Amino acids are the smallest building blocks of proteins. When we eat protein-rich foods, our intestines break down the proteins into amino acids. These amino acids play a very important role in maintaining our health.
What are amino acids made of?
The main elements found in amino acids are carbon (C), hydrogen (H), oxygen (O), and nitrogen (N), although some side chains in certain amino acids contain other elements.
What does the L in front of amino acids mean?
With the exception of one amino acid, all amino acids exist in two forms: D and L. Interestingly, only L-amino acids serve as building blocks for proteins. Since proteins are essential for maintaining cells, the origin of L-amino acids is directly linked to the evolution of life.
Structure
Amino acids are the monomers that make up proteins.
Every amino acid shares the same basic structure, which consists of a central carbon atom—also called the alpha carbon (α)—bonded to an amino group (NH2), a carboxyl group (COOH), and a hydrogen atom.Additionally, each amino acid has a distinct atom or group of atoms attached to this central atom. This R group, or side chain, gives each amino acid its unique properties.
How many amino acids are there?
About 500 naturally occurring amino acids are known, though only 20 are encoded in the genetic code.
All human body proteins are made from these 20 amino acids, nine of which are classified as essential amino acids. This means our body cannot produce them on its own, so we must obtain them through our diet.
The other amino acids can be produced by the body itself. However, some are classified as conditionally essential. The body may not be able to produce these in sufficient amounts under certain conditions. This often occurs when the body is under stress, for example, from a diet high in sugar or carbohydrates. That’s why ensuring an adequate intake of conditionally essential nutrients is just as important today as consuming essential ones.
- Essential amino acids: Histidine, Isoleucine, Lysine, Leucine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine
- Conditionally essential amino acids: Arginine, Cysteine, Glycine, Glutamine, Proline, Tyrosine
- Non-essential amino acids: Alanine, Asparagine, Aspartic acid, Glutamic acid, Serine
Manufacture
Amino acids in dietary supplements are often unnatural or non-proteinogenic amino acids that are chemically synthesized. There is no nutritional scientific basis for taking these unnatural amino acids as isolated dietary supplements; in fact, it can even be harmful. Rather than relying on individual amino acids as supplements, it’s best to include wholesome foods that naturally provide amino acids in your diet.
How JARMINO Bone Broth and Organic Collagen Are Made
The JARMINO Bone Broths and our organic collagen powder contain amino acids naturally, thanks to a purely thermal and mechanical production process. We gently simmer bones (for example, from organic pasture-raised beef) for 20 hours to create a broth rich in amino acids. To create the organic collagen powder, the bone broth is carefully dehydrated and ground into a fine powder, which results in an even higher amino acid content.
Are amino acids vegan?
Proteins that the body breaks down into amino acids can be found in both plant-based and animal foods. This means amino acids can also be sourced from vegan foods. Proteins from animal-based foods are often considered complete because they contain all essential amino acids. Plant-based proteins, however, often lack one or two essential amino acids.
Usage / Dosage
If you experience stomach issues, heartburn, flatulence, or other digestive discomforts, as well as mood swings, these symptoms may be caused by low stomach acid levels, which can lead to an amino acid deficiency.
Other possible causes of amino acid deficiency include incomplete protein digestion, inherited biochemical irregularities, poor diet, or stress.
Are amino acids harmful?
Scientific literature shows no evidence that a normal, healthy person gains nutritional benefits from supplementing with a single amino acid. Even for those with less than ideal nutrition, supplementing with a single amino acid alone can be potentially risky. (1)
That’s why it’s better not to take individual amino acids by themselves. Instead, we recommend incorporating healthy, high-quality protein sources like bone broth or organic collagen into your diet, as they provide a wide range of amino acids.
Too Many Amino Acids
When your body has an excess of amino acids, you might experience digestive discomforts such as flatulence, stomach pain, or diarrhea, a higher risk of gout (due to uric acid buildup leading to joint inflammation), or unhealthy drops in blood pressure.
Amino Acid Overdose / Side Effects?
Consuming high amounts of branched-chain amino acids (BCAA)—essential amino acids that make up about 20% of total protein intake—can contribute to non-alcoholic fatty liver disease (2).
Amino acids are an important part of a healthy daily diet:
- They are necessary for building new proteins. Proteins provide the essential structure for our cells, tissues, organs, muscles, skin, and hair.
- Amino acids are the building blocks of enzymes, which means that without amino acids, no metabolic reactions could occur. Metabolic reactions include processes such as energy production and fat burning.
- Additionally, amino acids can help reduce inflammation and protect against oxidative stress, which contributes to premature aging.
The amino acids found in proteins can also support muscle growth. Although it has long been believed that you have about 45 to 60 minutes after exercise to maximize muscle growth by consuming protein, recent research shows this window may extend up to five hours post-workout (3). Taking BCAAs before training also has the same effect (4).
There’s much discussion about the use of amino acid supplements. Many argue that consuming certain amino acids (BCAAs - Branched Chain Amino Acids) before or after workouts supports greater muscle growth. While that may be true, it’s important to be aware of potential risks. Overdosing on BCAAs can cause significant side effects like stomach upset and diarrhea.
Muscle Building
Branched chain amino acids (BCAAs) include three essential amino acids: leucine, isoleucine, and valine. Research shows that a diet rich in BCAAs can help build muscle, reduce muscle fatigue, and ease soreness.
When you consume protein-rich foods, your body breaks the proteins down into amino acids, which are then used to repair and grow new muscle fibers.
Benefits
Here are some of the richest food sources of essential amino acids:
- Lysine: Meat, eggs, soy, black beans, quinoa, pumpkin seeds
- Histidine: Meat, fish, poultry, nuts, seeds, whole grains
- Threonine: Cottage cheese, wheat germ
- Methionine: eggs, grains, nuts, seeds
- Valine: soy, cheese, peanuts, mushrooms, whole grains, vegetables
- Isoleucine: meat, fish, poultry, eggs, cheese, lentils, nuts, seeds
- Leucine: milk, soy, beans, legumes
- Phenylalanine: dairy products, meat, poultry, soy, fish, beans, and nuts
- Tryptophan: protein-rich foods like wheat germ, cottage cheese, and chicken
The best sources of conditionally essential amino acids include:
- Arginine: chicken, dairy products, pumpkin seeds, peanuts
- Cysteine: beef, chicken, tuna, lentils, oats
- Glycine: bone broth, collagen, beef, veal, lamb, chicken
- Glutamine: seafood, milk, eggs, cabbage, beans
- Proline: bone broth, collagen Beef, cheese, soybeans
- Tyrosine: Beef, salmon, tofu, chicken, ricotta, white beans, wild rice
Collagen-rich bone broth and collagen powder from pasture-raised sources are fantastic amino acid foods. They provide all the essential and conditionally essential amino acids, and since the proteins are already broken down into smaller pieces, they are easier to digest.
What do amino acids do?
Amino acids, often known as the building blocks of proteins, play many vital roles in our bodies:
Healthy skin: Amino acids are essential for maintaining healthy skin. All essential and non-essential amino acids play an important role in maintaining beautiful skin, but some stand out with special benefits:- Arginine: Supports the repair of visible skin damage.
- Histidine: Calms the skin and offers antioxidant protection.
- Methionine: Shields the skin from harmful substances.
- Lysine: Strengthens the skin’s surface.
Wrinkles:
- Proline, Leucine, and Glycine help reduce the depth of fine lines and wrinkles.
Hair:
- Hair contains about 18 amino acids, including Proline, Threonine, Leucine, and Arginine. A balanced amino acid profile lends hair strength and resilience.
Hair loss:
- Amino acids are found in nearly all our tissues, including our hair, available and essential. A deficiency in the amino acid L-lysine can lead to hair loss, but getting enough of this amino acid helps prevent this problem and supports healthy hair growth.
Sleep:
- Amino acids also influence how well we sleep. The most commonly linked amino acids to sleep health are glutamine, glycine, L-theanine, and tryptophan.
Metabolism:
- Amino acids play several key roles in metabolism: they serve as building blocks for protein synthesis, precursors for nucleotides, sources of energy, neurotransmitters, and are precursors for both neurotransmitters and hormones.
Joints:
- Our body relies on amino acids to protect and rebuild joint cartilage. This is especially important for those suffering from arthritis, who should ensure they get enough amino acids.
- The amino acids glycine and proline help heal the intestine, which is often damaged by our Western diet, heavily based on carbohydrates and sugar. Because of this diet, many people (most unknowingly) suffer from the so-called leaky gut syndrome.
- This leaky gut develops when an imbalanced gut flora allows the intestinal wall to be attacked by bad gut bacteria, making it porous. This can cause toxins from the intestine to enter the bloodstream and cause inflammation in the body, which can lead to autoimmune diseases, skin diseases, and skin aging.
Weight loss with amino acids
Amino acids can help prevent weight gain and promote fat breakdown. For losing weight with amino acids, a balanced diet that includes protein, dietary fiber, and healthy fats is recommended, while reducing carbohydrate intake.
Gut health plays a key role when using amino acids for weight loss, as many digestive factors are important for breaking down protein into amino acids. If the gut is unhealthy, it can be difficult for the body to fully digest proteins and absorb the vital amino acids.
That's why it's helpful to eat proteins that are already partially broken down, such as those found in gently cooked meat, bone broth, and collagen powder. This way, the body can absorb the amino acids more easily. It is also very important to chew your food thoroughly. Smaller pieces of food are not only easier for our bodies to digest, but chewing also stimulates the flow of digestive juices. Stomach acid is essential for breaking down proteins.
With the JARMINO bone broth diet, we've created a gut-friendly nutritional concept to support your digestion. During the 21-day diet, you gradually guide your body towards a way of eating that avoids foods that cause inflammation and harm your gut. Collagen and amino acids play a vital role in this diet, which can help you lose up to 7kg in just three weeks.
Which amino acids does the body need?
Are the essential amino acids enough? Are the subgroups of essential amino acids produced by the body itself?
Our bodies need all 20 different amino acids to grow and function at their best. While all 20 amino acids are vital for your health, it’s especially important to ensure you get a balanced intake of the essential and conditionally essential amino acids through your diet.
Beyond these amino acids, so-called modified building blocks also play a key role—like hydroxyproline. Our body relies on glycine, proline, and hydroxyproline to produce collagen. Starting at around age 25, collagen production in the body gradually declines. Higher collagen levels support healthier bones and joints, firmer skin, and stronger hair and nails. Hydroxyproline is found only in animal-based foods. Bone broth and collagen naturally provide glycine, proline, and hydroxyproline in their purest forms.
With our JARMINO organic bone broths and collagen powder, you can naturally supply your body with all the vital amino acids it needs.
Sources:
https://www.ncbi.nlm.nih.gov/books/NBK209070/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5264279/
https://www.ncbi.nlm.nih.gov/pubmed/28070459
https://www.ncbi.nlm.nih.gov/pubmed/23360586
