Amino acid complexes can be used for many different health and performance enhancing purposes.  Recently high protein diets have made protein a popular supplement for weight loss.  Protein slows the rate at which sugar enters the body.  By avoiding spikes in blood sugar protein minimizes the storage of sugar as fat.  Individuals with blood sugar imbalances, like diabetes and hypoglycemia, will benefit from protein’s regulation of blood sugar.  Protein also builds muscle tissue, which burns more energy than other body tissue and can lead to weight loss.  Athletes, people who perform physical labour and anyone who is physically active requires protein to repair their tissue and build more lean tissue.  People who are recovering from illness or long periods of inactivity require protein to rebuild their body tissue.  The immune system is dependent on protein to make cells that protect our body.  Frequent colds and flus and chronic infections are signs that the body may need more protein.

The benefit to using amino acid supplements over protein is that the amino acids are easier for the body to absorb.  There are a large variety of amino acid supplements and amino acid processing techniques. In general, look for amino acid supplements prefaced by the letter L (such as L-arginine). These are more similar to the amino acids in the body than are amino acid supplements prefaced by the letter D.  Amino acid supplements are available as tablets, powder, liquid and capsules. The quality of amino acid supplements is apparent in their price.  Higher quality formulas use superior processing techniques, have the amino acids in proper ratios for optimal absorption and avoid adding binders and fillers.  Here are some of the more common processing techniques and types of amino complexes:

Free-Form – Free form amino acids do not have to be digested.  They are absorbed through the small intestine, into bloodstream and become quickly available to muscle or other tissues.  They help to prevent muscle breakdown.  They tend to be more expensive as a supplement.

Di-Tripeptides - Two or three molecule amino acids that are quickly digested and absorbed.  May significantly increase the amount of amino acids that the muscle takes in because of the slightly slower rate of intake.  These supplements are costly and not widely available.

Protein tablets – Protein powder is compressed into tablets for ease of intake.  This protein is no different than the protein powder supplements.  Amino acids are still in protein chains and the body still needs to break them down.

Branched chain amino acids – These amino acids have a branch in their structure.  When taken in by the muscle the branch can be broken to release energy.  Muscles can use this energy during contractions.  Branched chain supplements can have different ratios.  Optimal ratio for normal use is 2:1:1 (leucine : isoleucine : valine).  These supplements are relatively expensive.     

The strategy behind using amino acids for optimal uptake into the muscles is a science unto its own.  If you are interested in optimizing your athletic performance obtain more information about amino acids from reputable fitness sources.

Do not take high amounts of supplemental amino acids if you have impaired kidney function.  Pregnant women should only consume amino acids under the supervision of a health professional.  Certain amino acids can be toxic in excessive amounts, including aspartic acid, glutamic acid, homocysteine, cysteine, serine, and tryptophan.  Take amino acid supplements at least 1/2 hour before or after a meal to maximize their absorption.  If you take an individual amino acid supplement for longer than one month, take it with an amino acid complex.  This will ensure that you do not deplete the levels of any amino acid in the body.
 

5-HTP   click for products     top / select another

5-HTP is a precursor to the hormones serotonin and melatonin.  Serotonin regulates mood, behaviour, appetite, dilation of blood vessels and many other body processes.  5-HTP has been favourably compared to tricyclic antidepressants and Prozac for its ability to alleviate depression.  Serotonin is released in response to fullness and regulates appetite.  Deficiency of serotonin can lead to overeating and obesity.  This also accounts for the fact that when we are under stress our appetite tends to change.

Some people become deficient in serotonin and gain weight because they overeat.  Others lose their appetite partly because their brain is reacting to high levels of serotonin released during the stressful time.  Serotonin also decreases the diameter of blood vessels.  This is helpful in headaches and migraines that are caused by increased blood flow in the brain.

Melatonin regulates the body’s sleep/wake cycles.  Optimal levels of melatonin allow us to have restful and restorative sleep.  Melatonin also cues the body to release growth hormone and sex hormones, which are used during sleep to repair body tissues and normalize hormone levels.  Finally melatonin is an antioxidant that protects tissue by neutralizing damaging free radicals.  The amount of melatonin produced by the body naturally declines as we age so supplementing with 5-HTP may be a means to prevent age-related disease.  5-HTP is recommended by natural health practitioners for insomnia, jet lag, aging, cancer, frequent colds and flus, PMS, memory loss, arteriosclerosis, stroke, Alzheimer’s disease, headaches, migraines, obesity, fibromyalgia, stress, anxiety and depression.

5-HTP can be purchased in tablets or capsules.  Taking your supplement with a high-carbohydrate food or drink, like juice, will increase its absorption.

Excessive use of 5-HTP alters the levels of some immune cells.  Regular laboratory testing is recommended.  Do not use 5-HTP if you are pregnant, nursing, have autoimmune disease or cancers of the immune system.  5-HTP interacts with antidepressant medication.  5-HTP has additive effects when taken with St. John’s wort, SAMe and tryptophan.  It may irritate the digestive tract of sensitive individuals.
 

Alanine is a called non-essential amino acid, because it is a component of protein that can be manufactured by the body from other amino acids.  Just because it is non-essential does not mean that the body cannot benefit from its supplementation.

Alanine helps nitrogen, a byproduct of cellular metabolism, get out of tissue and back to the liver for processing.  It also helps muscle cells release toxins that buildup after aerobic exercise.  Alanine regulates blood sugar by positively affecting sugar metabolism.  Studies show that oral alanine is more effective than a bedtime snack for preventing nighttime hypoglycemia in diabetics.  Finally, a form of alanine, beta-alanine, is a part of two nutrients that increase energy, vitamin B5 and coenzyme A.

Alanine can be supplemented for the following conditions: low immune function, kidney stones, hypoglycemia and muscle recovery.

The biologically active forms of alanine are L-alanine and beta-alanine.  They are found in capsules.  L- alanine is more commonly used.  Beta-alanine is used for energy production because it is a precursor to vitamin B5 and coenzyme A.  Take amino acid supplements at least 1/2 hour before or after a meal to maximize their absorption.  If you take an individual amino acid supplement for longer than one month, add an amino acid complex to the protocol to prevent the deficiency of other amino acids.

High alanine intake can cause low levels of phenylalanine and tyrosine.  Individuals with diabetes, hypoglycemia and those who use insulin or oral hypoglycemics should use alanine with caution.  Alanine can decrease your need for blood sugar stabilizing medication.
  

Arginine is a called non-essential amino acid, because it is a component of protein that can be manufactured by the body from other amino acids.  Just because it is non-essential does not mean that the body cannot benefit from its supplementation.

Arginine plays an important role in the metabolism of protein and nitrogen containing compounds.  Thus it has an important role in muscle building and regaining muscle after periods of illness or inactivity.  Arginine is involved in the production of polyamines and other compounds that promote the growth of all body tissues including muscle.  Arginine can be used for intestinal diseases, wounds and other conditions that require repair of tissue.  It is a precursor to nitrous oxide, a chemical that dilates blood vessels and increases circulation.  This property allows the body to get more oxygen to its tissues for enhancing athletic activity, alleviating impotence and increasing male sexual performance.  Arginine enhances the activity of the thymus; the gland that produces T cells for the immune system.  T cells are important for anti-viral (like HIV) and anti-cancer activity.  Arginine can be used for many health conditions in addition to the ones mentioned above.  They include high cholesterol, liver detoxification, and sterility, obesity, aging, arthritis and blood sugar imbalances.

The biologically active form of arginine is L-arginine.  It is commonly found as a powder or in capsules.  Arginine can be used as an alternative to the athletic supplement NO2.    It is often combined with ornithine for increasing the production of growth hormone.  Take amino acid supplements at least 1/2 hour before or after a meal to maximize their absorption.  If you take an individual amino acid supplement for longer than one month, take it with an amino acid complex to prevent the deficiency of other amino acids.

Pregnant or nursing women should not use arginine.  Do not use arginine if you have herpes, schizophrenia, decreased ability to clot the blood or a history of stroke.  Do not use arginine at high doses for long periods of time because it may cause thickened skin.

Carnitine has a similar structure to the other amino acids but differs in its functioning.  It is not used for protein metabolism or building neurotransmitters.  Carnitine is a fat shuttle that moves long chain fatty acids into the “furnace” of the cell, the mitochondrion.  Fat provides a valuable source of energy for muscles, including the hardest working muscle in the body, the heart. 
 

Carnitine prevents fatty build up in the vessels, liver and muscles.  It decreases cholesterol levels, supports weight loss, increases sperm motility and improves muscle strength.  It is an anti-aging nutrient because it makes the antioxidants vitamins C and E work more effectively.  L-carnitine is sometimes added to infant formulas to enhance energy production and stimulate growth.  L-carnitine is recommended by natural health practitioners for heart disease, heart failure, high cholesterol, improved athletic performance, weight loss and male infertility.

Acetyl-L-carnitine is a derivative of carnitine that is produced by the body.   It is used for protein and carbohydrate metabolism, in addition to its role in fat transportation.  Acetyl-L-carnitine is well studied for its anti-aging effects.  Daily supplementation slows the progression of Alzheimer’s disease by improving memory, attention, language and spatial abilities.  Other health benefits of acetyl-L-carnitine are improved immune functioning, protection of the nerves and improved circulation.   

The biologically active form of carnitine is L-carnitine or acetyl-L-carnitine.  It is commonly found as a powder or in capsules. It may be found in formulas for heart health.  It is used with coenzyme Q10 for supporting the heart.  Because of their greater muscle mass, men require more carnitine than women.  Vegetarians also tend to lack carnitine because food sources are animal based.  Take amino acid supplements at least 1/2 hour before or after a meal to maximize their absorption.  If you take an individual amino acid supplement for longer than one month, take it with an amino acid complex to prevent the deficiency of other amino acids

Do not use supplements of D-carnitine or DL-carnitine.  Do not use carnitine if you have decreased liver functioning.  Carnitine can be depleted by medications like valproic acid and anti-virals.
 

Cysteine     click for products     top / select another

The amino acids that the body cannot produce, and need to be taken in through the diet, are called essential.  Cysteine and cystine are two of these amino acids.  Cystine simply contains two molecules of cysteine bonded together, which increases stability.  Cysteine plays an important role in the formation of keratin and collagen, and the detoxification processes in the liver.  Keratin gives strength to the fingernails, toenails, skin and hair.  Collagen gives elasticity to all connective tissue including the skin and cartilage, found in the joints.  Thus cysteine helps maintain a youthful physical appearance and activity level.  Cysteine contains sulfur and forms sulphur-containing amino acids, like glutathione, which is used by the liver to detoxify harmful chemicals including those found in cigarette smoke, alcohol, aspirin and acetaminophen.  It also protects the body from radiation like that from the sun, industry or medical testing.  Cysteine increases the fluidity of mucus making it beneficial for clearing and improving healing of the respiratory tract.  Natural health practitioners for liver detoxification, skin problems, radiation damage, caner treatment, metal toxicity, respiratory disease and rheumatoid arthritis recommend cysteine.

Cystine is a stable molecule that combines two molecules of cysteine.  The body converts them back and forth easily.  The more soluble form is L-cysteine, making it a more effective supplement.  It is commonly found in capsules.  N-acetyl cysteine (NAC) is an activated form of cysteine that is used for increasing levels of the antioxidant glutathione, protecting against age-related damage and preventing side effects from cancer therapy.  See the article on NAC for more information.  Take amino acid supplements at least 1/2 hour before or after a meal to maximize their absorption.  If you take an individual amino acid supplement for longer than one month, take it with an amino acid complex to prevent the deficiency of other amino acids.

Toxicity with doses over 1000 mg is possible however some chronic diseases require these doses to see a medicinal effect.

Diabetics need for insulin may increase with cysteine use.  Do not use cysteine if you have cystinuria, an inherited kidney disorder.
 

Some amino acids can be manufactured in the body from other amino acids and are thus called non-essential.  GABA, gamma-aminobutyric acid, is one of these amino acids. GABA is a neurotransmitter, a brain chemical that regulates the electrical conduction of the brain.  It stops brain cells from overfiring by binding to receptor sites and blocking the activity of stimulating neurochemicals.  This leads to relaxation of the mind and body.  It can be used as an alternative to the herb kava kava. 

GABA works in the same way as prescription tranquilizers, like valium, but without the chance of addiction.   In times of stress, anxiety or hyperactivity GABA binds in the motor centers in the brain.  It can treat low sex drive if it is caused by stress, hypertension due to tension in the vessel walls and epilepsy from errant brain signals.  Natural health practitioners for stress, hyperactivity, anxiety, hypertension, epilepsy, low libido and BPH recommend GABA.

GABA is found in capsules, tablets or as a powder.  It is best absorbed when taken between meals.  If you take an individual amino acid supplement for longer than one month, take it with an amino acid complex to prevent the deficiency of other amino acids.  GABA should come in an opaque bottle and be kept away from heat and moisture.

GABA can interact with other sedative medications, anti-anxiety agents, antidepressants, pain relievers, muscle relaxants, alcohol and anti-seizure medication.  GABA can cause drowsiness and should not be used if activities requiring alertness are being performed.  GABA has not been tested in pregnant or breastfeeding women, children, or people with liver or kidney disease.  Excess GABA can cause anxiety, seizures, shortness of breath, numbness around the mouth and tingling in the extremities.
 

GLUTAMIC ACID     click for products     top / select another

Some amino acids can be manufactured in the body from other amino acids and are thus called non-essential.  Glutamic acid is one of these amino acids because it can be produced, in the brain, when arginine, ornithine and proline are in ample supply.  Glutamic acid can also be changed into GABA or L-glutamine, and vice versa.  Glutamic acid is a neurotransmitter, a brain chemical that regulates the electrical conduction of the brain.  It excites brain cells and causes them to fire.  Thus glutamic acid stimulates the mind and body.  Glutamic acid also helps the transport of molecules like potassium across the blood-brain barrier and acts as a fuel source for brain cells.  It reduces the build up of toxic ammonia in the brain.  If glutamic acid is changed into L-glutamine it helps to heal ulcers, detoxify chemicals and build muscle tissue.  Glutamic acid can be converted into GABA, a neurotransmitter that opposes glutamic acid in its function.  GABA is an inhibitory neurotransmitter.  Natural health practitioners for hyperactivity, depression, epilepsy, developmental disabilities, muscular dystrophy and ulcers recommend glutamic acid.        

Glutamic acid is usually supplemented as L-glutamine.  L-glutamine is more easily transported into the brain than glutamic acid.  Once in the brain L-glutamine can be easily converted into glutamic acid.  L-glutamine is found in capsules or tablets.  It is best absorbed when taken between meals.  If you take an individual amino acid supplement for longer than one month, take it with an amino acid complex to prevent the deficiency of other amino acids.  Glutamic acid can also convert into GABA, an inhibitory neurochemical.  

MSG, monosodium glutamate, is a variation of glutamic acid.  Individuals who are allergic to MSG should not use glutamic acid.  Glutamic acid in high doses may cause irritation of the central nervous system that is similar to a reaction to MSG.  Do not use glutamine if you have liver cirrhosis, kidney disease, Reye’s syndrome or an accumulation of ammonia in the blood.