Essential amino acids (EAA): Benefits, sources & intake

Essential amino acids are indispensable for your organism, but there is a catch: your body cannot produce representatives of this group itself, which means you have to obtain them from food. These include: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine and histidine.

Chemically speaking, amino acids are organic, nitrogen-containing compounds. They have a basic amino group, an acidic carboxyl group and a hydrogen atom. In addition, amino acids have a variable side chain – their most important distinguishing feature. Depending on the variant, this can vary, giving the compound a ring- or chain-shaped or branched-chain appearance.

Whether in animals, plants, fungi, viruses or bacteria – amino acids are found everywhere in nature. Humans, on the other hand, rely on a manageable set of 21 such substances that are essential to them. They combine these in different ways to produce a wealth of proteins. Proteins are vital for survival – for muscles, skin, hair, nails, hormone production and supporting the immune system. They can be divided into essential, non-essential and semi-essential amino acids.

And what do EAAs do? Many people are probably wondering that at this point. Well, the nine essential amino acids, or EAAs for short, are true all-rounders. They perform a number of tasks in your body:

• Protein production: They are the basic building blocks for proteins and therefore essential for muscle growth.
• Wound healing: EAAs can accelerate tissue repair after injuries.
• Immune system: These chemical compounds contribute to antibody formation, thereby strengthening your natural defences.
• Mood & hormones: Your hormones are also linked to essential amino acids, which means they influence your general well-being.
• Nervous system: EAAs affect your brain, thoughts and emotions with the help of neurotransmitters.
• Energy production: By supporting glucose (grape sugar) production, essential amino acids support energy production.
• Metabolism: EAAs play an important role in the digestion and utilisation of food.
• Oxygen balance: Since EAAs are also involved in haemoglobin production, they also promote oxygen transport.

However, if your body is struggling with a deficiency of essential amino acids, this can lead to serious health problems such as:

• Muscle loss
• Weakened immune system
• Slowed wound healing
• Growth disorders (especially in children)
• Fatigue
• Depression
• Migraines
• Hair loss

Accordingly, it is important to ensure an adequate supply of EAAs either through diet or supplements.

Unlike fat, amino acids can hardly be stored, which means you should ensure a regular supply. The daily requirement for essential amino acids depends on a number of individual factors. These include: age, gender and body weight. Your activity level also plays a role. This means that athletes and people who regularly engage in strenuous activities sometimes need more essential amino acids than others. As a rule of thumb, from the age of 15 onwards, you should consume 0.8 g of protein per kilogram of body weight every day.

Every essential amino acid is found in varying amounts in both animal and plant-based foods. That is why a balanced diet is crucial. The most important sources of essential amino acids include:

• Milk and dairy products such as cheese or yoghurt
• Meat such as beef, pork and chicken
• Salmon, tuna, prawns and other fish and seafood
• Eggs
• Wholemeal pasta and oatmeal
• Quinoa
• Soy products such as tofu, tempeh and edamame
• Legumes such as lentils, chickpeas and beans
• Nuts and seeds such as almonds, walnuts, chia seeds or hemp seeds

However, it is not that easy to meet your needs solely through a varied diet. Therefore, under certain circumstances, it may make sense to supplement essential amino acids in the form of dietary supplements. This support is particularly recommended if you follow a vegan diet, exercise a lot or consume little protein.

Anyone who deals with essential amino acids, known as EAAs for short, will usually come across the term ‘BCAA’ at some point. But what exactly are BCAAs? This abbreviation stands for ‘branched-chain amino acids’. These include valine, leucine and isoleucine. BCAAs are primarily involved in protein synthesis, whereby they are not converted in the liver but utilised directly in muscle tissue. They therefore play a crucial role, especially for athletes.

Whether for building muscle, strengthening the immune system or improving your mood – amino acids are extremely important for your body. In particular, you should not overlook the nine essential amino acids that your body cannot produce itself. A balanced diet is key here. In certain situations, dietary supplements can also be useful for meeting your needs.