucial for everyone, especially adults aiming to maintain muscle mass, metabolic health, and longevity.

While nonessential amino acids can be synthesised by the body, EAAs take centre stage when it comes to protein and amino acid metabolism, which involves the breakdown and synthesis of amino acids. They play an essential role in the production of other amino acids, such as the conversion of phenylalanine to tyrosine, an amino acid that is considered conditionally essential. Histidine, an essential amino acid, supports histamine production and immune function, while tryptophan aids in serotonin synthesis, influencing mood and sleep quality. Each amino acid contributes to maintaining bodily functions, making the balance between these basic amino compounds vital for overall well-being.

From dietary protein sources to targeted supplementation, amino acids can be found in many foods. However, some populations—like athletes, older adults, and vegetarians—might need to take essential amino acid supplements to meet their specific amino acid requirements. Achieving the right proportion of these amino acids in your diet can help prevent amino acid deficiency, ensuring your body maintains proper metabolic balance.

Understanding the role of essential amino acids, including α-amino acids like aspartic acid, is a key step towards maintaining a healthy lifestyle. So, whether you’re aiming for better muscle recovery, enhanced mood, or improved metabolic health, keeping these nutrients in mind is essential. Interested in exploring how amino acids can boost your well-being? Visit Longevity Box to learn more about how our high-quality supplements can support your journey to better health.

FAQ

Q1: What are essential amino acids, and why are they important?

Essential amino acids are the building blocks of proteins that the body cannot produce. These nine amino acids are essential or indispensable because they must be obtained through diet. They help maintain muscle mass, support metabolism, and contribute to neurotransmitter synthesis.

Q2: How do amino acids help maintain health?

Amino acids are required for protein synthesis, immune function, and energy production. They play a key role in the synthesis of nonessential amino acids, making them vital for overall well-being. For adults, adequate amounts of essential amino acids help maintain muscle health, metabolic balance, and recovery.

Q3: What are conditional amino acids, and when do they become essential?

Conditional amino acids, like arginine and tyrosine, are typically nonessential but become essential during stress or illness, as the body’s demand exceeds its production capacity. For example, tyrosine is considered conditionally essential when phenylalanine, its precursor, is insufficient.

Q4: How do amino acids support muscle growth?

Amino acids in proteins, especially leucine, stimulate muscle protein synthesis. Consuming complete sources of protein, which contain all nine essential amino acids, helps the body maintain and build muscle tissue, making them essential for active adults.

Q5: How can I achieve a balanced intake of essential amino acids?

To get adequate amounts of essential amino acids, include diverse sources of protein in your diet, such as meat, dairy, legumes, and soy products. These foods offer a variety of amino acids that are essential for meeting the body's needs.

Q6: What is the amino acid score, and why is it important?

The amino acid score measures the protein quality in foods based on their amino acid content. It indicates how well a protein source meets the amino acid requirements for growth and maintenance. Higher scores mean better digestibility of specific amino acids.

Q7: Are there risks of not getting enough essential amino acids?

Yes, an amino acid deficiency can impair protein synthesis, leading to muscle loss, fatigue, and weakened immunity. It’s crucial to ensure your diet provides adequate amounts of these acids that make up proteins to support overall health.