Amino Acids: The Building Blocks of Health

The essential building blocks of health and vitality.

Amino acids are often called the building blocks of life, and for good reason. They are the molecular units that make up proteins, which in turn are essential for nearly every process in the human body. From repairing tissues and supporting muscles, to producing hormones and neurotransmitters, amino acids are at the heart of health, vitality, and resilience.

Why Amino Acids Matter

Amino acids play a wide range of roles in the body, including:

• Repairing and maintaining organs, glands, muscles, tendons, ligaments, skin, hair, and nails.

• Supporting the immune system by forming antibodies.

• Building nucleoproteins (DNA and RNA) — the very code of life.

• Carrying oxygen throughout the body.

• Helping with muscle activity and recovery.

• Producing neurotransmitters — chemicals like serotonin and dopamine that regulate mood, focus, and sleep.

• Contributing to the production of essential hormones like insulin.

They are also closely linked with energy levels, weight management, and brain function.

Essential vs Non-Essential Amino Acids

In nature, there are around 80 amino acids. Of these, the human body requires 22 to function properly. Some amino acids can be made in the body, but nine of them, known as the essential amino acids, must come from food.

• Essential amino acids: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.

• Conditionally essential amino acids: Certain amino acids, like Arginine, Cysteine, and Tyrosine, may become essential at times of stress, illness, or rapid growth.

• Non-essential amino acids: The rest can be synthesized in the body, but still play vital roles.

Where Do We Get Amino Acids?

• Complete protein sources (contain all essential amino acids): meat, fish, eggs, dairy, soy, quinoa.

• Incomplete protein sources (contain only some essential amino acids): nuts, seeds, legumes, vegetables, grains.

Vegetarians and vegans can ensure they get the full spectrum of amino acids by eating a varied diet, for example, pairing beans with rice, or hummus with wholegrain bread.

Amino Acid Deficiency: What to Watch For

Signs of deficiency may include:

• Fatigue and low energy.

• Poor concentration and mood swings.

• Slow recovery after exercise.

• Hair, skin, and nail problems.

• Trouble digesting food.

Deficiencies may result from low protein intake, digestive issues, chronic stress, aging, or illness.

Supplements: When and How to Use Them

Certain amino acids in supplement form have been studied for specific benefits:

• L-Arginine: supports circulation and heart health (but avoid if prone to cold sores).

• L-Theanine: promotes calm focus, often found in green tea.

• L-Tryptophan: supports mood and sleep by helping the body produce serotonin and melatonin.

• L-Carnitine: linked with energy production and fat metabolism.

Tips for safe supplementation:

• Take amino acid supplements on an empty stomach (30 mins before or 2 hrs after meals), unless advised otherwise (e.g., glutathione is better taken with food).

• Pair with B-complex vitamins, which enhance amino acid activity.

• Avoid excess — too much of any single amino acid may cause nausea, diarrhea, or imbalance.

• Don’t use individual amino acid supplements for longer than three months without professional guidance.

The Bottom Line

Amino acids are fundamental to life, from energy and immunity to muscle repair and mental health. While most people can meet their needs through a balanced diet, supplements may provide targeted support for stress, fatigue, or specific health conditions.

As always, it’s best to personalise your approach. Working with a practitioner can help ensure you get the right balance for your body’s unique needs.