Well Women Guide to Amino Acids

They should not be taken for longer than 3 months without consulting a doctor

Alanine

This is a non essential amino acid as it is made already in the body and deficiency is unknown, although low levels have been found in those suffering from diabetes, hypoglycaemia and alcohol induced hepatitis. People who have kidney or liver disease should not supplement with alanine. High levels of alanine have been associated with the Epstein-Barr virus and Chronic fatigue syndrome. This sounds like one supplement that can be skipped, although if you are suffering from diabetes, or hypoglycaemia it would be worth asking your GP/doctor whether supplementation would help stabilise blood sugar, as it aids the metabolism of glucose. Generally it is not something we need in our diets as it is already made and stored in the body. It is found in dairy products, meat, fish, poultry, eggs and avocado and is a source of protein, so those on a low protein diet may benefit.

Arginine

This is an essential amino acid and although synthesized in the body, the amount is very little. It is a precursor to nitric oxide which helps to keep blood vessels dilated therefore allowing the heart to receive oxygen adequately. It is also being used for people suffering with angina and may also be useful in lowering blood cholesterol.

Once again it is found in dairy products, meat, poultry, fish and also nuts and chocolate.

The benefits of this amino acid are helping immune function, wound healing and assisting in the production of certain hormones, such as insulin, growth hormone and glucagon. It is often used in hospitals to speed recovery in patients with severe illnesses and severe burns, infections and diseases can deplete the body of Arginine.

It can be used to assist in treatment of congestive heart failure, impotence, sexual dysfunction in women and will benefit those with low blood pressure and angina and should therefore be used under medical supervision It also plays a role in the brain and nervous system and can help with sleep function. Higher intakes would help during periods of high stress and illness and injury.

It is also known that high doses can increase the risk of cancer, and those with stomach disorders such as ulcers should not supplement due to it’s ability to increase stomach acid.

No more than 2g per day should be used and less than this if possible, except for patients who are being treated under medical supervision for coronary heart disease who then can take up to 15g. (only under medical supervision)

While I have stated that it can be used to treat severe burns and injury, the doses should be specified by a doctor only. Pregnant and nursing mothers should not supplement with Arginine unless prescribed by a doctor.

Aspartic Acid

Synthesised in the body and non essential this amino acid plays an important part in metabolism it plays a part in the synthesis of other amino acids. And needed for stamina, brain and neural health and assists the liver in the removal of ammonia from the body together with other toxins. It keeps the mind sharp and deficiency leads to fatigue and possibly chronic fatigue. Generally it is not required as a supplement due to the possibility of toxicity.

Cartinine

The collective name for a group which includes L-cartinine, L-acetylcartinine, Acetyl-l-cartinine, and L-propionyl-cartinine. It is subject to much research and is generally though of as a safe supplement. It plays an important role in fatty acid oxidation and energy production and is well tolerated. Those concerned with the reduction of body fat will want to ensure that their cartinine level is adequate as it helps transport fat so that it can be burnt up as energy. It is generally used in weight loss programs.

High levels of body fat generally indicate a Cartinine deficiency which is odd as the body manufactures it. However without the other components needed to assist this process, those being iron, Vitamins B1, B6 and C, and the amino acids, lysine and methionine, a cartinine deficiency will result if these nutrients are low. Daily supplementation is therefore recommended and vegetarians should especially take this as cartinine is derived from animal sources such as dairy products and meat.

It is a great supplement for the prevention of Diabetes since poor fat metabolism is often a cause of the onset of this disease. Supplementation with L-cartinine is very beneficial in improving insulin sensitivity in type 2 diabetes and can also be beneficial in the treatment of mild Alzheimers disease and AIDS.

L-Cartinine is beneficial in treating those with Hyperthyroidism (Overactive Thyroid) symptoms without decreasing TH levels, therefore without inhibiting gland function.

Deficiency can result in Hypoglycemia, cardiomyopathy and resulting heart failure.

Cysteine and Cystine

This amino acid works with others to clear toxins from the liver and protect the liver and brain from substances like those in cigarette smoke and alcohol. It is also found in the protein alpha-keratin that makes up hair skin and nails and it is sometimes marketed as an anti aging product for this reason. It may be helpful in wound healing and in conditions like rheumatoid arthritis. It is a non essential amino acid as the body makes its own. However, adequate amounts of B6, B12 and Folic acid are required for the body to utilise Cystine and the B group are required to eliminate homocystine, a waste product formed when the body uses cystine. Homocystine build up causes inflammation of the arteries and this in turn causes heart disease. It is a powerful free radical scavenger and works best when selenium and vitamin E are present. It detoxifies the body and protects it against radiation, so is often used in chemotherapy. It is found in protein foods such as poultry, meat eggs and fish and also broccoli, onions, garlic and red peppers.

Cystine is important for skin as it is important in collagen production and assists in maintaining skin elasticity and texture. It is used to detoxify the body and protects the body from the harmful toxic effects of alcohol and drugs, as well as the toxic products in cigarettes. It also protects the lining of the stomach and intestines therefore helping guard against damage from alcohol and asprin. It is required for the utilisation of B6 and beneficial in healing of wounds and burns. It also assists in breaking down mucus so supplementation may be helpful in lung disorders such as bronchitis and cystic fibrosis.

Deficiency of this amino acid is unknown but as a supplement, no more than 200mg should be taken or indeed is required. Diabetics should not supplement with Cystine as it can activate insulin

Gamma-Aminobutyric Acid (GABA)

GABA is synthesised from Glutamate, the pivotal acid in the brain and works as a neurotransmitter. It is a non essential amino acid. It can be taken as a tranquiliser to calm the body and is not addictive like valium. It is also used to treat high blood pressure, ADHD and epilepsy. Care should be taken when supplementing as it can increase anxiety and cause side effects like tingling and numbness in the face and fingers.

Deficiency can cause seizures. It acts as a receptor preventing stress messages from reaching the brain. There is no known recommended daily amount but some doctors have suggested 200mg, 4 times a day. This is not recommended without medical supervision, as a requirement would need to be established.

Glutamine and Glutamic Acid

It is one of the amino acids present in animal proteins and as with most amino acids is found in dairy produce, meat, poultry and fish, as well as some protein rich plants, and is the most abundant amino acid in the body. It has anti inflammatory effects and more than half of skeletal muscle is glutamine. It also decreases sugar cravings which is an aid to those trying to lose weight. It is a non essential amino acid and made by the body so only those who do not eat protein would become deficient. It is also a component of Folic Acid. It plays an important role in the function of the heart and prostate. It is helpful in improving mental capacity and is though to be natures “food” for the brain and is used in the treatment of depression, fatigue, schizophrenia and mental retardation, as well as muscular dystrophy, and epilepsy.

It is very important in stressful situations and also after surgery or during illness. It is used to treat autoimmune diseases, arthritis, impotence and schizophrenia and also to treat radiation damage in cancer patients. It is also used to shorten the healing period in ulcers and alleviate fatigue and depression.

However, supplementation is not needed in the presence of a normal diet.

Glutathione

This amino acid is a powerful anti-oxidant and found is all living tissue. It is needed to maintain a normal immune system. It is believed that taking vitamin C raises the level of Glutathione. It is found in fruit, vegetables and meat. Cyanohydroxybutene, a chemical found in broccoli, brussel sprouts, cabbage and cauliflower is thought to increase levels of Glutathione and herbs and spices like cinnamon and cardamom are thought to restore levels. It helps in the filtering of toxins from the blood and is a major defence system for the lungs as it removesthe build up of oxidants.

Supplements can be purchased and the range is 50 to 600mg per day. It is sometimes also present in multi supplements.

Glycine

Glycine is a non essential amino acid so dietary supplementation is not required. It is found in high protein floods like meat, fish and dairy products and is needed to build protein in the body. It also aids the absorption of Calcium and is used for the treatment of hypoglycaemia, as it stabilises glucose. It functions in the skin, connective tissues, the central nervous system and prostate.

Deficiency is unknown since it is in plentiful supply in our food and whilst there is no known toxicity, people with liver or kidney disease should not supplement

Generally however, only a very small dose should be used.

Histidine

It is an essential amino acid and not formed in the body so comes from our diet. It comes from meat, fish, poultry, dairy, and also wheat, rice and rye.

It is a precursor of histamine, a compound released by the immune system during an allergic reaction. It is needed for growth and repair of tissue, the synthesis of red and white blood cells, assisting in the production of gastic juices, so those suffering from indigestion would benefit from supplementation.

It is also used for sexual arousal, sexual functioning and it is reported that supplementing may help with sexual problems regarding orgasm as it lengthens and intensifies them, however before you go out and think of supplementing immediately, high levels of histidine leads to stress, anxiety and mental disorders and increased levels are found in those suffering with schizophrenia.

Please note. Anyone suffering with Bi-polar (manic depression), schizophrenia should not take Histidine.

The daily recommended dose is 8-10mg per kilogram of body weight PER DAY.

Isoleucine

This amino acid is essential meaning that it is not made in the body. It is present in nuts like cashews and almonds and also in meat, liver, fish and cheese, chicken and lentils and also eggs.

It helps in the production of energy and reduces twitching and tremors and is also used in body building supplements. It is also needed for the formation of haemoglobin and assists in the regulation of blood sugar and energy. Those with liver or kidney problems should not take supplements and should consult a doctor first.

Athletes generally need more of this amino acid but supplementation is not generally needed.

Leucine

This is an essential amino acid and is not made in the body so needs to be found in food/diet. Once again it is generally used by athletes and body builders to promote muscle recovery and has anabolic properties. Found in protein foods and brown rice beans nuts and wholewheat. Leucine helps regulate blood sugar and helps avoid muscle breakdown due to stress and trauma. Deficiency is rare but can cause hypoglycaemia. 16mg per day per kilogram of bodyweight is recommended if supplementation is needed.

Lysine

This is an essential amino acid and is supplied from protein rich foods like meat, fish, dairy products, although some foods provide more like parmesan cheese, cod, sardines, red meat, pork and poultry, eggs, nuts, tofu, soy protein, fenugreek seed and spirulina, beans peas and lentils.

Required for bone growth and development and helps the absorption of calcium. It is needed to produce antibodies, enzymes, hormones and collagen and aids the repair of tissues.

Lysine helps to maintain healthy blood vessels and helps fight Herpes and cold sores.. L-lysine is used to treat shingles caused by the herpes zoster virus as well as lesions caused by the herpes simplex virus

Deficiency can lead to kidney stones and defective bone formation, On the opposite side of the coin, high intake may cause gall stones and elevated cholesterol, although this has not yet been proved.

Adults with Herpes Simplex virus should take 3000-9000mg per day to treat symptoms and 500-1500mg per day to prevent recurrences.

Anyone with high cholesterol or cardiovascular disease should consult a doctor before supplementing. Also, those with raised triglyceride levels.

Methionine

This is an essential amino acid and is therefore obtained from food found in meat, fish, poultry and dairy products and protein rich foods, also onions and seeds.

It is also used to treat endometriosis and symptoms of this such as bleeding, cramps and pain and also helps in the breakdown of fats in the arteries and is a great antioxidant.

It is also used to treat depression, arthritis and chronic liver disease and is beneficial in maintaining skin hair and nails and detoxifies the liver.

B vitamins are required for synthesization and in the absence of these, supplementation could lead to hardening of the arteries.

Those with liver disease, Parkinson’s disease, pancreatitis, and HIV/AIDS may require supplementation.

Pregnant women and those with a serious illness should consult a doctor before using Methionine

Phenylalanine

This is an essential amino acid and has a huge metabolic role in the body. It is available in 3 forms: L-phenylalanine which is the natural form, d-phenylalanine which is a laboratory made identical copy, and DL-phenylalanine which is a combination of the two.

It is found in most protein foods like beef, poultry, pork, fish, milk, yoghurt, eggs, cheese, soy products, and some nuts and seeds and also bananas, The artificial sweetener Aspartame is also high in phenylalanine.

D-phenylalanine may help chronic pain and walking and speech disabilities as well as Parkinson’s Disease related depression. It can also help clinical depression by enhancing brain chemicals.

Deficiency causes stunted growth, confusion, decreased alertness and memory, muscle loss and weakness.

A rare metabolic disorder called phenylketonuria (PKU) occurs in those who are absent in the enzyme needed to properly metabolise phenylalanine and the symptoms appear in those at around 3-6 months. This causes a delay in development, an abnormally small head hyperactivity and if not treated before the age of 3 weeks can cause severe mental retardation.

Doses above 5000mg are toxic and high doses of DL-phenylalanine can cause unwanted effects such as nausea, heartburn and headaches. Most people are unaware that high levels are a neurotoxin which cause cell death in the brain. Too much in the diet can cause behavioural disorders.

Pregnant women or those with PKU should not take supplements

Proline

Proline is one of the main components of collagen. Proline promotes the formation of bone, skin and cartilage and is important in the function of joints, tendons and the correct functioning of the heart due to maintaining the heart muscles.

It plays a part in tissue repair and wound healing. Vitamin C is important where Proline is concerned as the lack of it will cause proline to be lost in urine due to collagen breakdown. Proline is also important in energy production and reduces deposits in the arteries as well as maintaining healthy skin and tissues.

Meat, dairy produce and eggs are the best sources. It keeps muscles and joints flexible as it is needed for the production of collagen. It helps reduce wrinkling and sagging of the skin and aging. Proline and lysine together form collagen and proline is needed to maintain muscle tissue.

It is a non essential amino acid as the body makes it from glutamic acid and ornithine. Combined with vitamin C, proline supplements can help cardiovascular health. People with liver or kidney disease should not take proline supplements

Taking too much of any amino acid can throw the citric acid cycle out of balance which in turn causes the kidneys and liver to work harder to eliminate toxins.

The recommended daily dose is 500-1000mg in conjunction with Vitamin C.

Taurine (L-taurine)

An essential amino acid, much needed by the body and B6 (pyridoxine) is needed for synthesis. Although essentially, l-taurine is actually made in the body (branding it non essential) If the body does not make enough due to B6 deficiency, then further is needed from the diet to top up. This is why it is scientifically called an essential amino acid. It plays an important role in the absorption of fat. It is generally found in white blood cells, skeletal muscles, central nervous system and the heart, in high concentration. It can be manufactured from methionine and from cystine in the liver. However, vitamin B6 must also be present.

It is found in meat and fish and the Adult body manufacturers it.

It controls cholesterol serum levels in the body and treatment with it can help cardiovascular disease, high cholesterol, epilepsy, Alzheimer’s disease, hepatic disorders and cystic fibrosis,

There is no known toxicity but deficiency is rare and even infant obtain sufficient levels from mothers milk and infant formula.

When taurine is used in high doses to treat epilepsy, peptic ulcers can result, but these clear up when taurine is discontinued.

Diabetics would benefit from taurine supplement since diabetes increases the need for taurine.

Except for the cases mentioned above, we do not need supplementation of this amino acid.

Threonine

Another essential amino acid and also much needed. Useful in stabilising blood sugar. Threonine is present in the urine in vast amounts after a trauma.

Extra supplementation with threonine during times of stress, injury and illness could be beneficial. Theonine needs B6, magnesium and niacin (B3) for optimum results. It is found in meat, fish, cottage cheese, seafood, peanuts, poultry, sesame seeds and lentils.

Threonine maintains protein balance and formation of collagen and elastin in the body. It is necessary for the formation of tooth enamel, for proper liver function, aiding the immune system in the production of antibodies, and the growth and activity of the thymus.

Deficiency is rare and high intake symptoms not known. People with liver or kidney disease should not take threonine supplements

Tryptophan

This is an essential amino acid and is needed in the diet. Found in chocolate, oats, bananas, dried dates, milk and cottage cheese, meat, fish, turkey and peanuts. Some people can not metabolise tryptophan and this can cause schizophrenia in those concerned. People suffering from depression are better of on a combined supplement of tyrosine and tryptophan rather than tryptophan alone.

Tryptophan may also be useful in treating parkinson’s disease. It can also treat insomnia, depression and anxiety.

Whilst supplementation can help many problems, medical supervision is advised.

Vitamin B6 should be taken with tryptophan.

Tyrosine . This is a non essential amino acid and is made in the body from phenylalanine. It plays a major metabolic role in the body. L-tyrosine is formed by skin cells into melanin, the dark pigment that protects against ultraviolet light. Thyroid hormones which play a part in every process in the body, also contain tyrosine as part of their structure.

Once again found in protein foods like meat, fish, wheat and oats.

It is useful in suppressing appetite and reducing body fat, the production of skin and hair pigment and the correct functioning of the thyroid, adrenal and pituitary glands

It is used for stress reduction, fatigue, anxiety, depression, allergies, headaches, drug withdrawal, helps calm the body and increases libido and energy.

It also benefits Parkinson’s Disease, Alzheimer’s and dementia.

It can be used to treat women with pre-menstrual disorders as they have been found, along with women taking the contraceptive pill to be low in tyrosine.

Since l-tyrosine is the precursor amino acid for the Thyroid gland hormone, Thyroxine, and a defect in this may result in hypothyroidism, goitre, and retardation of the central nervous system and growth failure.

L-tyrosine supplements should not be taken by people who are taking MAO inhibitors, those who suffer from high blood pressure and skin cancer and should instead increase their l-tyrosine from food.

Those people who have conditions related to deficiency of l-tyrosine should supplement by taking 100mg per 2.2 pounds of body weight.

For most people, supplements are not needed.

Valine

This is an essential amino acid. It is found in dairy foods, meat, grains, mushrooms, soy, peanuts, cottage cheese, fish, poultry, sesame seeds and lentils.

It is needed for muscle metabolism, tissue repair, and maintaining a proper nitrogen balance. It may also be useful in treating liver and gallbladder diseases. It is often used by body builders in conjunction with leucine and isoleucine.

A very high level can cause hallucinations and a crawling sensation on the skin.

Anyone with kidney or liver disease should not take amino acid supplements and their doctor should be consulted prior to embarking on a course of these.

The recommended daily allowance is 15mg for adults.

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