All about amino acids
What are amino acids?
Amino acids are organic compounds found in the body. They are the building blocks of proteins, which are involved in a wide range of structures and processes in the body. Proteins, made up of amino acids, are present in muscles, enzymes and hormones, among other things, and play a part in many biological processes.
Want to know more? Read all about proteins here.
The structure of proteins and amino acids
A protein is made up of different amino acids and can be seen as a kind of beaded chain, with the beads consisting of amino acids—sometimes hundreds linked together. When you consume protein through food, it is broken down during digestion in the intestine into smaller protein fragments and absorbed into the bloodstream. These smaller protein fragments are called peptides. These are molecules made up of a smaller number of amino acids. Your body then uses these peptides (made up of amino acids) to build its own tissues that largely consist of protein, such as bones and connective tissue in muscles.
The human body uses 22 different amino acids to make proteins. Although all 22 are important, our body cannot produce every amino acid itself. We therefore need to obtain some of them through our diet.
Which amino acids are there?
There are 22 different amino acids in total that have a function in the body. They are divided into three categories: essential, non-essential and semi-essential amino acids. This classification does not mean that one group is more important than another. Your body needs all amino acids to function properly. The categories indicate which amino acids the body can produce itself (non-essential amino acids) and which it cannot produce (essential amino acids). These amino acids are like puzzle pieces that fit together in a unique way to make specific proteins.
- Essential amino acids: These cannot be produced by the body and must be obtained through food.
- Non-essential amino acids: These are produced by the body itself.
- Semi-essential amino acids: In most cases the body produces these itself, but in certain circumstances—such as stress or illness—the body may not be able to produce enough of these amino acids.
| Essential amino acids | Semi-essential amino acids | Non-essential amino acids |
| Phenylalanine | Arginine | Alanine |
| Histidine | Asparagine | Aspartic acid |
| Isoleucine | Glutamine | Cysteine |
| Leucine | Glycine | Cystine |
| Lysine | Serine | Glutamic acid |
| Methionine | Proline | Tyrosine |
| Threonine | Hydroxyproline | |
| Tryptophan | ||
| Valine |
Amino acids in food
You’ll find amino acids in a variety of animal and plant-based foods. Animal sources have the advantage of containing all nine essential amino acids. These are known as complete proteins. Plant proteins often do not contain all essential amino acids and are therefore considered incomplete proteins. For vegans and vegetarians, it’s important to vary protein-rich foods to ensure you still get all essential amino acids.
Animal sources of amino acids:
- Eggs
- Dairy
- Meat
- Poultry
- Fish
Plant-based sources of amino acids:
- Beans
- Nuts and seeds
- Soya
- Rice
- Quinoa
- Pulses
- Grains
What are proteins good for?
Proteins are important nutrients that play a role in the body. They provide amino acids, which are the building blocks of proteins in body cells.
- Proteins contribute to the growth of muscle mass and help maintain strong bones*.
- Proteins contribute to the maintenance of muscle mass*.
- Proteins form part of various structures and processes in the body, including muscles and other tissues.*
*Proteins contribute to the growth and maintenance of muscle mass and to the maintenance of normal bones.
Can I take amino acid supplements during pregnancy?
During pregnancy and breastfeeding, there is an increased need for protein. However, there is insufficient research available on the use of amino acid supplements during this period. Always consult your treating doctor before using supplements during pregnancy or while breastfeeding.
Finally
Proteins are important nutrients that provide amino acids—the building blocks of proteins in the body. These proteins form part of various structures, such as muscles and other tissues. A varied diet with protein-rich foods helps you get enough amino acids.
Do you have more questions or are you looking for personalised advice? Then contact our health coaches via the online chat, or visit a Vitaminstore shop near you.
Sources
- Voedingscentrum
- Keuringsraad, KOAG/KAG
- European Food Safety Authority (EFSA)
- Natuur en gezondheidsProducten Nederland (NPN)
- Information Centre for Food Supplements & Health (IVG)
