Essential amino acids are organic compounds,which are requiredin virtually all biological processes. They are key structural components of all the tissues in the body.
Amino acids provide cellular structure and perform essentialfunctions in our bodies. They are involved in the storage and transport for nutrients.
Amino acids are also vital for assisting with healing and the repairing of tissue, and criticallysupport our metabolism as a whole.
The 8 Essential Amino Acids
Although the body can produce many amino acids, it cannot synthesise these eight amino acids and they must be sourced from diet. They include: Phenylalanine,the three Branched Chain Amino AcidsValine, Leucine and Isoleucine, Lysine, Threonine, Tryptophan, and finally Methionine. Histidine is essential for infants, but not for adults.
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Phenylalanine
Role
L-phenylalanine is an essential amino acid that is converted into another amino acid called tyrosine.
This amino acid is needed to form important brain chemicals(neurotransmitters and hormones) including norepinephrine(akanoradrenaline), epinephrine (aka adrenaline), their precursorL-dopa, and finally thyroid hormones, which are responsible for the regulation of our metabolism.
Benefit
Without sufficient L-phenylalanine it’s possible to experience cognitive dysfunction, depression, and appetite loss.
Sources
Some of the best natural sources of phenylalanine include poultry, beef, fish, pork, eggs, yogurt, cheese, soy products, and certain seeds and nuts.
Recommended Daily Dosage
33 mg of Phenylalanine(Female – 1,980 mg. Male – 1,640 mg) per kilo per day.The figures in brackets are thedaily totals in mgfor a60kg (132 lbs) femaleandan 80kg (176 lbs) male.
Valine
Role
Valine is one of three branch-chained amino acids (BCAAs) and promotes the repair of tissues.
Valine helps with energy prevision, regulates blood sugar levels, and assists with normal growth and development.
It also is involved in stimulating the central nervous system.
Benefit
Valine is often taken in supplement form with other BCAAs to build muscle mass in athletes.
Sources
Some good natural sources of valine include meat, dairy products, soy products, mushrooms and peanuts.
Recommended Daily Dosage
24 mg of Valine(Female – 1,440 mg. Male – 1,920 mg) per kilo per day.The figures in brackets are thedaily totals in mgfor a60kg (132 lbs) femaleandan 80kg (176 lbs) male.
Leucine
Role
Another branch-chained amino acid (BCAA), leucine is the fourth most concentrated amino acid found within muscle tissue.
Benefit
It helps to maintain nitrogen balance and energy supply.
Sources
It is also taken in supplement form with other BCAAs to support muscle building.
Foods rich in this amino acid include soybeans, beef, peanuts, pork, fish, almonds, chicken, lentils, oats, chickpeas, corn, rice, and dairy products.
Recommended Daily Dosage
43 mg of Leucine(Female – 2,580 mg. Male – 3,440 mg) per kilo per day.The figures in brackets are thedaily totals in mgfor a60kg (132 lbs) femaleandan 80kg (176 lbs) male.
Isoleucine
Role
The third branch-chained amino acid (BCAA), isoleucine is also involved in muscle development and repair.
It is broken down by the body to provide energy within the muscle tissue and assist the body when recovering from strenuous physical exercise.
Benefit
Insufficient levels of this amino acid within the body can produce symptoms that are similar to those experienced by people suffering from hypoglycemia.
Sources
Some of the best sources of isoleucine include seeds, nuts, eggs, meat, fish, lentils, and soy protein.
Recommended Daily Dosage
19 mg of Isoleucine(Female – 1,140 mg. Male – 1,520 mg)per kilo per day.The figures in brackets are thedaily totals in mgfor a60kg (132 lbs) femaleandan 80kg (176 lbs) male.
Lysine
Role
This is a key essential amino acid that helps to build a healthy immune system.
It is involved in the development of antibodies and has important antiviral properties.
Benefit
Studies show that this particular amino acid is especially beneficial for safeguarding against herpes virus. Lysine also assists with the formation of collagen and muscle tissue.
Sources
Good sources of this essential amino acid include fish, eggs, cheese, lima beans, potatoes, red meat, milk, yeast, and soy products.
Recommended Daily Dosage
38 mg of Lysine(Female – 2,280 mg. Male – 3,040 mg)per kilo per dayThe figures in brackets are thedaily totals in mgfor a60kg (132 lbs) femaleandan 80kg (176 lbs) male.
Threonine
Role
This essential amino acid helps to maintain the balance of protein within the body and therefore supports normal growth and development.
It is also involved in supporting the central nervous system, cardiovascular system, immune function, and liver function.
Benefit
Threonine is required to produce the amino acids serine and glycine that produce elastin, collagen and muscle tissue. Combined with methione and aspatic acid, thronine also helps to process fatty acids and prevent liver failure.
Sources
Good sources of this essential amino acid include meat, grains, dairy, leafy vegetables, and mushrooms.
Recommended Daily Dosage
20 mg of Threonine(Female – 1,200 mg. Male – 1,600 mg) per kilo per day.The figures in brackets are thedaily totals in mgfor a60kg (132 lbs) femaleandan 80kg (176 lbs) male.
Tryptophan
Role
This essential amino acid is required to produce the important neurotransmitter serotonin.
Benefit
The level of serotonin in the body has a direct influence on emotions and mood.
Low levels of this neurotransmitter can lead to insomnia, depression, and weight gain; among other problems.
Tryptophan is also needed for the manufacture of vitamin B3 (niacin).
This nutrient assists with the regulation of blood sugar, stop free radical damage, and prevent cholesterol buildup.
Sources
The best sources of Tryptophan can be found in turkey, chicken, beef, fish, brown rice, peanuts, cottage cheese, and soy protein.
Recommended Daily Dosage
5 mg of Tryptophan(Female – 300 mg. Male – 400 mg)per kilo per day. The figures in brackets are thedaily totals in mgfor a60kg (132 lbs) femaleandan 80kg (176 lbs) male.
Methionine
Role
Methionine, like the important Arginine,is asulphur-containing essential amino acid.
Ithelps the body to effectively process and remove fat.
Benefit
The body needs high levels of methionine to produce the amino acids taurine and cysteine, as well as the powerful amino acid glutathione.
Sources
Good natural sources of this amino acid include lentils, meat, fish, garlic, onions, seeds, yogurt, soybeans, and eggs.
Recommended Daily Dosage
19 mg of Methionine(Female – 1,140 mg. Male – 1,520 mg)per kilo per day.The figures in brackets are thedaily totals in mgfor a60kg (132 lbs) femaleandan 80kg (176 lbs) male.
Histidine
Role
Histidine is essential for infants to ensure theregulation of growth and natural development and repair mechanisms.
Benefit
The body needs it to producehistamine, glutamate, ferritinand haemoglobin. It is therefore essential forvarious metabolic reactions, energy and blood supply as well as detoxification of heavy metals.Other functions include the regulation of the blood pH and supporting the healing of wounds.
Sources
Good natural sources of this amino acid include Apple, pomogranates,alfalfa, beets, carrots,celery,cucumber, dandelion, endive,garlic,radish, spinach and turnip greens.
Recommended Daily Dosage
14 mg of Histidine(Female – 840 mg. Male – 1,120 mg)per kilo per day.The figures in brackets are thedaily totals in mgfor a60kg (132 lbs) femaleandan 80kg (176 lbs) male.
SUMMARY: Recommended Daily Intakes (RDI) / Dosages of Essential Amino Acids
Based on their individual functions, essential amino acids have differing recommended daily intake (RDI). We have researched for youtherecommended daily intake of essential amino acids per kilogram of weight here. The figures in brackets are the daily totals in mgfor a 60kg (132 lbs) female and an 80kg (176 lbs) male.
- 33 mg of Phenylalanine(Female – 1,980. Male – 2,640 mg) per kilo per day
- 24 mg of Valine(Female – 1,440 mg. Male – 1,920 mg) per kilo per day
- 43 mg of Leucine(Female – 2,580 mg. Male – 3,440 mg) per kilo per day
- 19 mg of Isoleucine (Female – 1,140 mg. Male – 1,520 mg) per kilo per day
- 38 mg of Lysine(Female – 2,280 mg. Male – 3,040 mg) per kilo per day
- 5 mg of Tryptophan(Female – 300 mg. Male – 400 mg) per kilo per day
- 20 mg of Threonine(Female – 1,200 mg. Male – 1,600 mg) per kilo per day
- 19 mg of Methionine(Female – 1,140 mg. Male – 1,520 mg) per kilo per day
- 14 mg of Histidine(Female – 840 mg. Male – 1,120 mg) per kilo per day
Are you getting enough essential amino acids?
Eating a balanced diet rich in these essential amino acids is vital for good health and vitality.
If you are concerned that you aren’t getting enough of these amino acids, there are plenty of dietary food supplements that can be taken regularly to ensure that the body is receiving the recommended daily amount.
We sincerely hope that you found this article useful and look forward to your thoughts and comments.
