7 amino acids needed for healthy skin, hair and nails
Miscellaneous / / December 03, 2021
Why Amino Acids for Hair, Skin and Nails
Amino acidsAmino acids / MedlinePlus Are the organic compounds that make up proteins. And they, in turn, are part of the integument of the body. For example, hair and nails are built from keratin, and collagen is responsible for maintaining the elasticity and youth of the skin. Without enough constituent elements, it will be difficult for the body to create the necessary proteins.
Amino acids are also needed by humans to digest food, restore tissue, provide energy, and normal functioning of all organs. They also participate in the synthesis of hormones and work as neurotransmitters - substances that help transmit nerve impulses.
Man needsBiochemistry, Essential Amino Acids / NCBI 20 amino acids, some of which our body is able to synthesize on its own. Nine of the essential amino acids can enter the body only from the outside, therefore they are called irreplaceable. To get them, it is enough to follow a healthy diet and consume protein products every day - it does not matter whether they are of animal or vegetable origin.
7 out of 20 essential amino acids are especially important for the quality of skin, hair and nails.
1. Proline
It is one of the main components of keratinGlycine and proline content of epidermal, simple-type epithelial and hair keratins in a range of species / ResearchGate and collagenProline Precursors and Collagen Synthesis: Biochemical Challenges of Nutrient Supplementation and Wound Healing / NCBI, necessary not only to maintain the elasticity of the skin, but also to prevent brittle nails and the normal functioning of joints and tendons. Among other things, proline strengthensProline / PubChem myocardium and maintains normal heart function.
The human body is able to produce this amino acid on its own. But sometimes the process can slow down, for example, with stress, depression, increased mental activity or weakened immunity. In such cases, it is worth adding to the diet foods with gelatin, such as jelly and jellied meat, bone-based broth, Greek yogurt, meat, seaweed.Amino acids in the seaweeds as an alternate source of protein for animal feed / ResearchGate.
When food fails to make up for an amino acid deficiency, supplementation can help. In a daily dose of capsules "Proline»From GLS PHARMACEUTICALS contains 1,000 milligrams of this amino acid. Another variant - "Collagen"In capsules. The supplement is created on the basis of a hydrolyzate of fish collagen: after ingestion, it is broken down into amino acids, including proline, from which the body can build the protein it needs.
Learn more about Proline
2. Leucine
One of the essential amino acids. Leucine helpsLeucine / The University of Rochester Medical Center maintain skin elasticity, recover faster from exercise and control blood sugar levels, and promote muscle growth.
RecommendedProtein and Amino Acis Requirements in Human Nutrition / WHO the daily dose of leucine is 39 milligrams per kilogram of body weight. It will not be difficult to gain such an amount of amino acids with the right diet, since it is containedTop 10 Foods Highest in Leucine / MyFoodData in many products. So, meat (beef and pork), chicken, cottage cheese, tuna and eggs will help to stock up on leucine. For those who do not consume food of animal origin, beans, tofu, tempeh or soy powder, brown rice can be added to the diet.Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates / NCBI, buckwheatTotal Amino Acids in Buckwheat / MyFoodData, seaweedAmino acids in the seaweeds as an alternate source of protein for animal feed / ResearchGate, pistachiosTotal Amino Acids in Phistachio Nuts / MyFoodData, chia, hemp and flax seeds.
And this is not a complete list: you can look for leucine in most protein-rich foods. However, if you don't always have a healthy diet, you can take advantage of nutritional supplements. For example, in capsules “Leucine»From GLS PHARMACEUTICALS contains 1,000 milligrams of this amino acid.
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3. Threonine
The lack of threonine affects the quality of the smile, the health and youth of the skin, because it is necessaryL ‑ Threonine / PubChem for the production of tooth enamel, collagen and elastin. Also, this amino acid is involved in lipid metabolism and prevents fat from accumulating in the liver. Threonine is also useful for fighting intestinal disorders, mild depression and anxiety.
It is an essential amino acid, so threonine must be consumed with food. For normal functioning, the body of an adult needsProtein and Amino Acis Requirements in Human Nutrition / WHO 10 to 20 milligrams of amino acid per kilogram of body weight. SearchTop 10 Foods Highest in Threonine / MyFoodData Threonine can be found in beef, chicken breast, turkey, tuna, tofu, edamame, milk, eggs, green peas, pumpkin seeds, seafood, and quinoa. This amino acid is also available in the form of a dietary supplement: its content in one capsule "Threonine»From GLS PHARMACEUTICALS equals 500 milligrams.
Find out why the body needs threonine
4. Arginine
The main contribution of arginine to health and beauty is its participationArginine Derived Nitric Oxide: Key to Healthy Skin / ResearchGate in the synthesis of nitric oxide. This compound helps to restore the skin and maintain its youthfulness, and also improves blood flow to the hair roots, thereby stimulating their growth. In addition, arginine strengthensArginine: metabolism and functions in the human organism / PubMed immune and digestive systems, protects the lungs, heart and blood vessels, and helps control blood sugar levels by stimulating the production of insulin and glucagon.
The body of an adult healthy person itself produces arginine in sufficient quantities, moreover, this amino acid is ingested along with protein food. More arginine can be foundThe Association of Dietary l ‑ Arginine Intake and Serum Nitric Oxide Metabolites in Adults: A Population ‑ Based Study / NCBI in walnuts, peanuts, and fish - such as tilapia.
There are times when the body does not have enough of its own arginine. Additional source of this amino acid may be neededL-arginine / Mayo Clinic to normalize blood pressure, control cholesterol levels and improve the functioning of blood vessels. GLS PHARMACEUTICALS releases “Arginine»In the form of a dietary supplement, and the daily dose is 1,000 milligrams - this amount is contained in three capsules.
Learn How Arginine Works
5. Lysine
Another participantLysine and collagen / PubMed collagen synthesis. Lack of lysine can leadNutritional factors and hair loss / PubMed not only to a deterioration in the quality of the integument of the body and early aging of the skin, but also to hair loss, a decrease in muscle mass and poor absorption of calciumLysine / PubChem. This amino acid is importantXiaohong Zhu, Gad Galili. Lysine Metabolism Is Concurrently Regulated by Synthesis and Catabolism in Both Reproductive and Vegetative Tissues / Plant Physiology and to maintain a good mood: its deficiency can cause rapid fatigue, loss of appetite and strength, increased irritability.
The human body does not know how to synthesize lysine on its own, and the recommendedProtein and Amino Acis Requirements in Human Nutrition / WHO the daily dose of the amino acid is 30 milligrams per kilogram of body weight. Lysine containsTop 10 Foods Highest in Lysine / MyFoodData in meats, eggs, legumes, fish and seafood, quinoa, Brussels sprouts and almonds are also rich in them.
Supplements can also be used as an additional source. So, in capsules "Lizina»From GLS PHARMACEUTICALS contains 1,000 milligrams of amino acid, which is more than half the daily requirement for a person weighing 60 kilograms.
Find out why a person needs lysine
6. Methionine
Methionine is also an essential amino acid. It is needed for the growth and restoration of the integument of the body, and is also able to prevent premature aging, strengthen nails, improveMethionine / PubChem tone and elasticity of skin and hair.
Due to the lack of methionine, early gray hair may appear. It also controls the production of several important health chemicals, including taurine, which protects the heart and prevents vascular scarring.
Recommended daily allowanceTop 10 Foods Highest in Methionine / MyFoodData of this amino acid per day - 10.4 milligrams per kilogram of weight. You can find it in minced meat or turkey fillets, tuna, tofu, ricotta and other cheeses, Brazil nuts, spinach, avocado, kiwi.
Methionine refersProtein and Amino Acis Requirements in Human Nutrition / WHO to the group of sulfur-containing amino acids, which also includes cysteine produced by the human body. This is not the only thing that unites them: methionine also supplies sulfur for the synthesis of cysteine in the body. Therefore, maintaining normal levels of this amino acid is extremely important. And if the diet does not cope with this task, you can resort to the help of nutritional supplements. In one capsule "Methionine»From GLS PHARMACEUTICALS contains 500 milligrams of amino acid.
Find out what methionine is for
7. Cysteine
This amino acid is essentialL ‑ Cysteine / PubChem for the production of collagen and biotin - a B vitamin that helps regulate fat and protein metabolism. Also, cysteine is part of glutathione, a tripeptide with antioxidant properties. It protects the body from free radicals and prevents oxidative stressOxidative Stress, Mitochondrial Dysfunction, and Aging / NCBI - one of the factors of early aging.
Cysteine is needed not only for maintaining healthy hair, nails and skin, but also for muscle repair and growth. Therefore, it is especially important for those who are actively involved in sports. To provide the body with a sufficient amount of amino acids, it is worthTop 10 Foods Highest in Cystine (Cysteine) / MyFoodData add lentils, oatmeal, sunflower seeds, eggs, meat and fish to the diet.
If you can't get cysteine from food, nutritional supplements can help. For example, in capsules “Cysteine»From GLS PHARMACEUTICALS contains 500 milligrams of this amino acid. It's important to remember that bigger isn't always better. An excess of cysteine is capable ofCysteine increase the load on the kidneys and negatively affect the metabolism. Therefore, before taking supplements, you should definitely seek advice from a specialist.
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BIOLOGICALLY ACTIVE SUPPLEMENTS ARE NOT MEDICINAL PRODUCTS. THERE ARE CONTRAINDICATIONS. BEFORE USE, NECESSARY CONSULTATION.
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