Amino Acids: Health Benefits Beyond Athletic Performance

Amino acids are the building blocks of protein, and they play a vital role in human health. In fact, there are over 20 different amino acids that make up the proteins in our bodies.

While most people only think about amino acid supplements for athletic performance, these nutrients offer a range of benefits for your health.

In this article, we will explore the various benefits of supplemental amino acids and how they can support wellness.

What are amino acids?

Before we dive into the benefits of supplemental amino acids, let’s first look at what they are and what they do in your body.

As mentioned, amino acids are the building blocks of protein. They are essential for human health because they help form the proteins that make up our cells, tissues, and organs.

Amino acids can also be used for energy, and they play a role in numerous vital body functions, including:

• Building muscle mass
• Repairing tissue
• Producing enzymes and hormones
• Regulating moods and cognitive function
• Supporting the immune system

There are two types of amino acids: essential and non-essential: ¹

• Essential amino acids can’t be made by your body, so they must come from food or supplements.
• Non-essential amino acids can be made from other amino acids (although this is not the best name since they are still necessary for health).

In some cases, certain amino acids are considered conditionally essential, which means that they become essential under certain conditions like illness or stress because the body can’t produce enough.

Aside from food, many people use supplements to support amino acid intake. While we often think of protein or amino acid supplementation for sports performance and athletes, they have many more benefits to consider.

How do amino acids support healthy hair, skin, and nails?

Protein is a critical component of hair, skin, and nails, so adequate intake is necessary for structure and support. Amino acids can also support healthy collagen production plus support antioxidant activity that impacts the health of hair, skin, and nails.

Amino acids support antioxidant activity and collagen production.

Antioxidants are compounds that help protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can cause damage and oxidative stress in your body. Oxidative stress is linked to signs of aging in your skin (along with many other chronic health concerns), but amino acids could be one way to keep things in balance.

Glycine is an amino acid needed to make a critical antioxidant in the body called glutathione. Glutathione is often called the body’s master antioxidant because it’s present in nearly all your cells, where it protects against oxidative stress. Without enough glycine, glutathione production can be compromised.

In addition to its role in glutathione production, glycine also supports healthy skin because it’s needed to form collagen that provides structure and support. Collagen is also vital for the structure of your hair and nails.

Another amino acid that supports healthy skin is lysine. Lysine helps to form collagen and is also used to support wound healing because it promotes your skin’s repair processes.

Can amino acids support sleep and energy?

Certain amino acids could support better sleep, making a big difference in your day-to-day energy levels.

Acetyl-l-carnitine for healthy energy production

Acetyl-l-carnitine, a nonessential amino acid, is used to help produce energy by converting fatty acids into fuel by your mitochondria.

Mitochondria are microscopic structures that make energy inside your cells. They are often called the powerhouse of your cells because it’s their job to produce the fuel your cells need to function.

One study found that older adults given L-carnitine reported improvements in occasional fatigue and even supported healthy mental status.