Amino Acids

Amino acids are the constituents of peptides and proteins that are needed by our body to make other proteins, such as insulin, hemoglobin, antibodies, enzymes, and collagen to name a few.   Amino acids also have other effects on the body, such as glutathione production, our inflammatory response, and methylation.  A valuable source and base for rebuilding the body is this Collagen powder. 

Stress and inflammation deplete amino acids as they are needed to resolve the inflammation like glutathione.  Although not necessary, taking these below with the Collagen powder may make them more effective.  Click on the name below to find these on Amazon.

N Acetylcystine (NAC)

The amino acid Cystine is often delivered in the form of NAC.  It has the most potent immune system effects especially for colds and other viruses.  It helps with the production of glutathione, which helps the liver detoxify pollutants including heavy metals.  It is also mucolytic for conditions of thick mucus accumulation in the sinus and lungs.  Dosage is in the range of 1000 to 2000 mg per day. Up to 3000 mg per day can be used with extreme illness.

Tryptophan 

This amino acid helps our body to make serotonin which is why it is the 'feel good' amino acid.  Tryptophan is also needed to produce melatonin, which is helpful among other things for sleep.  Studies show it is helpful for depression, anxiety, and migraines.  It is also helpful for irritability, mood swings, impulsivity, and aggression.   Because tryptophan helps with the production of serotonin it may be contraindicated if a person is taking SSRIs.  Dosage is from 500 to 1000 mg per day.

Tyrosine 

This amino acid is a precursor to the neurotransmitter dopamine which is also a precursor to adrenaline and noradrenaline. (also called epinephrine and no epinephrine) which are our 'fight or flight' hormones.  Studies have shown that people with ADHD have low serum levels of Tyrosine compared to controls.  Another study showed that Tyrosine enhances cognitive performance, especially during stress.   Dopamine is important for motor coordination and is deficient in those diagnosed with Parkinson’s or related disorders.  Deficiency in dopamine can also lead to apathy or low motivation.
Tyrosine is also the backbone of the thyroid hormones.   The 'T' in T4 stands for Tyrosine and the '4', the number of iodine atoms attached to it.  If on a thyroid hormone, taking tyrosine may eventually make you feel like you have too much thyroid hormone as your body is now making its own in addition to what is being supplied with the medication.  Dosage for Tyrosine is 1000 to 1500 mg per day. 

Glutamine 

In addition to Cystine (see NAC above), this amino acid is also needed for the production of glutathione our most potent detoxifier.   Glutamine is used for energy in our immune cells and also the cells of our small intestine.  For this reason it is often used for the condition called 'leaky gut'.  In particular, it helps the body heal the intestinal lumen, which has been damaged by chemotherapy, stress or other drugs.  It is also helpful to repair from trauma or surgery.  It assists the body in the removal of toxins in the diet.  Dosage can be from 4000 to 5000 mg per day. 

Arginine 

This amino acid helps with the production of nitric oxide (NO), which helps relax blood vessels, and improve circulation and in some cases resolve high blood pressure.  It helps with athletic endurance and recovery and is beneficial for cardiovascular health.   Studies show that Arginine can significantly reduce triglycerides.  Studies have also shown that doses of 1500 to 5000 mg per day significantly helped with erectile dysfunction which is also a circulatory issue.   Note: Continual high dosing with arginine can deplete lysine in the body, resulting in susceptibility to cold sores and mouth ulcers.  So arginine can be taken with the collagen peptides, described above and which contains lysine, or it can simply be taken along with lysine.

Carnitine 

This amino acid assists in the breaking down a fat into energy. The highest concentrations are found in the heart, kidney, and liver. It is conditionally essential in that our body can make it but it can also depleted under stress. In order for our body to make it, iron , vitamin C , and the B vitamins are needed.  As a supplement, it is usually delivered in the form Acetyl L-Carnitine (=ALCAR).  Symptoms of a Carnitine deficiency are elevated triglycerides, NAFLD (fatty liver disease), muscle cramps, muscle weakness or wasting, fibromyalgia, fatigue (Carnitine turns fat into ATP, which is energy), impaired blood sugar control, obesity, cardiomyopathy, congestive heart failure, neuropathy, and depression. Studies have shown that it is as effective as SSRIs for depression.  Acetyl L-carnitine may help improve blood pressure and insulin sensitivity in individuals at risk for cardiovascular disease. Studies have also shown that it can lead to a decrease in systolic blood pressure and improvements in glucose disposal rates. Dosage is 1500 to 3000 mg per day. 

Lysine 

This amino acid is helpful for preventing outbreaks of the herpes virus, shingles and also mouth ulcers.  Lysine also protects the body from glycated proteins which damage the blood vessels in cases where blood sugar is high or one is diabetic.

Histidine 

This is an essential amino acid that our body does not make and must be obtained from the diet. It is involved in hemoglobin production and myelin sheath support.  Symptoms of Histidine deficiency include anemia, frequent infections, neurological problems, fatigue, cognitive issues, stunted growth in children, and hearing loss.  Scientific studies on humans have shown that histidine benefits metabolic syndrome, obesity, chronic inflammation, poor stomach acid production (which impairs protein absorption), mental fatigue, cognitive issues, dialysis patients, and dermatitis.  Adult dosage is about 700 to 4000 mg per day.

Taurine

This is a conditionally essential amino acid in the body. It can be made in sufficient amounts, but under stress higher amounts are needed and thus may be unavailable.   The highest concentrations of Taurine are found in the retina, the white blood cells, and platelets.  Taurine plays an important role in the production of bile which aids in fat emulsification and absorption.  Taurine is needed to regulate calcium, neurological function, cardiovascular health, vision and retinal health, muscle function and development.   In Japan, Taurine is prescribed with congestive heart failure.  Taurine is important for normal brain development, prevents mitochondria dysfunction within brain cells, supports GABA in our brain, preventing neurotoxicity and reduces inflammation that can lead to Alzheimer’s and Parkinson’s.   It prevents beta amyloid damage that could lead to Alzheimer’s and protects brain cells from heavy metals and pesticides.  Those who benefit from Taurine supplementation include the obese, because it helps with weight/fat loss, diabetics, the elderly with sarcopenia and epileptics.  Systematic studies showed that supplementation with Taurine reduced blood glucose, A1C, CRP and HOMA-IR scores.  It also reduces the risk for metabolic syndrome.  Another study showed that obese people had a 41% lower levels of Taurine in the blood, than the non-obese.  Another study showed people with tinnitus had lower blood levels of Taurine.  Dosage is 500 to 6000 mg per day.

Glycine

Is the smallest amino acid and is considered conditionally essential (often depleted in certain conditions).  It makes up about 12% of total amino acids in the body, and comprises 35% of the amino acids in collagen.  People who may benefit from glycine supplementation include those who are obese, have type 2 diabetes, fatty liver disease, those with metabolic syndrome, cognitive decline, anxiety, and depression, arthritis, osteoporosis, and sleep disturbances.  Studies show that glycine levels are much lower in those with diabetes and metabolic syndrome, and those who are obese.  Typical therapeutic doses are from 3000 to 5000 mg per day.  But dosages  up to 10 g per day, that is 10,000 mg are well tolerated. 

Creatine

This amino acid is formed in the liver and kidneys from glycine, arginine and methionine and is stored in the muscles and other tissue that have high energy demand.  Creatine is beneficial for muscle and bone health (especially in older adults), for cognitive function, neurological protection, cardiometabolic health, and exercise recovery. People with kidney disease have difficulty generating creatine.  Studies have shown great improvement in inflammatory bowel diseases with supplementation with creatine.   Studies have also shown improvement in symptoms and quality of life in those suffering from fibromyalgia with creatine supplementation. The supplement form is creatine monohydrate and usually comes as a crystalline powder.  Dosage for children is 2 to 5 g per day. For adults, the dosage is 3 to 5 g a day  (3000 to 5000 mg).

Theanine

Theanine is a plant based amino acid. It is not considered essential, but it has beneficial effects on the body. It was first identified in Japan in tea. The benefits of the include improved sleep, enhanced focus, supports during stress events, and healthy inflammation response. Studies have shown that it increases glutathione, reduces inflammation, alleviates nerve damage, helps prevent colds and flu, and promotes postoperative recovery,
Human studies have shown that Theanine relieves depression, anxiety, improves sleep quality, muscle coordination, supports focused attention, and cognitive performance under stress. Theanine is a GABA agonist which increases dopamine and serotonin levels in the body. Studies have also shown that Theanine can help reduce the damaging psychiatric side effects of marijuana use.  Typical doses range from 100 to 400 mg per day. To improve sleep 200 to 400 mg is taken 30 to 40 minutes before bed.