{"id":25302,"date":"2025-02-14T09:50:34","date_gmt":"2025-02-14T08:50:34","guid":{"rendered":"https:\/\/www.naturopharma.net\/?p=25302"},"modified":"2025-02-14T09:50:39","modified_gmt":"2025-02-14T08:50:39","slug":"acides-amines-bienfaits-origine-et-utilisation-en-complement-alimentaire","status":"publish","type":"post","link":"https:\/\/www.naturopharma.net\/en\/acides-amines-bienfaits-origine-et-utilisation-en-complement-alimentaire\/","title":{"rendered":"Amino Acids : Benefits, origin and use in food supplements"},"content":{"rendered":"<h2 class=\"wp-block-heading\"><strong>Summary sheet<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Common name<\/strong> Amino acids<\/li>\n\n\n\n<li><strong>Main properties<\/strong> Energy and vitality | Muscle mass and strength | Immune defences<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are Amino Acids?<\/strong><\/h2>\n\n\n\n<p>Amino acids are the <strong>essential building blocks of proteins<\/strong>They are essential for the body to function properly. They are involved in many biological processes, including <strong>muscle growth, immunity, cell repair and energy production<\/strong>.<\/p>\n\n\n\n<p>Amino acid supplementation is particularly important for <strong>popular with sports fans<\/strong>the <strong>vegetarians<\/strong> and those looking to <strong>optimise their physical performance or strengthen their immune defences<\/strong>.<\/p>\n\n\n\n<p>There are <strong>20 amino acids essential for protein synthesis<\/strong>including <strong>8 are \"essential<\/strong> because the body cannot produce them and must obtain them from food or supplements.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Origin and classification of Amino Acids<\/strong><\/h2>\n\n\n\n<p>Amino acids were discovered in the nineteenth and twentieth centuries and are now the subject of much research. <strong>thousands of scientific studies<\/strong>.<\/p>\n\n\n\n<p>A distinction is made between :<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Essential amino acids<\/strong> (require external input) :\n<ul class=\"wp-block-list\">\n<li>Isoleucine<\/li>\n\n\n\n<li>Leucine<\/li>\n\n\n\n<li>Lysine<\/li>\n\n\n\n<li>Methionine<\/li>\n\n\n\n<li>Phenylalanine<\/li>\n\n\n\n<li>Threonine<\/li>\n\n\n\n<li>Tryptophan<\/li>\n\n\n\n<li>Valine<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Non-essential amino acids<\/strong> (synthesised by the body) :\n<ul class=\"wp-block-list\">\n<li>Alanine<\/li>\n\n\n\n<li>Arginine<\/li>\n\n\n\n<li>Asparagine<\/li>\n\n\n\n<li>Aspartic acid<\/li>\n\n\n\n<li>Cysteine<\/li>\n\n\n\n<li>Glutamic acid<\/li>\n\n\n\n<li>Glutamine<\/li>\n\n\n\n<li>Glycine<\/li>\n\n\n\n<li>Proline<\/li>\n\n\n\n<li>Serine<\/li>\n\n\n\n<li>Tyrosine<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Non-proteinogenic amino acids<\/strong> (are not involved in protein formation but have other biological roles) :\n<ul class=\"wp-block-list\">\n<li><strong>Taurine<\/strong> (energy and cardiovascular support)<\/li>\n\n\n\n<li><strong>Carnitine<\/strong> (fat burner and endurance)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<p>Food sources rich in amino acids include :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Animal proteins<\/strong> meat, fish, eggs, dairy products<\/li>\n\n\n\n<li><strong>Plant proteins<\/strong> legumes, cereals, oilseeds<\/li>\n\n\n\n<li><strong>Superfoods<\/strong> spirulina, chlorella<\/li>\n<\/ul>\n\n\n\n<p>Some plant sources may be deficient in one or more amino acids, hence the importance of <strong>food associations<\/strong> (e.g. cereals + pulses).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Properties and Benefits of Amino Acids<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Energy and Vitality<\/strong><\/h3>\n\n\n\n<p>Amino acids are essential for the production of<strong>ATP (cellular energy)<\/strong> and regulating <strong>muscle metabolism<\/strong>.<\/p>\n\n\n\n<p>\ud83d\udc49 A study has shown that <strong>intake of BCAAs (branched-chain amino acids)<\/strong> before prolonged exercise <strong>reduces fatigue and improves physical performance<\/strong> (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27465383\/\" target=\"_blank\" rel=\"noopener\">source<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Muscle development and recovery<\/strong><\/h3>\n\n\n\n<p>Amino acids are key components of muscle proteins. The <strong>leucine<\/strong>in particular, stimulates <strong>protein synthesis<\/strong> and encourages <strong>muscular growth<\/strong>.<\/p>\n\n\n\n<p>\ud83d\udc49 A study showed that BCAA supplementation <strong>increases muscle mass and reduces protein breakdown after intense training<\/strong> (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25628618\/\" target=\"_blank\" rel=\"noopener\">source<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Strengthening the immune system<\/strong><\/h3>\n\n\n\n<p>Certain amino acids, such as <strong>glutamine and arginine<\/strong>play a key role in the <strong>immune response<\/strong>.<\/p>\n\n\n\n<p>\ud83d\udc49 One <strong>meta-analysis<\/strong> has shown that glutamine <strong>reduces the risk of infection and speeds up recovery after illness or surgery<\/strong> (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4039219\/\" target=\"_blank\" rel=\"noopener\">source<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Cognitive Support and Mood<\/strong><\/h3>\n\n\n\n<p>Amino acids such as <strong>tryptophan and tyrosine<\/strong> influence the production of neurotransmitters (serotonin, dopamine) and improve the immune system. <strong>mental well-being and concentration<\/strong>.<\/p>\n\n\n\n<p>\ud83d\udc49 A study showed that tryptophan supplementation <strong>improves sleep quality and reduces symptoms of mild depression<\/strong> (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2077351\/\" target=\"_blank\" rel=\"noopener\">source<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Weight Loss and Metabolism Support<\/strong><\/h3>\n\n\n\n<p>La <strong>carnitine<\/strong> promotes the transport of fatty acids into the mitochondria, thereby optimising the <strong>fat combustion<\/strong>.<\/p>\n\n\n\n<p>\ud83d\udc49 One study showed that <strong>carnitine can help overweight people lose weight<\/strong> (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28961193\/\" target=\"_blank\" rel=\"noopener\">source<\/a>).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How should I use Amino Acids?<\/strong><\/h2>\n\n\n\n<p>Amino acids can be consumed in several forms:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Natural food<\/strong> (animal and vegetable proteins)<\/li>\n\n\n\n<li><strong>Food supplements<\/strong> :\n<ul class=\"wp-block-list\">\n<li><strong>Protein powders and shakes<\/strong><\/li>\n\n\n\n<li><strong>Specific amino acid capsules and tablets<\/strong><\/li>\n\n\n\n<li><strong>BCAA for athletes<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Recommended dosage<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sport and muscle recovery<\/strong> 5 to 10 g of BCAAs before and after training<\/li>\n\n\n\n<li><strong>Energy and stamina<\/strong> 1 to 2 g of taurine or carnitine per day<\/li>\n\n\n\n<li><strong>Immune support<\/strong> 5 to 10 g of glutamine per day<\/li>\n\n\n\n<li><strong>Well-being and sleep<\/strong> 500 to 1000 mg of tryptophan before bedtime<\/li>\n<\/ul>\n\n\n\n<p>Needs vary according to age, level of physical activity and individual goals.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Precautions and contraindications<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Possible side effects<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c0 <strong>high doses<\/strong>Some amino acids can cause digestive problems (bloating, diarrhoea).<\/li>\n\n\n\n<li>La <strong>glutamine and arginine<\/strong> may interact with certain medical treatments (hypertension, diabetes).<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Not recommended for certain populations<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pregnant and breast-feeding women<\/strong> (except on medical advice)<\/li>\n\n\n\n<li><strong>People suffering from kidney or liver failure<\/strong><\/li>\n\n\n\n<li><strong>People on anticoagulant therapy<\/strong><\/li>\n<\/ul>\n\n\n\n<p>When in doubt, <strong>consult a health professional before taking any supplements<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Suggested associations<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Energy and vitality<\/strong> \u2192 Vitamin C, Magnesium<\/li>\n\n\n\n<li><strong>Muscular development<\/strong> \u2192 Protein, Collagen, BCAA<\/li>\n\n\n\n<li><strong>Immune support<\/strong> \u2192 Zinc, Spirulina<\/li>\n\n\n\n<li><strong>Weight loss<\/strong> \u2192 Carnitine, Green tea<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Summary and Opinion on Amino Acids<\/strong><\/h2>\n\n\n\n<p>Amino acids are <strong>essential for many of the body's functions<\/strong>including <strong>muscle growth, energy production, immunity and metabolism<\/strong>.<\/p>\n\n\n\n<p>Targeted supplementation can be particularly beneficial for :<br>\u2705 <strong>Sportsmen and women<\/strong> wishing to improve their performance and recovery<br>\u2705 <strong>Vegetarians and vegans<\/strong> to compensate for a possible deficit in complete proteins<br>\u2705 <strong>People who are tired or recovering<\/strong> to strengthen the body<\/p>\n\n\n\n<p>Amino acid supplements must be <strong>chosen with care<\/strong>with a focus on <strong>quality formulas tailored to individual needs<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Scientific sources<\/strong><\/h3>\n\n\n\n<p>Li P, et al. <em>Amino acids and immune function<\/em>. Br J Nutr. 2007. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4039219\/\" target=\"_blank\" rel=\"noopener\">source<\/a>)<\/p>\n\n\n\n<p>Blomstrand E, et al. <em>Branched-chain amino acids and central fatigue<\/em>. J Nutr. 2006. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27465383\/\" target=\"_blank\" rel=\"noopener\">source<\/a>)<\/p>\n\n\n\n<p>Shimomura Y, et al. <em>Exercise promotes BCAA catabolism: effects on skeletal muscle<\/em>. J Nutr. 2006. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25628618\/\" target=\"_blank\" rel=\"noopener\">source<\/a>)<\/p>","protected":false},"excerpt":{"rendered":"<p>Fiche de synth\u00e8se Que sont les Acides Amin\u00e9s ? Les acides amin\u00e9s sont les briques essentielles des prot\u00e9ines, indispensables au bon fonctionnement de l\u2019organisme. Ils interviennent dans de nombreux processus biologiques, notamment la croissance musculaire, l\u2019immunit\u00e9, la r\u00e9paration cellulaire et la production d\u2019\u00e9nergie. La suppl\u00e9mentation en acides amin\u00e9s est particuli\u00e8rement appr\u00e9ci\u00e9e par les sportifs, les [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":25303,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"iawp_total_views":255,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-25302","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guide-plantes-et-actifs"],"jetpack_featured_media_url":"https:\/\/www.naturopharma.net\/wp-content\/uploads\/2025\/02\/acides-amines.jpg","_links":{"self":[{"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/posts\/25302","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/comments?post=25302"}],"version-history":[{"count":0,"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/posts\/25302\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/media\/25303"}],"wp:attachment":[{"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/media?parent=25302"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/categories?post=25302"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.naturopharma.net\/en\/wp-json\/wp\/v2\/tags?post=25302"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}