Amino Acids for Skin Tightening

Amino acids for skin tightening, anti aging, collagen building, and hydration: find out which amino acids are effective to have in your skin care products.

When searching for an anti-aging advantage, many people will turn to cosmetic and skin care products for replenishment and support. Whether it’s a moisturizer to cut down on redness or eye wrinkle cream meant to tighten the skin back up, the question is what substances actually work? When it comes to skin health, collagen production is key, and this article explains which amino acids for skin tightening and rejuvenation can help on the outside (from topical products) and within (for nutritional support).

What Is in Most Wrinkle Creams?

Let’s quickly review which ingredients in topical creams are meant to reduce wrinkles and prevent or reverse the symptoms of aging on skin. The following ingredients have been shown to be effective in improving the appearance of wrinkles.

  • Vitamin C: This antioxidant is known to protect your skin against sun damage when applied to the skin in a topical cream.
  • Retinol: Vitamin A, or retinol, is an antioxidant compound that helps to fight against free radical damage and oxidative stress that breaks down your skin cells.
  • Hydroxy acids: Alpha, beta, and poly hydroxy acids work as exfoliants to help remove dead skin cells and encourage new, smoother skin cell growth.
  • Coenzyme Q10: This enzyme helps to protect against sun damage and reduce finer wrinkles around the eyes, making it a regular ingredient in eye wrinkle cream.
  • Grape seed extract: Anti-inflammatory, antioxidant, and promoter of wound healing, grape seed extract is sometimes included in skin cream.
  • Peptides: Peptides can help ameliorate stretch marks, encourage wound healing, and reduce wrinkles.
  • Niacinamide: This antioxidant similar to B3 (niacin) promotes hydration and skin elasticity.
  • Tea extracts: Black, oolong, and green tea extracts have plant compounds with anti-inflammatory and antioxidant properties. Green tea extracts specifically are commonly found in topical wrinkle creams.

Amino Acids for Skin Tightening

Now that you know what’s usually in skin care cream, what about amino acids? These building blocks of protein in the body do more than just build muscle—they regulate your hormones and create necessary chemical substances that help keep you alive and healthy.

But what about aminos as components of skin care products? Do amino acids do better inside or outside the body, and are they effective in wrinkle creams? Here are the amino acids that have the greatest impact on your skin’s health, and how they are best applied.

What Are Amino Acids?

There are 20 main amino acids in the human body, and they are divided into two categories: essential and nonessential. Essential amino acids are the 9 aminos you need to consume from outside sources, while the remaining 11 nonessential amino acids can be synthesized by your own body so long as it has the right ingredients.

  • The essential amino acids include: Leucine, isoleucine, lysine, methionine, phenylalanine, histidine, threonine, tryptophan, and valine. They can be found in animal meat (poultry, seafood, beef), animal products (eggs, dairy), and in certain high-protein plant foods (soy products, legumes, beans, and nuts).
  • The nonessential amino acids are: Alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine. Each of these aminos are made by the natural bodily functionings of most healthy adults.

Amino acids for skin tightening and anti aging.

Amino Acids for Collagen and Skin

Amino acids are a natural part of the skin, keeping it hydrated, supple, and alive. Amino acids are also what make up our collagen molecules, collagen being one of the most abundant proteins in our bodies. Collagen makes up the connective tissues in our bodies like our muscles and tendons, it’s in our hair and our fingernails, and it’s also about 70% of our skin’s protein content. Collagen is a peptide because it has between 2 and 10 amino acids that make it up. Those amino acids are:

  • Arginine: The “anti-aging” amino acid that can repair visible skin damage.
  • Glycine: The simplest naturally occurring amino acid we have, glycine improves moisture retention, increases our collagen production, and promotes skin regeneration.
  • Proline: The producer of cartilage and the collagen that aids wound healing.
  • Hydroxyproline: Made from proline and lysine, this amino acid derivative makes up a good portion of fibrillar collagens.

The other amino acids that contribute to healthy skin are:

  • Histidine: An antioxidant that can help soothe skin.
  • Methionine: Works by eliminating the damaging substances that can harm our skin.
  • Lysine: Helps firm skin’s surface by aiding its supportive structures.
  • Leucine: Diminishes wrinkles and fine lines on the skin.

How Do Amino Acids Work for Skin?

One way amino acids improve skin health is by working with aquaporins, which transport water throughout the body and provide moisture for our skin. Aquaporins can also encourage hydration when applied to the skin’s surface with a cosmetic product.

While some amino acids serve as antioxidants, others help the skin create its own antioxidant supply, including the antioxidant glutathione, which helps fortify the skin when applied topically, preventing the signs of aging that are caused by environmental damage.

Synthetic amino acids in skin care products have been shown to be just as effective and sometimes better than plant- or animal-derived aminos. Great news for those who are conscientious about leading a vegan lifestyle, because you can avoid animal products and still enjoy the benefits of amino acid skin-tightening support.

How Do Amino Acids Work with Other Ingredients?

The amino acids in collagen peptides and the amino acids that support skin health and hydration in other ways work in concert with one another. High-quality skin care products may contain additional ingredients that help facilitate that dance, and those substances include:

  • Hyaluronic acidA key molecule in aiding skin moisture, hyaluronic acid has a unique capacity for retaining water.
  • Omega fatty acids: The omega-3 fatty acids in fish oil can help treat skin disorders with dermatological application.
  • Glycerin: Glycerin has been shown to help improve skin hydration, especially when combined with hyaluronic acid.
  • Ceramides: These are lipids that help shield the skin from damaging environmental influences, and can be used topically as a therapy for dermatoses.
  • Other collagen-like peptides: Anti-aging collagen-like peptides have significant effects on reducing wrinkles.

Aging Gracefully and Scientifically

Amino acids help make up our skin, and consuming the correct proportions of essential amino acids can contribute to anti-aging, as can applying certain amino acids as skin treatments. Amino acid need is universal in humans, and amino acid skin-tightening treatments can work for all ages and all pigments of skin.

Amino Acids for Pregnancy

Amino acids for pregnancy and optimal fetal development, plus their dietary sources. If you’re eating for two, make sure you’re getting these vital protein-building aminos.

There are many nutrients you need more of when pregnant—folic acid, calcium, iron, etc.—because a whole new human being is being built from scratch: head, shoulders, knees, and toes. To build the body tissue and musculature of a brand new baby, pregnant women also need a lot of extra protein, including the amino acids contained within protein foods. Which amino acids for pregnancy should you be consuming, and where can they be found? The following article has the answers you’re looking for.

Maternal Nutrition Needs

Here’s a quick rundown of the extra nutrients needed during any common pregnancy and where to find them.

1. Folic Acid

Folic acid is included in prenatal vitamins for a reason: this B vitamin is necessary for preventing brain and spinal birth defects known as neural tube defects, and possibly heart defects and cleft palates as well. While you’ll need to supplement with folic acid before and during pregnancy, there are fortified and enriched food sources of it too. Folic acid can be found in:

  • Beans and lentils
  • Breads
  • Breakfast cereals
  • Cornmeal and corn masa products (tortillas, taco shells, and pupusas)
  • Flour
  • Leafy green vegetables
  • Orange juice
  • Pasta
  • White rice

2. Iron

Iron is the mineral used to make hemoglobin, which is the protein needed to carry oxygen throughout your body. Not only do you require more iron for the blood you’re supplying to your growing baby, but you also need enough iron so that the baby can build a blood supply of his or her own. Iron can be found in:

  • Beans, nuts, and dried fruits like raisins
  • Certain cereals, breads, and pastas
  • Leafy green vegetables
  • Poultry, lean meat, and seafood

You may also want to consume more vitamin C (easily found in colorful citrus fruits), because vitamin C helps your body absorb the iron you consume, which could then help prevent anemia and low birthweight.

3. Calcium

Calcium is the mineral that helps build a brand new skeleton, and without a sufficient amount in your diet, your body will start dissolving your own bones to get the calcium it needs for your baby. That could lead to osteoporosis later in life, so an abundant supply of calcium is definitely required during pregnancy. You can find calcium in:

  • Broccoli
  • Dairy products like milk, cheese, and yogurt
  • Kale
  • Orange juice (if calcium has been added)

4. Vitamin D

Vitamin D is another aid in absorption, this time for calcium uptake. It’s also important for proper immune functioning and for developing your baby’s muscles, nerves, and teeth. You can find vitamin D in:

  • Fatty fish (salmon, tuna, and mackerel)
  • Vitamin D-enriched milk or cereal

5. DHA

DHA, or docosahexaenoic acid, is an omega-3 fatty acid critical for brain and eye development. If your prenatal vitamin does not contain DHA, ask your health care provider how best to supplement with it, and be sure to eat plenty of:

  • Low mercury fish (salmon, herring, halibut, trout, and anchovies)
  • DHA-enriched eggs
  • Fortified beverages (orange juice and milk)

6. Iodine

Iodine is important for synthesizing hormones and forming your baby’s nervous system (the spinal cord, nerves, and brain). Again, iodine isn’t always included in prenatal vitamins, so be sure to eat plenty of:

  • Dairy products like milk, yogurt, and cheese
  • Enriched and fortified foods
  • Fish
  • Iodized salt

All of these nutrients play important roles in the development of a healthy baby, and certain amino acids are needed too.

Amino acids for a healthy pregnancy.

Amino Acids for Pregnancy

The essential amino acids are the building blocks for new muscle growth in the body and vital nutrients for both mom and baby. The only way to get essential amino acids (including the branched-chain amino acids regularly consumed by bodybuilders) is to eat them, either via food or dietary supplement.

Your body can synthesize nonessential amino acids in-house and appreciates the extra nonessentials it gets from outside sources, but you may need more of them throughout the duration of a healthy, normal pregnancy. Which amino acids are the most important during pregnancy? Here they are, along with why they matter.

The Essentials

These essential amino acids are needed for protein synthesis and the health, development, growth, and survival of your baby.

Threonine

There are very few in-depth human studies on the amino acids required during human pregnancy. However, using an animal model of pigs to determine which amino acids are needed during each trimester of pregnancy, researchers have found that higher amounts of threonine are required during the first and third trimesters.

When pregnant, the mother’s dietary protein intake needs to increase, resulting in the metabolism of amino acids into her and the baby’s systems. A higher protein requirement is critical for fetal growth and development, and threonine specifically is necessary for forming tooth enamel, collagen, and elastin, important for supple skin, hair, and joints. Threonine can be found in:

  • Beans and lentils
  • Chicken and turkey
  • Parmesan cheese
  • Pork
  • Pumpkin seeds
  • Lean beef and lamb
  • Salmon
  • Shellfish
  • Soy foods

Lysine

Lysine is an essential amino needed for building muscle, repairing tissue, regulating enzymes and hormones, and maintaining bone strength. Lysine can be consumed by eating:

  • Eggs
  • Fenugreek seed
  • Fish (like cod and sardines)
  • Parmesan cheese
  • Red meat, pork, and poultry
  • Soy products
  • Spirulina

Isoleucine

This branched-chain amino acid is an isolated version of another branched-chain amino acid, leucine. Isoleucine is used in hormone production, wound healing, and blood sugar regulation, and also helps control energy levels in muscle tissue. Isoleucine can be consumed via:

  • Cheese
  • Eggs
  • Lentils
  • Meat, fish, and poultry
  • Nuts and seeds

Tryptophan

Tryptophan plays one of its most important roles in the proper growth of newborn infants, and in utero as well. Tryptophan is also needed for regulating melatonin (for a healthy wake-sleep cycle) and for synthesizing serotonin (the “happy” hormone), so mother will appreciate having a good supply of it too. Get your tryptophan from:

  • Chicken
  • Cottage cheese
  • Turkey
  • Wheat germ

The Nonessentials

These nonessential amino acids help regulate immunity, gene expression, antioxidant responses, and neurological function during pregnancy.

Glutamine

The most abundant free amino acid in the body, glutamine is needed for gut functioning, immune support, wound healing, and cell energy fuel. Glutamine foods include:

  • Beans
  • Cabbage
  • Eggs
  • Meat
  • Milk
  • Nuts
  • Seafood

Glutamate

Glutamate is a neurotransmitter needed for sending signals between our nerve cells and is important in learning and memory. Glutamate can be found in:

  • Broccoli
  • Cured meats and cheeses
  • Grape juice
  • Fish sauce
  • Mushrooms
  • Peas
  • Ripe tomatoes
  • Soy products
  • Walnuts

Arginine

Arginine (also known as L-arginine) becomes nitric oxide in the body, which helps our blood vessels relax and open up, improving blood flow and circulation. Arginine can be found in:

  • Legumes
  • Meat
  • Nuts and seeds
  • Seaweed

Protein and Pregnancy

The protein turnover in early pregnancy has been found to be similar in pregnant and non-pregnant women, but a 15% and 25% absolute increase in protein synthesis happens in late pregnancy, during the second and third trimesters. Multiple studies have shown that increased protein intake during pregnancy results in a risk reduction for small-for-gestational age infants, meaning that protein may prevent intrauterine growth restriction and help build up the baby’s body weight. Amino acid transport and uptake are interrupted in cases of intrauterine growth restriction, and put the baby at risk of low birthweight and growth retardation.

The above-mentioned amino acids are low during pregnancy, as they are being put to greater usage. High-protein foods could help replenish them and go far in ensuring a healthy pregnancy and steady growth and weight gain for the baby, according to the American Pregnancy Association.

Eating for Two

Low protein intake during pregnancy could be detrimental to the process, but so could an imbalanced amino acid intake. All of the amino acids are needed at some stage of pregnancy, with the above-listed aminos being the more critical ones during the late stages of pregnancy when the baby’s body weight is growing rapidly. For this reason researchers insist that “amino acid intake recommendations during pregnancy should be gestational stage–specific,” so consult with your doctor before taking any sort of supplement or vitamin to make sure that it’s appropriate for the baby’s stage of growth. Other than that be sure to eat well, as a healthy diet should help you get everything you and your baby need.

The Best Amino Acids for Energy

Which aminos help with energy production, muscle building, weight loss, sleep cycles, and more? Find out the difference between nonessential and essential amino acid supplements, plus the science behind how they work in the body.

When people supplement with amino acids, they’re usually looking for some very key boosts: muscle building, weight loss, and energy. Whether it’s energy to get through a workout or bodybuilding session at the gym, or energy that carries you through your daily activities (of which greater muscle strength and less body fat also help), amino acids are effective supplements for improving your health and physical performance. But which are the best amino acids for energy? Let’s explore some of the options.

The best amino acids for energy.

The Best Amino Acids for Energy

Here are some of the amino acids that have been proven to help increase energy, decrease muscle fatigue, and improve athletic performance.

1. Citrulline

Citrulline is a nonessential amino acid, meaning it is naturally produced in your body. However, people often supplement with citrulline to boost their exercise performance, mostly because one of citrulline’s uses is to increase blood flow to your body and muscle tissues. Citrulline does this by revving up your body’s production of nitric oxide, a vasodilator that relaxes the blood vessels and opens them up, allowing more oxygen and other nutrients to move through the body faster, thereby increasing energy and stamina.

This 2015 study found that taking citrulline supplements allowed cyclists to bike 12% longer than the placebo group, while this 2010 study showed that taking citrulline increased the amount of reps bodybuilders could do by 53% over the control group.

Citrulline is also known to help reduce muscles soreness and appears to be totally safe for use, with no adverse side effects reported up to 15 grams.

2. Beta-Alanine

Beta-alanine is another nonessential amino acid that improves muscular endurance, enhances anaerobic exercise capacity, and reduces muscle fatigue. Beta-alanine helps combat the acid buildup in your muscles during intense exercise (especially short bursts of energy like sprints or a single strength-training session). Increasing levels of beta-alanine could help improve your physical performance and prolong your endurance.

A brief yet effective pre-workout supplement, the one reported side effect of beta-alanine supplementation is a feeling of tingling skin if taken in high doses.

3. Branched-Chain Amino Acids (BCAAs)

The branched-chain amino acids are three of the nine essential amino acids: valine, leucine, and isoleucine. BCAAs are so-called because their chemical structures involve branching chains of molecules. Naturally found in high-protein foods like meat, fish, eggs, and plant sources of protein like beans and legumes, BCAAs and the other essential aminos are substances your body needs to consume, if not by food then by supplement.

Many athletes, bodybuilders, and fitness-minded folk will take BCAA capsules or powders to help enhance their workouts because these particular amino acids make up over 30% of our muscle protein. BCAA supplements have been studied and scientifically proven to help improve running endurance, reduce both physical and mental fatigue, and diminish muscle soreness after activities like running and weight training.

The only problem with BCAAs is that they are only a third of the nine essential amino acids needed to create new muscle, and that excessive amounts of BCAA powders taken without the other six essential aminos can lead to counterproductive catabolism—basically the cannibalizing of your muscle tissue to access those other amino acids. Not only does catabolism reduce your lean muscle mass, but it also damages your energy levels, because you’re wasting energy on destructive metabolism instead of the virtuous cycle of only using energy to build, repair, and maintain muscle growth.

4. Essential Amino Acids (EAAs)

Amino acids are the building blocks of protein in your body, and the essential amino acids are the ones you need to import from outside the body, because they cannot be synthesized within. EAA supplements contain not only the three branched-chain amino acids, but the other six as well: histidine, lysine, methionine, phenylalanine, threonine, and tryptophan. They help with everything from hormone creation, immune support, muscle building, metabolism regulation, and energy transport. Here are some of the most vital roles each essential amino plays in your body.

  • Valine: A branched-chain amino that stimulates the growth of new muscle and is actively involved in energy production.
  • Leucine: This branched-chain amino acid is used in both new protein synthesis, muscle repair, wound healing, blood sugar regulation, and the production of growth hormones.
  • Isoleucine: The final branched-chain amino, this isolated form of leucine (hence the name) is heavily concentrated in your muscle tissue where it aids muscle metabolism and energy regulation.
  • Histidine: This neurotransmitter is used to create histamine and is needed in digestion, sexual function, immune response, and for regulating your sleep-wake cycle (circadian rhythm).
  • Lysine: Used in hormone and enzyme synthesis, lysine also plays a major role in new protein creation, energy production, and the generation of elastin and collagen (which keep our joints, skin, and hair supple, making lysine one of the amino acids for anti-aging).
  • Methionine: This amino is important for tissue growth, zinc absorption, detoxification, and metabolism.
  • Phenylalanine: Precursor to the neurotransmitters dopamine, epinephrine, and norepinephrine, this amino also helps produce the other nonessential amino acids.
  • Threonine: Another contributor to elastin and collagen for anti-aging, threonine also aids in fat metabolism for energy usage.
  • Tryptophan: Most often thought of as the chemical in turkey which makes you sleepy, tryptophan regulates sleep, mood, appetite, and is needed to create serotonin (the “happy hormone”).

As you can see, all the essential amino acids are needed to build muscles and produce the fuel needed to use them, making each and every one an important amino acid for energy. The best supplements for improved energy should come with a whole host of EAAs.

The Energy Enhancement of Essential Amino Acids

Energy creation and expenditure is a cycle in the human body, requiring not only the generation of energy from food and body fat, but also the use of it to build and strengthen our muscles. Here is how supplementing with essential amino acids contributes to each aspect of the energy cycle.

Improve Exercise Performance

The branched-chain amino acids have been extensively studied to show they increase physical performance and reduce energy fatigue. A recent 2017 study found that BCAAs significantly improved muscle recovery and decreased the muscle soreness experienced by athletes over the placebo group in a 16-person trial. A 2017 review of eight other studies found that BCAAs across the board helped to promote muscle recovery and reduce delayed onset muscle soreness (DOMS).

Even leucine alone has shown an ability to increase strength performance in untrained, non-athletic men (although this increase is greatly limited by the availability of all the other EAAs)—that means amino acid supplements are a great place to start for those who are new to fitness.

Prevent Muscle Loss

When working out and when getting older, we lose muscle mass to other needs in the body. Though BCAAs alone cannot definitively preserve your muscle, and BCAAs without a balanced amount of the other essential aminos might cause catabolism as they seek the other ingredients they need to synthesize new protein, a more thorough amount of the essential amino acids have been shown to preserve muscle mass and prevent muscle breakdown.

This 2009 study of older adults who were on bed rest and susceptible to muscle atrophy demonstrated that 15 grams of EAAs helped maintain muscle protein synthesis, while the placebo group’s muscle synthesis decreased by 30%. Another 2009 study found equivalent results in older women who were able to preserve and even increase lean body mass with supplemental EAAs. When talking about amino acids for anti-aging, preventing age-related muscle wasting is a huge area of importance.

Promote Weight Loss

EAAs can be effective in stimulating fat loss, significantly decreasing the percentage of body fat in men over an 8-week study (the same effects have been shown in animal studies). While fat is, in a sense, a fuel source (the principle behind the ketogenic diet for example is to train the body to burn fat for energy almost exclusively), an excessive amount of fat, especially around your midsection, is not only dangerous to your cardiovascular health, but it’s also a lot more cumbersome weight to carry throughout your day, requiring extra energy that could be better spent. EAA supplementation can lead to better metabolism performance, greater muscle mass, and lower body fat all at once.

Amino Energizer

The best amino acid supplements should contain all the essential amino acids relevant to building muscle, producing energy, and losing excessive weight. The health benefits derived from the right aminos go beyond sports nutrition and into the realm of optimum nutrition for your longevity and quality of life. Check out Amino Co.’s own blend of balanced essential amino acids to see if it doesn’t boost your energy levels, your fitness performance, and your overall well-being.

How to Get the Best Amino Acids for Muscle Growth

Discover the important differences between BCAAs and EAAs for athletic performance, including the best amino acids for muscle growth, workout recovery, plus improved sleep, mood, energy, and fat metabolism.

Muscle protein turnover is a constant state of activity: repairing, replacing, and rebuilding every day. This is true for everyone, though for those who work out or do strenuous labor regularly, the rate is even faster. It’s also true that as we age, this process slows down, meaning the more we do and the older we get, the more support we need to maintain and grow our muscles. Those who hit the gym frequently have probably heard about amino acid supplements, but which are the best amino acids for muscle growth? Branched-chain aminos? The ones in creatine or whey protein? This article has the rundown on the amino acids responsible for muscle synthesis, and advice on how to get all the relevant amino acids for new muscle growth.

Branched-Chain vs. Essential Amino Acids

Branched-chain amino acid supplements (or BCAAs) are incredibly popular workout supplements among athletes and bodybuilders for their purported muscle-building abilities, but BCAAs are only a third of the essential amino acids (EAAs) needed to create new muscle. Here are the important differences when it comes to amino acids for working out.

Branched-Chain Amino Acids

BCAAs are taken as supplements to increase muscle gain, improve muscle recovery, and boost athletic performance. However, it’s a little more nuanced than that on the molecular level.

Branched-chain aminos are so-called because of their chemical structures, the branching chains of their chemical bonds. They are valine, leucine, and isoleucine, and they do indeed play vital and irreplaceable roles in muscle building.

BCAAs are metabolized in your muscles, not via the liver, which means they hit your bloodstream fast when you consume a BCAA supplement, and are especially useful for workout energy. Scientific studies show a link between BCAA consumption and improved glycogen energy storage, decreased workout fatigue, and greater muscle mass. So…what could possibly be the drawback?

The Issue with BCAA Supplements

BCAAs cannot work alone. This meta-analysis of the relevant research done over 30 years (between 1985-2017) found that there are no human studies that show BCAAs working independently to improve athletic performance or increase protein synthesis. While they definitely play a role in new muscle growth, they are not the magic bullet that many fitness enthusiasts are led to believe. How can that be so?

Well, the meta-analysis referenced above highlighted two distinct studies that both showed BCAA supplementation can actually decrease muscle protein synthesis when they are overabundant. As mentioned previously, it takes all nine of the essential amino acids to create new muscle, and without a sufficient amount of every EAA, the excessive amount of BCAAs in the body may accelerate the catabolic rate of muscles (catabolism being a destructive metabolism, the very thing most bodybuilders take supplements to guard against).

In two of the studies profiled, muscle tissue was being broken down much faster than it was being repaired due to the fact that the overwhelming amount of BCAAs in the subjects were seeking to complete their job: achieve protein synthesis. To do this they cannibalized muscle tissue to derive the other six essential amino acids that could not be found quickly enough anywhere else. It’s sort of like the way certain parasites kill their hosts, even though it’s an illogical action: molecules and basic organisms aren’t thinking about the bigger picture, they have one purpose and will clear a path of destruction to complete it if necessary.

Long story short, BCAAs cannot create new muscle alone, without all the ingredients necessary for new protein synthesis, they can actually work against your goals.

Other BCAA Concerns

BCAAs only work to improve muscle growth in those who just so happen to have a sufficient amount of the other essential amino acids in their bloodstreams. Too many BCAAs taken as a solo supplement can have some other negative side effects.

  • A too-high dose of BCAAs can interrupt serotonin production: Serotonin is one of your happy hormones, part of the group of chemicals like dopamine and your endorphins that keep you from feelings of depression and anxiety (among others). Serotonin is synthesized from tryptophan, which uses the same carrier as BCAAs to reach the brain. With extra BCAAs clogging the brain bus, tryptophan uptake decreases, and serotonin production declines.
  • Increased amounts of BCAAs lead to B vitamin depletion: The metabolic requirements of utilizing extra BCAAs includes using several B vitamins, which then leads to a B vitamin shortage. B vitamins are needed for a multitude of other bodily functions, and a deficiency in B vitamins can interrupt hormone production, nervous system functioning, and digestion.
  • Excessive BCAA concentrations can lead to blood sugar and insulin issues: Increased levels of BCAAs may be a predictor of type 2 diabetes onset, and are linked to a higher risk of insulin resistance.

The best amino acids for muscle growth.

Essential Amino Acids

The positive promises of branched-chain amino acid supplements can still be had, so long as you get them in proper balance with the rest of the essential aminos. The best supplements for muscle growth will include all of the amino acids you can’t make yourself, which includes those treasured BCAAs.

Essential vs. Nonessential Amino Acids

Amino acids are known as the building blocks of protein in the body, and have everything to do with muscle gain and protein synthesis. They also have a firm hand in our hormone production, our enzyme creation, our cognitive functioning, and our metabolism.

There are 20 main amino acids in the human body, and while 11 of them can be synthesized in-house and are deemed nonessential, 9 of them are essential to consume from outside the body (like plant and animal protein sources: fish, eggs, beans, etc.). Those nine essential aminos are:

  1. Valine (BCAA): Aids in energy production and stimulates muscle regeneration.
  2. Isoleucine (BCAA): Prevents muscle breakdown and is important in energy regulation and immune system activity.
  3. Leucine (BCAA): Vital in blood sugar regulation, growth hormone synthesis, and protein synthesis.
  4. Lysine: One of the amino acids for joint pain due to its role in collagen, elastin, and our connective tissues.
  5. Methionine: Supports liver function, heart health, and the processing and elimination of body fat.
  6. PhenylalanineHelps synthesize dopamine and norepinephrine, providing antidepressant and pain-killing effects.
  7. ThreonineAnother player in connective tissue (like lysine) and fat metabolism (like methionine).
  8. Tryptophan: The precursor for serotonin, important for appetite, mood, and healthy sleep.
  9. HistidinePrecursor to carnosine, which reduces lactic acid buildup and helps relieve muscle soreness.

Each of the essential amino acids plays a role in either muscle building, fat burning, energy creation, or joint health, or all of the above. Don’t stop at BCAAs when supplementing. Get the full deck of essential amino acids to truly improve your workout and increase your muscle growth.

Get the Essentials for Muscle Growth

To reiterate: BCAAs aren’t bad, they just aren’t the full package that amino acid supplements have to offer. They can’t build muscle all on their own, and too many BCAAs without the rest of their EAA cohort can have counterproductive or even destructive effects on your health.

A full roster of essential amino acids can aid muscle repair, improve exercise recovery, help suppress your appetite (due to the EAAs which work in the brain to regulate satiety and hunger hormones), improve cognitive function, aid weight loss, enhance metabolic processes, and lead to better sleep.

With EAAs, your post-workout recovery improves alongside your body weight, blood flow, lean muscle mass, and muscle strength. Add a complete, well-balanced EAA supplement to your sports nutrition regimen to get the very best of everything.

What Is the Amino Diet?

Find out what the amino acid diet entails, which amino acids are included, how they function to help you lose weight, and whether there’s a better amino acid option out there.

Wondering what is the amino diet?

The amino diet is a weight-loss diet plan that operates on the principle that amino acid supplementation along with a healthy diet and exercise routine will help you shed pounds even faster and more effectively than healthy eating and exercise alone. This highly structured program is designed for those looking to lose weight quickly, for those hoping to achieve weight loss while keeping a vegetarian diet, and for those wanting to know exactly what they should eat and when every day. If this is the sort of weight-loss program that sounds good to you, read on for the details.

How Does the Amino Diet Work?

The liquid amino diet comes with an eyedropper full of amino acids, a diet guidebook, and a three-stage plan to follow to prime you for losing weight and keeping it off. It’s not only possible to follow this diet without consuming any meat (simply skip the meals that suggest meat and replace them with a non-meat protein option), but it’s also focused on low glycemic index foods, ideal for diabetics hoping to take control of their weight.

What is the amino acid diet?

What Is the Amino Diet and Its Phases?

While the eating plan for the amino diet is quite restrictive, the founder Dr. Humble Finsand ensured that you’d never feel hungry by allowing for up to five meals per day. In addition to an improved dietary intake, the weight-loss supplement at play here isn’t a diet pill as much as it’s insurance you’re getting enough amino acids.

Amino acids are important for, among other things, balancing hormones, building muscle, and managing weight. Following this diet’s three phases will help you control your blood sugar levels and burn fat quickly and safely. The phases are:

  • Phase 1: The initial step is the main weight-loss phase, lasting between 30-90 days. You’ll take the recommended amount of amino drops each day, and transition into clean eating, which involves a daily allotment of about 1,000 calories of lean protein, vegetables, fruits, healthy fats, and some carbs.
  • Phase 2Discontinue taking the amino drops and increase your calorie intake up to 1,500. This is to prevent your body from entering starvation mode, which is characterized by weight gain because your body thinks it needs fat stored to protect against famine. More carbs and food varieties will be allowed during this phase.
  • Phase 3: This final phase turns the reins back over to you as you gradually increase your food variety (perhaps welcoming back your favorite natural sugars and starches), and maintain the weight loss you achieved by leading a healthy lifestyle. Should the weight return, you can begin the cycle again.

Note: the diet drops are only meant to be taken in Phase 1, though other supplements like fish oil and protein powders are recommended throughout.

The Pros and Cons of the Amino Diet

There are upsides and downsides to this diet that you may want to consider before trying it.

Pros

  • Low-glycemic foods: The amino diet is a low-glycemic diet, perfect for those with blood sugar concerns or diabetes.
  • No guesswork: The diet program is laid out very clearly in a book that provides 30 days’ worth of meals and food choices.
  • Vegetarian options: You can avoid eating meat by choosing the protein options and meals that don’t contain meat or fish.
  • No hunger: You can eat up to five meals a day with this plan and still expect to lose weight.
  • Aminos acids: You are provided with an amino acid supplement that will help ensure your nutrient balance.

Cons

  • Fewer choices: Some foods are eliminated entirely for this diet, and the limited range of food may become discouraging.
  • Costly plans: A 30-day plan can run up to $90, a 60-day plan goes up to about $140, and a 90-day plan can cost $180. Longer plans are needed depending on how much weight loss you pursue. Each plan comes with a guidebook, a 30-day meal plan, and amino acid appetite suppressants.
  • Extreme calorie deficits: The initial phase of this plan calls for extremely low calorie intake, which may not be advisable for everyone and can put the body into starvation mode if continued for too long. Consult your doctor before dramatically reducing your calorie intake.
  • Possible medication interactions: It’s important to make sure the drops will not affect any medication you’re currently taking, so be sure to seek medical advice before adding any dietary supplements to your daily intake.
  • Amino limits: The liquid amino acid diet only utilizes amino acid supplementation for the first phase, when essential amino acids are needed all the time. More than that, it only includes a limited amount of amino acids instead of a full roster of the essential amino acids.

What Amino Acids Are in the Liquid Amino Diet?

Along with phytolacca berry and other ingredients intended to aid weight loss, the amino acids contained in Dr. Finsand’s amino acid supplement bottle are L-arginine, L-carnitine, and L-ornithine, none of which are essential amino acids. Essential aminos are the ones your body cannot synthesize itself, meaning they need to be consumed in the proper amount each day for new muscle growth to take place.

  • L-arginine: This amino acid is converted into nitric oxide in the body, which allows your blood vessels to relax and open wider for better blood flow. L-arginine also acts as a stimulant for the release of insulin, growth hormone, and other important bodily substances.
  • L-carnitine: Red meat, chicken, fish, milk, beans, and avocado all contain carnitine, and while vegans may have to worry they’re not getting enough, because L-carnitine is a nonessential amino acid, most of us are able to produce enough L-carnitine naturally.
  • L-ornithine: This amino is used to remove waste from the body, and there is some research suggesting L-ornithine may help improve your energy levels.

Speaking of low energy levels, when it comes to amino acids for adrenal fatigue, getting the proper amounts of the essential amino acids can help boost your energy, bolster your immune system, and manage your weight.

Rapid Weight Loss and Fat Burning—What’s the Secret?

There are many diets that are designed to help you drop weight, especially dangerous belly fat. People will eat a Paleo diet, the ketogenic diet, or another 30-day designed diet like the Whole30 diet to try and drop weight quickly. How does the amino diet measure up?

Amino diet reviews show that it’s quite common for people to lose between 5-7 pounds in the first week, but those reviews may have less to do with amino supplementation and more to do with changing their diets to high-protein, low-carb foods and meals and substantially reducing calorie intake.

Likewise, the amino diet weight-loss plan also calls for exercise and offers consultation with health coaches. Eating well and getting regular exercise will help you lose body weight without supplementation, so there’s no secret there. However, the right supplements can indeed make the process quicker and easier.

Amino Acids for Weight Loss

If you’re looking to supplement with amino acids to lose weight and boost your exercise performance and muscle growth, you may want to look into products that offer a full host of the essential amino acids, rather than supplementing with the ones your body already produces.

We here at Amino Co. have a scientifically formulated essential amino acid supplement specifically designed to help you build muscle, lose weight, and improve your overall health and well-being, and we would recommend supplementation that is more complete than the amino acid diet drops. Again, talk to a trusted medical professional before adding any dietary supplement to your regimen, but when it comes to amino acid supplements, make sure you’re getting all the essentials you need.

Where to Find the Top Amino Acids for Hair Growth

Amino acids for hair growth: how do amino acids contribute to the protein in hair, and which foods contain the best aminos for strengthening hair and preventing baldness? This article has the answers.

Amino acids are the building blocks of protein in the body, and even outside our bodies protein is still a necessary ingredient. About 88% of our hair, for instance, is comprised of the protein keratin, and we cannot produce more of it without the proper balance of amino acids for hair growth.

Instead of trying to make your hair lustrous and thick with oils, conditioners, and other products that clog up your scalp, why not try working from the outside in? The following article provides the details for the top amino acids necessary for new and healthy hair growth, plus where to find these aminos in your dietary choices.

Why Amino Acids for Hair Growth?

When you think of your hair care routine, you don’t usually first think about your diet, but at the end of the day we are what we eat.

Amino acids are chemical compounds comprised of functional groups, carboxyl groups, and anime groups of molecules, and they are responsible for creating the protein that is about 1/5th of the average human body.

It takes 18 different amino acids to produce the keratin protein in our hair, and while some of these amino acids can be manufactured in-house by the body (nonessential amino acids), the rest of them we need to get from outside sources like food (essential amino acids). Let’s make sure you have enough amino acids for making keratin. First things first: which amino acids are required?

The top amino acids for hair growth.

Hair Structure

The structure of our hair has three distinct parts:

  • The medulla: This is the core of the hair shaft, made of a soft, oily substance.
  • The cuticle: A thin protective layer that contains the nourishment needed for hair growth, highly keratinized and made of layered scale-like cells that are about 60 x 6 micrometers in size.
  • The cortex: The main portion of hair, comprised of long chains of keratin that provide elasticity and suppleness. The cortex’s cells are bound by the lipids and proteins that make up an intercellular cement.

The Amino Acid Makeup of Keratin

Keratin is a family of proteins that make up significant portions of not only our hair, but also the topmost layer of our skin and nails as well. The 18 amino acids that make up keratin are:

Cysteic acid Aspartic acid
Arginine Serine
Glutamic acid Proline
Tyrosine Glycine
Alanine Cystine
Valine* Histidine*
Threonine* Methionine*
Isoleucine* Leucine*
Lysine* Phenylalanine*

The amino acids which have been starred are eight of our nine essential amino acids (every one but tryptophan), meaning it is essential that we consume them either in our foods or via an amino acid supplement. Not only are these essential aminos needed for hair, but they are also necessary for new muscle growth, hormone regulation, and the production of the red blood cells that carry oxygen and nutrients throughout our bodies (including to our hair follicles).

However, for hair growth, we’ll concentrate on the half of keratin’s amino acids that stimulate and encourage the follicles to grow. For the amino acids for hair loss, read (or skip) to the end of this article.

The Top 9 Amino Acids for Hair Growth and Where to Find Them

These are the top amino acids needed for hair growth, plus their food sources.

1. Cysteine

Cysteine belongs at the top of the list because it helps stimulate new hair growth and is an antioxidant that serves to protect against sun damage and other degrading radiation. Cysteine can treat alopecia, a condition in which whole clumps of hair fall off of the body in patches. Plus cysteine brings sulfur to our hair cells, which is necessary for strength and a supple texture.

Food Sources:

  • Wheat germ
  • Chicken
  • Broccoli
  • Brussels sprouts
  • Dairy products (yogurt, milk)

2. Cystine

Cystine is not the same as cysteine, though there is a reason their names are so similar. Cystine is a nonessential amino acid, so-called because it is made up of two bonded cysteine molecules by our bodies’ natural functioning. Cystine is also known to stimulate new hair growth and to prevent hair loss.

About 10-14% of our hair and skin is comprised of cystine, whose double-bonded cysteine molecules help provide structural strength to our hair shafts. Bonus: cystine is also important for immune system support.

Food Sources:

  • As cystine is constructed out of two cysteine molecules by our bodies, the food sources of cystine are the same as cysteine.

3. Proline

Proline is a nonessential amino acid that aids in collagen production, which plays a role both in the makeup of hair and in the preservation of muscle tissue.

Food Sources:

  • Eggs
  • Beans
  • Meat
  • Dairy products
  • Soybeans
  • Spinach
  • Broccoli
  • Asparagus
  • Legumes
  • Avocado

4. Methionine

This essential amino acid also provides the sulfur needed to guard against hair disorders, as well as powerful antioxidant abilities. A lipotropic, methionine breaks down and prevents fat accumulation in the bloodstream, making it valuable for cardiovascular health and for providing optimal blood flow to our scalps and hair follicles, important for healthy hair growth. Methionine also is required for synthesizing collagen needed for hair shaft strength.

Food Sources:

  • Brazil nuts
  • Fish
  • Eggs
  • Sesame seeds
  • Cereal grains

5. Lysine

Speaking of collagen, lysine aids in collagen formation and helps the body absorb calcium (for bone strength). Lysine also has the ability to inhibit 5-alpha reductase from creating DHT (dihydrotestosterone) out of testosterone, which is the central cause for androgenic alopecia (aka male pattern baldness).

Food Sources:

  • Red meat
  • Pork
  • Chicken
  • Eggs
  • Fish
  • Legumes
  • Nuts
  • Dairy products

6. Glutamine

Glutamine’s role in assisting new hair growth is to deliver the sulfur needed to synthesize cysteine at the scalp. It’s a small role but also one of the many steps that cannot be skipped in forming healthy hair.

Food Sources:

  • Beef
  • Pork
  • Chicken
  • Eggs
  • Dairy products
  • Nuts
  • Beans
  • Legumes
  • Spinach
  • Cabbage

7. Glycine

Glycine’s important role for hair is in collagen production, but it also helps aid our digestive functioning and the health of our central nervous systems, which means it helps prevent the hair loss potentially caused by nerve disorders.

Food Sources:

  • Meat
  • Fish
  • Spinach
  • Cabbage
  • Beans
  • Soybeans
  • Dairy products
  • Bananas

8. Tyrosine

This nonessential amino provides coloration to our skin and hair and is used in the production of melanin. Not only that, tyrosine works to alleviate mood disorders like depression, anxiety, and insomnia, all stressors that could easily lead to hair loss and hair weakness.

Food Sources:

  • Almonds
  • Lima beans
  • Soybeans
  • Pumpkin seeds
  • Fish

9. Arginine

Arginine is another big player in healthy hair growth, because it’s a precursor to nitric oxide. A healthy supply of nitric oxide is needed to boost blood supply to our scalps and to help our immune system’s defenses against autoimmune diseases, including those that can lead to baldness.

Food Sources:

  • Sesame seeds
  • Coconut
  • Hazelnuts
  • Cashews
  • Sunflower seeds
  • Fish
  • Wheat germ

Amino Acid Hair Treatment vs. Keratin Treatment

Now you know some of the dietary sources for the top amino acids needed for hair growth, but what about more concentrated proactive treatments? The amino acids for hair loss are methionine and cysteine, known to fight back against hair loss because they are sulfur suppliers, and when it comes to getting enough of these aminos the simplest way possible, many people consider using liquid amino acids for hair care.

One popular recipe, the Cherry Lola Treatment, calls for natural yogurt mixed with Braggs Amino Acids. With a little bit of baking soda added in, applying the mixture as a deep conditioner can lead to reduced frizz and damage repair.

Keratin treatments on the other hand (aka Brazilian blowouts) often involve a hair stylist/professional applying a chemical mixture of conditioner, keratin, and a formaldehyde-like substance to the hair before putting it under high heat to relax and smooth naturally textured hair. You’ll want to make sure your hair is strong enough to survive this harsh treatment, however, as brittle hair exposed to such chemicals and heat can easily become damaged.

A Mane of Aminos

For improved hair growth and follicle health, dietary aminos and even external amino acid conditioning treatments are safe, natural, nurturing ways to care for your hair’s keratin. With a few changes to your diet, amino acid supplementation, or amino acid applications, you can enrich and strengthen your hair without damaging it.

Soy Sauce Substitutes: Your Top 7 Options

Soy sauce substitutes: what condiment products can replace soy sauce, avoid allergens, and reduce your sodium intake? Are amino acids the perfect answer you’re looking for? They may just be!

Soy sauce is a staple of many Asian cuisines, and is often found in many a kitchen and refrigerator across the United States. As a dipping sauce, a marinade, a salad dressing, or various other forms of flavorings in soups and main courses, soy sauce seems irreplaceable. But what happens when soy sauce is detrimental to your health? The high sodium content of soy sauce can be prohibitive, as can the soy and often wheat contained in it for those who have soy allergies or a gluten sensitivity. What are your options for a soy sauce substitute then? This article details seven soy sauce alternatives, from Worcestershire sauce to Bragg Liquid Aminos. Read on to find the unique benefits of each.

Why Would You Need a Soy Sauce Substitute?

There are several reasons why you might need to replace soy sauce in your diet. It’s such a common condiment that many people refrigerate soy sauce alongside their ketchup and mustard without giving it a second thought, but as the main ingredient in soy sauce is of course soy, that can become a problem. Among children, 0.4% have a soy allergy, and though some may outgrow it, some of them do not. Many soy sauces also contain wheat, so those with gluten sensitivity or celiac’s disease must avoid them as well.

Apart from the allergen concern with soy sauce, there is also about 879 milligrams of sodium per 1 tablespoon of soy sauce. Too much sodium can impact your kidneys and your blood pressure, leading to cardiovascular issues like stiffening arteries, high blood pressure, heart attack, and stroke. Finding a low-sodium soy sauce substitute could be a great boon to your overall health, and may be vital for those who already have high blood pressure.

Top 7 soy sauce substitutes.

The Top 7 Soy Sauce Substitutes

Without further ado, here are the top seven soy sauce substitutes you can purchase or make at home, plus their unique benefits.

1. Lea & Perrins Worcestershire Sauce

Originating from the city of Worcester in Worcestershire, England, this is the original Worcestershire sauce invented by the chemists John Wheeley Lea and William Perrins in 1837. Still produced in Worcestershire today, this umami-rich sauce is best known for its inclusion in Bloody Mary drinks and as a dipping sauce for steaks, but can also be used less traditionally in stir-fry veggies or to replace the normal uses of soy sauce.

Worcestershire sauce does not contain gluten or soy, and while the original recipe is much lower in sodium than soy sauce is (167 milligrams per tablespoon), it’s reduced-sodium recipe can do you even better, with only 135 milligrams of sodium per tablespoon.

2. Coconut Secret’s Coconut Aminos Sauce

Soy free, gluten free, and vegan, this soy sauce substitution comes from coconut sap, is fermented naturally, and then combined with sea salt for a natural whole foods product. Not only does it contain significantly less sodium than soy sauce (270 milligrams per tablespoon), but as a fermented product it also gives you the benefits of a probiotic, adding good gut bacteria to your intestinal environment. It contains 17 different essential and nonessential amino acids, including all nine of the essential building blocks needed for protein synthesis and new muscle growth. Non-GMO and with no MSG, this is a strong contender for replacing soy sauce.

The only downside to coconut aminos is their availability and cost, and the reports that people detect a sweetness in taste not commonly associated with traditional soy sauce.

3. Ohsawa White Nama Shoyu Sauce

This is a Japanese sauce made from distilled sake, wheat, and sea salt, which gives it a thick texture (though clearly precludes its use by those with a gluten sensitivity or allergy). It has a honey-like golden appearance and is reportedly fruity-smelling and sweeter than the soy sauce you’re used to.

Shōyu is Japanese for “soy sauce,” and yet it is a soy-free product. However, its sodium content is higher than that of soy sauce at 966 milligrams per tablespoon, so while it’s a soy-free alternative to traditional soy sauce, it may not be the best fit for your needs overall.

4. Red Boat Fish Sauce

Made from wild-caught anchovies from the Gulf of Thailand, this fish sauce has zero soy bean proteins and is a gluten-free product. On the allergen front it’s an excellent alternative to soy sauce, but not so much for sodium. With a whopping 4470 milligrams per tablespoon, if you’re avoiding soy sauce because of its salt content, you’ll have to avoid this fish sauce as well.

5. MAGGI Asian Seasoning Sauce

This sauce may contain soy, most certainly contains wheat, and has about 1850 milligrams of sodium per tablespoon. Why is it on this list? Well, it’s still a flavor alternative to soy sauce that can be used in much the same way in Asian dishes and as a marinade, though it won’t serve as an alternative in the areas of food allergies or sodium content.

6. Bragg Liquid Aminos

One of the better-known soy sauce substitutes on the market, when it comes to Bragg amino acids vs. soy sauce, the liquid aminos benefits really shine through. Though it has 960 milligrams of sodium per tablespoon, Bragg’s amino acids benefits include eight out of the nine essential amino acids required for new muscle growth (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, and valine—all but tryptophan which you could get if you used this sauce on some turkey), plus eight more nonessential aminos on top.

While Bragg Liquid Aminos does contain soy, it’s made using no chemicals, no artificial coloring, no alcohol, and no preservatives. It’s also non-GMO and gluten free.

7. Homemade Soy Sauce Alternatives

The best way to know what you’re eating and the exact measure of salt is to make your own homemade sauces, and there are many ways to replace soy sauce with creative recipes.

  • This recipe from Melissa Joulwan’s Well Fed food blog combines blackstrap molasses, beef broth, cider vinegar, and an optional addition of fish sauce like the above-mentioned Red Boat’s for flavoring.
  • Katie Wells’ Wellness Mama recipe also uses beef stock, fish sauce, and traditional molasses, but with the tangy addition of balsamic vinegar and red wine vinegar as well.
  • For those who need a vegan option, this soy sauce substitute recipe from Teenuja and Kevin of the Veganlovlie blog includes blackstrap molasses, fenugreek seeds, and vegetable bouillon to mimic the flavor of soy sauce.

Soy-Free Soy Sauce

If regular soy sauce has lost its magic, or if you need a soy sauce alternative for your health, these soy sauce substitutes are only some of the many options available. When shopping around be sure to check the nutrition facts for sodium content and allergen warnings, browse for alternative condiments like Japanese teriyaki sauce, and know that even if you have to say goodbye to soy sauce, you don’t have to miss the real thing if you find your perfect alternative sauce.

Collagen Amino Acids: Where They Come From and How They Work

Collagen amino acids: which are they and how do they come together to form collagen? Discover the dietary and supplemental support you can give to your body’s collagen supply.

Collagen has become synonymous with youthful skin. To go further than skin-deep when it comes to what this protein is and does, read on for details about your collagen amino acids, as well as the various types of collagen supplements and how they work.

What Is Collagen?

First things first: collagen is the most abundant protein in our bodies, making up a solid 30% of all the protein we contain. It’s also 70% of our skin’s protein, which makes collagen the main structural protein present in our skin, but it’s in our other connective tissues too (muscles, bones, and tendons).

Certain types of collagen fibrils are stronger than steel, while other collagen molecules keep our skin supple, and are sometimes used in medical wound dressings to draw new skin cells to the area. Our collagen production declines as we age, which leads to (among other things) signs of aging like wrinkles and a loss of skin elasticity. This is why collagen is often applied in cosmetic and dermatological treatments.

There is collagen in your hair, your nails, and the ligaments that string the human body together. It’s collagen that allows us to bend and stretch, and it’s collagen that makes the difference between a strong, glowing outer appearance and a brittle, faded facade. Long story short: collagen is important, so what makes up collagen, and how can we be sure we’re getting enough of those ingredients?

What Is Collagen Made Of?

Collagen is made up of amino acids, which are known as the building blocks of all proteins. Actually, there’s one term in between you should know about: collagens are classified as peptides due to their amino acid composition. To understand the terminology:

  • Peptides: Compounds that consist of at least 2 amino acids.
  • Polypeptides: Polypeptide chains consist of 10 or more amino acids.
  • Proteins: Peptides that consist of 50+ amino acids.

So, as all squares are rectangles but not all rectangles are squares, all proteins are peptides, but not all peptides have enough amino acids to be called proteins. Collagen is a peptide because it has between 2 and 10 amino acids.

What amino acids are in collagen? There are four different amino acids that make up the structure of collagen.

  • Arginine: Also known as the “anti-aging” amino acid, this semi-essential amino acid is a constituent of most body proteins.
  • Glycine: The simplest naturally occurring amino acid and the second most common one we have, glycine makes up a third of our overall collagen supply.
  • Proline: Proline is responsible for the production of cartilage and the collagen that benefits wound healing and heart health.
  • Hydroxyproline: An amino acid derivative made from proline and lysine, hydroxyproline makes up about 13.5% of fibrillar collagens.

These are classified as nonessential amino acids: because they can be synthesized within our bodies, we don’t vitally need to get them from outside sources. However, some people want more collagen than their bodies naturally produce, especially once the damage done by environmental factors, UV light, and aging slow down production. Our skin gets weaker, our joints get stiffer, and our nails, hair, and bones get more brittle. For more on sources of collagen and collagen supplements, read on.

The facts about collagen amino acids.

Collagen Amino Acids: Where Do They Come From?

The question now is: how do you get more of these amino acids so important for the formation of collagen? There are two ways, either from dietary sources or from collagen protein supplements. Let’s start with dietary sources.

Dietary Support of Collagen Amino Acids

1. Bone Broth

Bone broth is made by simmering animal bones to extract the collagen from them and their connective tissues. Because bones are full of other nutrients like calcium, magnesium, and phosphorous, people consume bone broth in the hopes of ingesting these minerals along with the relevant amino acids, though the science is a little shaky on this topic.

2. Chicken and Egg Whites

Many collagen supplements are derived from chicken because of the abundance of connective tissue in poultry. Studies have shown that neck and cartilage tissue from chickens may have application in collagen treatments for the signs of aging.

While chicken eggs don’t have connective tissue, the whites of eggs are full of proline, one of the four necessary ingredients for collagen synthesis.

3. Fish and Shellfish

Just like in land animals, fish bones and shellfish ligaments are made out of collagen, and marine collagen is a particularly popular form of collagen supplement because of its potentially higher absorbability. Though we tend not to eat the bones and tendons of fish (let alone the scales and eyes where collagen peptides are most concentrated), fish skin is nevertheless studied for its potential aid in collagen production.

4. Citrus Fruits and Dark Berries

Fruits and berries make the cut due to vitamin C’s role in stimulating collagen synthesis. Though they don’t give the key ingredients for collagen, they do provide the means to make it. These foods include lemons, limes, grapefruit, and oranges, plus raspberries, blackberries, and blueberries.

5. Beans

This plant protein source can provide many of the amino acids needed for protein synthesis, including those used in collagen formation. Beans also provide your body with copper, another nutrient (like vitamin C) needed for collagen production.

Supplemental Support of Collagen Amino Acids

If you’re thinking about supplementing with collagen powders, here are some quick tips:

  • Make sure the product says it contains hydrolyzed collagen or collagen peptides—”hydrolyzed” means the collagen is already partially broken down, increasing its bioavailability during digestion.
  • Look for proline, glycine, and hydroxyproline specifically listed on the label.
  • Choose sustainably sourced products from either wild-caught fish or grass-fed cows.
  • Avoid added dyes, flavors, or preservatives and instead opt for 100% pure collagen.

A good collagen supplement could provide you with the following scientifically proven benefits.

1. Improved Skin Health

Skin care studies have revealed that supplemental collagen peptides may help slow aging, reducing skin dryness and the presence of wrinkles. Collagen supplementation may also boost the production of elastin and fibrillin, two other proteins important for healthy skin.

2. Bone Loss Prevention

As bones are made of collagen, maintaining a strong collagen supply will help protect them. The collagen deterioration in bones due to aging could lead to the development of osteoporosis, while collagen supplements and treatments have been shown to inhibit bone breakdown and loss. One year-long study of women taking collagen supplements (5 grams per day) for a year found that those consuming collagen had up to a 7% increase in bone mineral density than the control group.

3. Promotion of Joint Health

The loss of collagen in your joints can lead to degenerative conditions like osteoarthritis. There are studies that have found collagen supplementation may improve osteoarthritis symptoms and relieve overall joint pain. In a 2008 study on athletes with activity-related joint pain, those who consumed 10 grams of collagen each day over 24 weeks reported a significant joint pain decrease over the control group. For the young and the old, collagen can improve joint function.

4. Enhanced Heart Health

Collagen provides the structure for your arterial walls and blood vessels, and without it your arteries could weaken, contributing to the risk of suffering from atherosclerosis and heart attack. In one 2017 study on atherosclerosis in healthy human adults, consuming 16 grams of collagen per day over 6 months resulted in notable reductions of arterial stiffness. They also happened to see an increase in “good” HDL cholesterol levels by 6%.

5. Increased Muscle Mass

Around 10% of your muscle tissue is made up of collagen, and collagen supplements may help increase muscle mass in those with sarcopenia, which is a decrease of muscle mass due to age-related loss. This 2015 study of elderly men showed that 15 grams of collagen taken alongside a 12-week daily exercise program led to significantly more muscle mass and strength than what was gained by the control group.

Calling All Collagen

For a good portion of our lives, we are able to generate the type of collagen production that keeps us youthful. After that, our bodies need more help in new collagen creation. Making sure you have sufficient amino acid supplies to make the collagen you need is step one in fighting aging and maintaining healthy skin, muscles, bones, and joints.

Amino Acid Pills vs. Powder: Which Is More Effective?

Amino acid pills vs. powdered supplements: why do you need amino acids, when do you need them, and which of these products works best? Discover the pros and cons of both delivery methods.

This article explores why you may need to take amino acid supplements, the difference between branched-chain amino acids and essential amino acids, plus the pros and cons of amino acid pills vs. powder supplements so you’ll know which one to choose for overall convenience and effectiveness.

Why Do You Need Amino Acids?

If you’re trying to lose weight or build muscle, amino acids could be the boost you’re waiting for. Why is that? Because while both can be accomplished with increased muscle mass, you cannot build muscle without all nine essential amino acids.

Your amino acids are the building blocks of protein, and protein is what you need for muscle growth. Essential amino acids (EAAs) are so-called because it’s essential that you ingest them—your body cannot make these amino acids on its own.

Your nine essential amino acids include: histidine, leucine, isoleucine, lysine, methionine, valine, phenylalanine, threonine, and tryptophan. Without the proper amount of each of one, you won’t get protein synthesis for new muscle no matter how hard you work out, because your body simply doesn’t have the ingredients. It’s sort of like trying to make a cake with everything but flour, or trying to put together a jigsaw puzzle with the corner and side pieces missing. You can try, but you won’t get the desired result no matter how much time and effort you put in.

The Difference Between EAAs, Branched-Chain Amino Acids, and Other Protein Supplements

Many protein powders and amino acid supplements contain handfuls of amino acids, often the branched-chain amino acids (BCAAs), which are valine, leucine, and isoleucine. For example, creatine is a type of protein found in dietary protein (animal meats) and produced by some of your nonessential amino acids, while whey protein contains all EAAs in one amount or another (though not always the optimal amount of each).

Taking these products as dietary supplements pre-, during, or post-workouts can help prevent muscle soreness, boost muscle protein synthesis, and aid in muscle recovery. They can even help prevent muscle tissue loss while you sleep. The fitness-minded often use casein protein supplements for just that, due to its slow digestion rate (though amino acid supplementation prevents catabolism while you sleep just as well, if not better).

People take amino acid supplements to prevent muscle damage during workouts, to repair and build new muscle, and to keep the muscle gains they’ve made even as they sleep.

Amino Acid Pills or Powder: Which Works Best?

So much of sports nutrition is counting, measuring, weighing, and timing: wouldn’t a pill or capsule be so much easier? Think about it: pre-workout, just take a pill; post-workout, just take another pill! It sounds almost too good to be true, and by the end of this in-depth explanation, you may agree that is indeed the case.

Let’s talk about the difference between powdered and pill forms of these essential nutrients, and which one works better for athletic performance, weight loss, and muscle building.

Amino acid pills vs. powders.

The Pros and Cons of Pre-Workout Amino Acid Pills

When deciding between amino acid pills and powders, use this pros and cons cheatsheet.

Pros

The upsides to pill or capsule EAA supplements are easy to imagine: they’re as simple to transport as vitamins, can be taken with minimal (if any) water requirements, and involve zero mixing. They’re time-savers, they’re convenient, and they come pre-measured. What could go wrong?

Cons

One of the biggest cons: proper dosages. The amount of capsules, soft gels, or pills you would have to take pre-workout to meet the amounts of amino acids used in clinical studies might not be as convenient as you think, especially if you’re supplementing as a professional athlete or bodybuilder. You just can’t fit 25 grams of protein into a half-gram pill.

Another con: the digestion time. A capsule or tablet has be to be digested once consumed, and not only does that require time and energy, but it also means that whatever fillers or gelatin that’s keeping the pill together is also getting ingested, when all you really want are your essential amino acids.

During particularly high-intensity workouts, it’s helpful to take EAAs before, during, and after workouts in different amounts, and it’s hard to get the timing right if you’re ingesting pills instead of powder. Not only that, all the time spent measuring powder isn’t avoided if you have to keep doing math on the dosage amounts of pills.

Long story short: some substances work well in pill form, like caffeine, but not so much a full host of essential amino acids.

The Pros and Cons of Pre-Workout Amino Acid Powder

Pros

Amino acid powders, whether you’re using a complete EAA supplement or a medley of different protein supplements, are faster acting, longer lasting, and don’t involve swallowing large, hard objects. Amino acid powder products can give you anywhere from 10-30 grams of active ingredients in one serving, and puts them to work ASAP as soon as you ingest them.

Cons

Those supplement powder containers can be awfully big sometimes, so much so that there have actually been multiple class-action lawsuits filed against some companies based on the size of their containers being too big for the product itself, with consumers finding them half or even a third full. You can’t be carting a container big enough to be a drum to the gym and back every day, nor is it always convenient to blend up a shake just before leaving the office to go work out. It would be nice to get the EAAs that can step up your lean muscle mass in pill form, but…the pros and cons weigh more heavily in the direction of choosing powdered supplements over pills.

Take A Powder…Literally

At the end of the day, creatine, whey, weight-gain, EAA, and BCAA supplements simply don’t work well in pill form; you just need so much more than a pill or capsule can deliver in the right window of time. It’s less a question of personal preference than it is a basic math equation. The powdered forms of these amino acid supplements are superior when it comes to all the key points of effectiveness, though it is fun to dream of a day when you can get perfectly enhanced exercise performance from one little pill.

L-Phenylalanine: Weight-Loss Solution?

Discover the uses of L-phenylalanine for skin and mood disorders, as well as what it can do to help you achieve weight loss. We’re also covering the possible side effects of supplementation, and where to find phenylalanine from dietary sources.

If you’re looking for proven ways to support weight loss, you may have come across L-phenylalanine, an essential amino acid in your body that is important for muscle development and skin health. L-phenylalanine weight-loss studies are newer to the field, and people are naturally curious: how can L-phenylalanine help you lose weight? Read on to find out, along with its potential side effects and the natural food sources of L-phenylalanine.

What Is L-Phenylalanine?

Phenylalanine is an essential amino acid, and one of the building blocks of protein and the muscles in your body. Phenylalanine is considered “essential” because you need it to function, but your body cannot synthesize enough of it independently, so it must be consumed either from food or via phenylalanine supplementation.

There are two forms of phenylalanine, L-phenylalanine and D-phenylalanine. They are very nearly identical, but with slightly different structures. It’s the L-form molecule that is gained from foods and used to make new proteins in the body, while the D-form of phenylalanine may be used in various medical applications. L-phenylalanine can be found in both animal and plant sources of food.

Above the role phenylalanine plays in protein synthesis, it’s also important for producing other molecules in the body, several of which are important for signal transmission. Phenylalanine has also been the subject of clinical research on skin disorders (vitiligo), pain, and depression.

A note of caution: Phenylalanine is considered dangerous for those with phenylketonuria (PKU), a genetic disorder which causes phenylalanine levels to build up. For more information on possible side effects, skip to the end of this article.

Phenylalanine for Normal Functioning

Phenylalanine is principally needed for protein creation, and proteins are not just located in your muscles. Many proteins are at work in your blood, brain, and internal organs—basically all throughout your body. Even more valuable, phenylalanine is needed to make other important molecules, including:

  • Epinephrine and norepinephrine: These are the molecules that give you the “fight-or-flight” response to danger and stress.
  • TyrosineThis fellow amino acid directly results from phenylalanine, and is used to make protein or converted (if in excess) to the other molecules in this list.
  • DopamineThis molecule allows us to feel pleasure and happiness, and also plays a vital role in the development of our memory and learning skills. Basically every happy memory you have, you can thank dopamine for. 

Without proper functioning of these molecules, your health will be at risk, and phenylalanine is needed to make them. Not only that, medical application of phenylalanine can help treat specific medical conditions.

Phenylalanine for Certain Medical Conditions

Scientific studies have been performed to explore phenylalanine as a treatment for certain medical conditions. For instance, phenylalanine may help treat vitiligo, a skin condition that causes pigmentation loss and the appearance of blotchy patches on the body. Phenylalanine supplements have been studied in conjunction with ultraviolet (UV) light exposure to treat this pigmentation disorder.

Phenylalanine’s ability to produce dopamine has been applied to instances of depression, which is a mood disorder often associated with dopamine dysfunction. Both L- and D-forms of phenylalanine have been studied for treating depression. According to a study published in the Journal of Neural Transmission, of 12 participants with depression, two-thirds showed improvement after receiving a mixture of L- and D-phenylalanine.

Alongside vitiligo treatment and anti-depressant application, phenylalanine has also been studied for use in the following conditions.

  • Parkinson’s diseaseThere is evidence that phenylalanine could be beneficial in treating the symptoms of Parkinson’s disease, though more research is required.
  • Alcohol withdrawalPhenylalanine, along with some fellow amino acids, has shown indications that it could be useful in treating alcohol withdrawal symptoms.
  • Chronic painD-phenylalanine may help with pain relief in certain instances (like low back pain), though so far research results are still spotty and not all of the studies produced results with statistical significance.

L-phenylalanine supplements for weight loss. Do they work?

L-Phenylalanine: Weight-Loss Applications

As a dietary supplement, L-phenylalanine may help with weight loss in a couple of ways. First the hormone cholecystokinin (CCK), which is stimulated by L-phenylalanine, may act as an appetite suppressant and thus lead to lower calorie consumption throughout the day. It’s been difficult so far for scientists to pin down whether the consumption of more L-phenylalanine will directly impact CCK production, but it is a weight-loss link that is being explored.

L-phenylalanine’s direct impact on dopamine via L-tyrosine’s weight-loss influence has more evidence to back it up. Because dopamine is responsible for feelings of pleasure (the kind you may get from eating your favorite dessert, for instance), regulating dopamine levels can be beneficial in the treatment of obesity. If L-phenylalanine can be used to keep your tyrosine and thus dopamine levels high while you go on a diet (and cut your usual dopamine supply), it may help reduce food cravings and lead to more sustainable weight loss.

Phenylalanine is also considered a ketogenic amino acid along with tryptophan, tyrosine, isoleucine, threonine, and lysine and leucine (which are exclusively ketogenic, as opposed to the glucogenic amino acids). Phenylalanine is a switch-hitter, and can operate both as a glucogenic (for synthesizing glucose, or sugar) or ketogenic (for synthesizing ketone bodies, or fat burners). Those looking to start a ketogenic diet to lose weight may find amino acid supplementation all the more useful in achieving fast and healthy weight loss.

Possible Side Effects of Phenylalanine Supplementation

It’s “generally recognized as safe” to take L-phenylalanine according to the Food and Drug Administration (FDA). And various studies suggest no adverse side effects reported for supplementation within 23–45 milligrams per pound of body weight. Still there are still some people who should not take L-phenylalanine.

Pregnant women are advised to avoid it, as are those with the disorder PKU who are genetically unable to properly process phenylalanine and usually are directed to eat a low-protein diet throughout their lives.

For otherwise healthy individuals, phenylalanine is still essential, and can easily be gained from eating foods high in phenylalanine. For those interested in taking it as a nutritional supplement, consult a health care professional for medical advice before adding it to your routine.

Foods High in Phenylalanine

For food sources of phenylalanine, you can choose from both animal and plant products.

  • Animal sources of phenylalanine: Eggs, certain meats like seafood (cod), and Parmesan cheese.
  • Plant sources of phenylalanine: Soy products, seaweed, nuts, and seeds (particularly squash and pumpkin seeds).

Eating a nutritious variety of protein-rich foods should effortlessly provide you with plenty of phenylalanine, as well as the other essential amino acids.

Phenomenal Phenylalanine

L-phenylalanine is the essential amino acid that can help regulate depression, pain, skin disorders, and weight loss if applied properly as a supplement. Otherwise gaining phenylalanine from a normal diet is essential for your overall health and well-being.