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Amino Acids play important roles in promoting the health of skincare, haircare and muscle buildup by aiding in repair, growth, hydration and many more factors to your overall health. They often touted for everything, from boosting metabolism and supporting mood to improve skin collagen and muscle growth. But what amino acids really are, and do we get enough of them from food alone – especially if you are vegan?  Amino acids are exactly the building blocks of protein. Proteins are long chain of amino acids. Your body has thousands of different proteins that each have important jobs. Each protein has its own sequence of amino acids. The sequence makes the protein take different shapes and have different functions in your body.

Why Amino acids are big deal

Why are amino acids such a big deal for the body? Think of them as the “building blocks” of proteins and protein itself acts as the scaffolding that holds us together. From repairing tissues to powering metabolic process, proteins are behind almost every function that keeps us alive Amino acids are essential for nearly every biological function, from muscle growth to hormone production and tissue repair. Picture them as the letters of the alphabet, when you combine letters in various ways  you make different words, the same goes for amino acids, when you combine them in various ways, you make different proteins. From producing hormones to regulating neurotransmitters when strung together they form words (peptides) and eventually whole sentences (proteins) that carry out the body’s most intricate tasks. About 20 amino acids are necessary to synthesize all the proteins required by the body, although hundreds of them exist in nature. Of those 20, nine are considered “essential” amino acids (EAAs) because the body doesn't make them naturally. Instead, these nine essential amino acids must be consumed via food. Each amino acid has specific function, when combined into protein, the role expands further. The human body is believed to contain between 10,000 to 50,000 different proteins, each one with a unique purpose.

The Nine essential amino acids are:

• histidine
• isoleucine
• leucine
• lysine
• methionine
• phenylalanine 
• threonine
• tryptophan
• valine

Essential amino acids cannot be produced by the body So they must be consumed from the foods we eat. Luckily huge source of foods that contain essential amino acids, are easily available everywhere. Some of them, packed with amino acids are

• Meat
• Fish and seafood
• Poultry products
• Eggs 
• Milk and dairy products
• Soybeans and derivatives (tofu,tempeh,miso)
• Quinoa
• Buckwheat
• Hempseeds
• Peanuts
• Legumes (beans, lentils, chickpeas)

What are non-essential amino acids ?

If nine of the 20 amino acids can’t be made by the body naturally, that means the remaining 11 can be produced by body itself. These eleven are thus called “non-essential amino acids”, not because they aren’t necessary, but because the body needs them conditionally, like during times of stress, illness, or intense physical demands such as pregnancy. They are involved in processes such as neurotransmission, metabolism, immune response and antioxidative protection. Non-essential amino acids are crucial for nearly every biological process, even though the body can generally make enough to meet its need.

Eleven Non essential amino acids are:

• Alanine
• Arginine
• Asparagine
• Aspartic acid
• Cysteine
• Glutamic acid
• Glutamine
• Glycine
• Proline
• Serine
• Tyrosine

Now as you know, what amino acids are, and the big role they play in maintaining your overall health. Lets discuss some key factors of these acids in your skincare, haircare and muscle buildup routine for a healthier, stronger, youthful and radiant life.

Amino acids benefits in skincare

Their importance in skincare is deeply rooted to their ability to support hydration, repair, protection to overall skin structure. Firstly, amino acids contribute to the production of essential proteins like collagen, elastin and  keratin which are critical for the skin’s firmness, elasticity and strength. Collagen and elastin keep the skin supple and reduce the appearance of wrinkles and fine lines, while keratin forms a protective barrier on the skin surface. Without sufficient amino acids, the body cannot synthesize these proteins effectively, leading to sagging and aged skin. Amino acids also form a key part of the skin’s natural moisturizing factors (NMFs). They help maintain skin hydration by attracting and holding water in the outer layer of the skin. The hydration is crucial for keeping the skin plump, smooth, and resilient against dryness and environmental damage. Some amino acid also regulates the skin’s pH and work with body’s water transport system (aquaporins) to distribute moisture evenly. Additionally, amino acids acts as antioxidants and have anti-inflammatory properties that protect the skin from damage caused by free radicals, ultraviolet rays, pollution and other environmental aggressors. For example, histidine provides antioxidant defense and reduces skin redness, while others support the skin’s natural repair processes to heal wounds and scars effectively. Moreover, amino acids enhances the skin’s ability to regenerate by accelerating the renewal of skin’s cells. This accelerates healing and diminishes visible signs of aging. Incorporating amino acids into skincare products boosts the performance of other ingredients, helping the skin absorb nutrients better and strengthening its natural defenses. Amino acids are gentle, effective and suitable for all skin types, including sensitive and aging skin, making them essential, to effective skincare.

Amino acids benefits in Hair care

Amino acids plays a crucial role in hair care by supporting the  structure, growth, strength and overall health of hairs. Hair is primarily made of keratin, a protein composed of about 20 types amino acids, making these molecules essential for maintaining healthy hairs. Amino acids like cysteine form disulfide bonds which provides hair its strength and resilience. Adequate amino acids prevent weak, brittle hair and reduce breakage. Amino acids such as cysteine and arginine promote blood circulation in hair follicles and stimulate protein synthesis necessary for hair growth. Some amino acids like serine attract and hold moisture in the hair shaft, preventing dryness, frizz and promoting elasticity. Amino acids also help repair and rebuild the hair cuticle, smoothing the surface and reducing split ends. Amino acids contribute to melanin production and collagen synthesis, which help maintain hair color and volume over time.

Common beneficial amino acids for hairs:

• Cysteine :    Strengthens hairs and promote growth
• Arginine  :     Enhances blood flow, improving follicle nourishment.
• Lysine      :     Supports collagen production for hair structure.
• Methionine : Helps with hair repair disorders.
• Tyrosine   :    Maintains hair color through melanin production.
• Serine        :   Supports moisture retention and Elasticity.
• Valine, Threonine, Isoleucine, Proline :   Support Protein synthesis, repair and over hair health. 

Incorporating amino acids through a balanced diet, or hair care products, helps strengthen hair, reduce breakage improve growth, maintain moisture balance and promote a healthy scalp. They are essential nutrients for resilient, shiny, and vibrant hairs.

Amino acids benefits in muscle growth

Amino acids, especially essential amino acids (EAAs) and branched chain amino acids (BCAAs) like leucine, isoleucine and valine, play a fundamental role in muscle growth by promoting muscle protein synthesis, repairing muscle tissue and preventing muscle breakdown. Leucine is a key amino acid that activates mTOR signaling pathway, which triggers muscle protein synthesis – the process by which the body builds new muscle proteins. Amino acids helps maintain a positive net protein balance by not only increasing muscle protein growth, but also reduces muscle protein breakdown, maintaining a positive protein balance necessary for muscle hypertrophy and recovery. Consuming amino acids, around workouts optimizes muscle growth and recovery. They act as fuel during exercise, reducing fatigue and boosting stamina. That’s why many athletes use BCCA supplements for performance. As we age, muscles mass naturally declines, amino acids help slow this process, keeping the body strong and preventing weakness.

When to take essential amino acid supplement

Although, it’s important to consume enough protein through food, from a variety of plant and animal sources, in order to cover full spectrum of necessary nutrients including amino acids. Taking isolated amino acids such as (tryptophan, taurine, or glutamine) can have powerful effects on neurotransmitters, metabolism and even immune responses. It’s important to note that because amino acids compete for absorption, taking an isolated amino acid supplement for long term can create imbalances. Therefore, supplementation should be targeted and professionally guided and is only recommended when:

• You are experiencing an increase in physical demand of amino acids or having a particular active lifestyle, as in the case of athletes or professional sportsman.
• If you are recovering from injury or surgery.
• You want to support specific wellness goals as Improving gut health, skin repair, cognitive support or quality sleep. It is recommended to opt for a combination of amino acids like creatine, a compound that’s derived from amino acids or collagen peptides (extremely well researched, safe and effective) to provide a specific blend of amino acids to support skin, joints and connective tissue. These complexes contains amino acids in proportions and forms that the body recognizes and can use efficiently. Remember to consult a specialist or medical professional for targeted and personalized approach to amino acid intake.

Some Complex amino acids supplements

Creatine :          A peptide of glycine, arginine and methionine, Creatine is widely studied for physical Performance, strength and cognitive health.

Collagen :        A chain composed of repeated patterns of amino acids, its structure gives skin, joints and tissues strength and flexibility. Look for hydrolyzed collagen peptides, which are already broken down into smaller chains of amino acids, making them easier for the body to digest and absorb. Once reached bloodstream, they act as building blocks for the formation of new collagen, and signals cells to increase collagen production.

BCAAs      :      These “branched-chain amino acids” the three Essential acids, valine, leucine and isoleucine are prized by athletics for their ability to improve athletic performance, relieve fatigue and muscle soreness after intense exercise, and reduce recovery time. They are also used after surgery because they support post surgery recovery, help the body after injuries, or in case of muscle loss.

EAAs       :        Several supplements offer all the essential amino acids and are recommended for those who     do not consume enough EEAs through their diets – like vegetarians and vegans – for athletes who want to maintain or improve muscle mass, or for those who want to prevent decreased muscle mass or sarcopenia because of restricted diets or advanced age.