The list that follows is a compilation of the basic amino acids and some indication of the role that each plays in the body, in addition to the creation of neurotransmitters. I note the Essential Aminos, designated as such because they are not manufactured in the body.

When we identify a particular amino for a person, they will frequently note other related physical issues resulting from their particular deficiency, so this list may give you some clues. In addition, when people begin taking supplementing with aminos, they started to work through some of their other physical issues as their amino acid balance becomes normal.

ALANINE (Non-Essential) L-Alanine is an important source of energy for muscle tissue, the brain and central nervous system. It strengthens the immune system by producing antibodies and supports the metabolism of sugars and organic acids.

ARGININE (Non-Essential) L-Arginine is essential in muscle metabolism and tissue generation and regeneration. In the body it creates nitric oxide, which is an important catalyst for healthy dilation of blood vessels, circulation and blood flow. Studies have shown that Arginine improves immune responses to bacteria, viruses and tumor cells, promotes wound healing and regeneration of the liver and the release of growth hormones. Arginine is highly concentrated in the skin and connective tissue and helps keep blood-vessel tissue elastic. Arginine also helps to remove ammonia from the body as part of the urea cycle.

Arginine is gaining popularity as a treatment for high cholesterol. Studies with animals and humans suggest that it may improve coronary blood flow and lower cholesterol levels through its antioxidant properties. Arginine Pyroglutamate moves easily across the blood/brain barrier where it releases Arginine, acts as a slow release Glutamine, and increases acetylcholine. Food sources of Arginine are whole-wheat, nuts, seeds, peanuts, brown rice, popcorn, soy, raisins, chocolate, and carob.

ASPARAGINE (Non-essential)
L-Asparagine was the first amino acid to be isolated from a natural source, asparagus juice. It is widely available in plant protein. Asparagine is important to the metabolism of ammonia. It balances the central nervous system and prevents excess nervousness. Asparagine is required for aminos to transfer from one form to another.

ASPARTIC ACID (Non-Essential)
L-Aspartic acid is another amino acid that helps in the expulsion of ammonia from the body. It increases resistance to fatigue and enhances endurance. It is found in dairy, beef, poultry and sprouted seeds.

CARNITINE (Non-Essential)
Neither L-Carnitine or Acetyl-L-Carnitine (see below) are technically amino acids, but they bear many resemblances to them, so they are usually treated as such. L-Carnitine is a dipeptide ö it is made up of two other essential aminos, Methionine and Lysine.

L-Carnitine is involved mostly in muscle performance and cardio-vascular health. It is necessary for the transport of fat into cells where it is used for energy. You consume lots of it when you exercise. L-Carnitine deficiencies can appear as mental confusion or cloudiness, angina (heart pain) and weight gain. L-Carnitine supplementation can help prevent fatty build-ups in the heart and liver (especially likely if you are a regular consumer of alcoholic beverages). Typical dosage is 500 mg, taken twice a day.

ACETYL-L-CARNITINE
Acetyl-L-Carnitine is a form of L-Carnitine. Both Acetyl-L-Carnitine and L-Carnitine are used by the body to transport fatty acids to the cells, where they are burned for energy. Acetyl-L-Carnitine is also responsible for the production of acetylcholine, an important neurotransmitter.

At high doses (1,000-3,000 mg daily), it acts as an agent to reduce blood triglycerides. Studies have shown that Acetyl-L-Carnitine can either slow the onset and progression of Alzheimer's Disease or it may alleviate some of the symptoms associated with it. The tartrate form is very absorbable and does not draw moisture they way pure Carnitine tends to. Normal dosage ranges from 500ö1500 mg twice a day.

CARNOSINE
L-Carnosine is composed of the amino acids Histidine and Alanine. It possesses strong antioxidant properties, and it appears to mediate the interaction between proteins and sugars. It protects against radiation damage, improves the function of the heart, and promotes wound healing. Carnosine is viewed as a neurotransmitter, modulator of enzyme activities and chelator of heavy metals. It has been claimed to lower blood pressure, improve the functioning of the immune system, promote wound healing, and exert anticancer effects. Carnosine has been shown to help peptic ulcers.

CYSTEINE and CYSTINE (Non-Essential)
These amino acids are structured very closely and convert into each other as needed. L-Cysteine is a powerful free radical scavenger and immune system stimulant. It is an important aid to the body in protecting against the effects of radiation and pollution. L-Cysteine strengthens the protective lining of the stomach and intestines, which may help prevent damage caused by aspirin and similar drugs. It is useful to help protect the brain and liver from damage from alcohol, drugs etc. It is a secret weapon against a hangover. It can help slow down the aging process, deactivate free radicals and neutralize toxins. It aids in protein synthesis and helps control cellular change. It is necessary for the formation of the skin, which aids in the recovery from burns and surgical operations. Hair and skin are comprised of between 10-14% Cystine.

L-Cysteine may play an important role in the communication between immune system cells. It is required in the manufacture of the amino acid Taurine and is a component of the antioxidant gluthione. The body can make Cysteine from Methionine and a few other things. Straight Cysteine is rarely used as a dietary supplement, N-Acety-l-Cysteine (NAC) is what you will mostly find. Normal dosage is between 200-300 mg, 2-3 times a day.

GABA
GABA (gamma-aminobutyric acid) is usually classified as an amino acid, although it actually serves as a neurotransmitter. There are more GABA sites in the brain than for other neurotransmitters. GABA basically acts as an inhibitory transmitter, occupying the nerve receptor sites for anxiety or stress-related messages so that they are restrained from reaching the brain, keeping the brain and body from going into "overdrive." GABA and Glutamate serve to regulate the excitability of virtually all neurons in the brain. Therefore GABA is very effective for anxiety disorders as well as insomnia (especially the type of insomnia where racing thoughts keep the individual from falling asleep).

At least 2 grams of GABA should be taken daily for it to be effective. A dosage of 5g has been shown to be more effective, with an upper limit of about 18 grams. There are few if any side effects to GABA. Some users have experienced mild tingling sensations around the face and neck, and others also notice a brief and mild change in heart rate or breathing patterns, but these side effects quickly disappear and have not been shown to be harmful.

GLUTAMIC ACID (Non-Essential)
L-Glutamic acid is involved in the metabolism of sugars and fats. It is considered to be nature's "brain food.ä It improves mental capacity, and is involved in the synthesis of DNA, Glutathione and other amino acids. It is one of the few nutrients that crosses the blood-brain barrier easily and is the only means by which ammonia in the brain can be detoxified, forming Glutamine. Glutamic acid helps speed the healing of ulcers, gives a "lift" from fatigue, and can help control alcoholism, schizophrenia and the craving for sugar. Glutamic acid can be biosynthesized from a number of other amino acids including Ornithine and Arginine.

The Glutamic acid in our bodies is found in proteins where it is connected to (or bound to) other amino acids in long chains. The infamous MSG (Monosodium Glutamate) of Chinese restaurant infamy is the monosodium salt of Glutamic acid, which in its artificially produced state is unbound and can cause allergic reactions in some people.

GLUTAMINE (Non-Essential)
L-Glutamine is primarily produced in the muscles and plays a vital part in keeping the muscles functioning normally. It has become an important muscle-building aid for body builders. Glutamine passes freely across the blood-brain barrier. Once in the brain, it's converted to glutamic acid and increases the concentration of GABA. Although Glutamine is the precursor of GABA and Theanine, it is an excitatory neurotransmitter, so it has a somewhat opposite affect from the other two.

It seems that every cell in the body uses Glutamine. Glutamine is utilized as a source of energy and for nucleotide synthesis by all rapidly dividing cells, such as the cells of the intestinal lining and certain immune cells. It supports the cells that line the digestive system. Insufficient Glutamine plus an acidic bowel and an overgrowth of candida albicans is a recipe for intestinal atrophy which can lead to ãLeaky Gut Syndrome.ä In Leaky Gut, the protective function of the calls lining the small intestine is compromised, allowing undesirable pathogens into the bloodstream, creating toxicity, bloating, allergies and in some cases, arthritis. For this same reason, supplements of Glutamine also protect against aspirin-induced gastric lesions and enhance the healing of painful peptic ulcers.

If the pH of the blood is too acidic, Glutamine is sent to the kidneys, where a certain type of Glutamine results in the release of bicarbonate ions to correct acidosis. If the pH is too alkaline, Glutamine is directed to the liver, where a different kind of metabolism takes place to correct alkalosis. Glutamine dosages usually run around 1/4 teaspoon (750 mg), 3 times a day. It can be taken sublingually. People with kidney or liver problems should not take Glutamine.

GLUTATHIONE (Non-Essential)
L-Glutathione is formed in the liver from the linking of three amino acids: Glutamic Acid, Cysteine and Lysine. It is a powerful antioxidant and detoxifies harmful compounds in the liver, where it is then excreted through the bile. It is also used to prevent oxidative stress in most cells, especially red and white blood cells. Glutathione helps to trap free radicals that can damage DNA and RNA. It is also used in the lungs and intestinal tract to assist in metabolism. Glutathione resists the effects of aging on the body. Some experts question the use of Glutathione as a supplement. Their view is that it is best to take Cysteine, Glutamic Acid and Lysine and let the body manufacture the Glutathione it needs. There are two forms of Glutathione, reduced and oxidized. The reduced form is most commonly sold as a supplement.

GLYCINE (Non-Essential)
Glycine helps trigger the release of oxygen for the cell-making process. It is important in the manufacture of hormones for the immune system and with Methionine and Arginine for the production of creatine, one of the ways the muscles receive energy. It also helps with the absorption of calcium. Glycine is used by the nervous system as an inhibitory neurotransmitter, making it helpful in helping prevent epileptic seizures. Under some circumstances it can also serve an excitatory function also (it gets complicated to explain). Glycine is used in the treatment of manic depression and hyperactivity. It is also found in fairly large amounts in the prostate fluid and may be important for prostate health.

Glycine can be made from Serine and Threonine. A proper level of cellular Glycine produces more energy, but too much of it can cause fatigue. Typical Glycine dosages are wide ranging, from 2 g to 60 g daily. Glycine has a sweet taste, and is sometimes recommended as a sugar substitute for people with diabetes. Glycine is contraindicated for persons immediately recovering from stroke or for those taking the antipsychotic drug clozapine.

DMG or Dimethylglycine is actually closer to the structure of vitamin B, but is not technically considered a vitamin. Its main role is to promote healthy neurotransmitter function. It has been used in Europe and Russia for years to support healthy mental function in children.

HISTIDINE (Non-Essential)
L-Histidine is needed for growth and for the repair of tissue, as well as the maintenance of the myelin sheaths that act as a protector for the nerve cells. It is required for the manufacture of both red and white blood cells. Histidine is helpful in producing gastric juices. It also helps to protect the body from damage caused by radiation and in removing (chelating) heavy metals from the tissues. It increases sexual arousal. It has been used in the treatment of rheumatoid arthritis, allergic diseases, ulcers and anemia. A deficiency can cause poor hearing. Histidine levels that are very high may lead to stress and psychological disorders like anxiety and schizophrenia. Individuals with manic (bipolar) depression should not take Histidine.

LEUCINE & ISOLEUCINE (Essential)
These two aminos provide ingredients for the manufacture of other essential biochemical components in the body, some of which are utilized for the production of energy, stimulants to the upper brain and helping alertness. They help regulate insulin. Supplemental Leucine should always be combined with Isoleucine and Valine at a ratio of 2:1:2.

LYSINE (Essential)
L-Lysine insures the adequate absorption of calcium, helps form collagen (which makes up bone cartilage and connective tissues) and aids in the production of antibodies, hormones and enzymes. It is very important to the immune system and in the formation of gum and lip tissue. It modulates the production of Arginine. Studies show that Lysine may be effective against herpes and cold sores by improving the balance of nutrients that reduce viral growth. It is a precursor of Carnitine. A Lysine deficiency may result in tiredness, inability to concentrate, irritability, bloodshot eyes, retarded growth, hair loss, anemia and reproductive problems.

METHIONINE (Essential)
L-Methionine has antioxidant properties. It prevents disorders of the hair, skin and nails, helps lower cholesterol levels by increasing the liver's production of lecithin, reduces liver fat and protects the kidneys. Methionine is a natural chelating agent for heavy metals. It regulates the formation of ammonia and creates ammonia-free urine, which reduces bladder irritation. It influences hair follicles and promotes hair growth.

Methionine is one of the three amino acids needed by the body to manufacture Creatine, an amino acid essential for energy production and muscle building. Methionine is used in the liver as a detoxifying agent. It has also been used to treat depression, arthritis pain and chronic liver disease. It can reduce hot flashes in menopausal women. There is some risk of cardiovascular damage from long term Methionine use.

SAMe, made from the union of Methionine to a factor responsible for energy production, adenosine triphosphate (ATP), is marketed as a safe and effective natural antidepressant. SAMe increases the action of several neurotransmitters, and helps maintain cell energy. It has antioxidant properties and it increases the production of Glutathione. A material known as TMG is often taken with SAMe to increase its effectiveness.

SAMe can cause nausea and vomiting in some people, so it is recommended that it be started at a dosage of 200 mg twice daily for the first two days, increased to 400 mg twice daily on day three, then to 400 mg three times daily on day ten, and then to a maximum dosage of 400 mg four times daily after twenty days, if needed. Treatment for severe depression requires even higher doses. Unipolar patients are given 800 mg or 1600 mg per day. Do not take SAMe if you suffer from bipolar (manic) depression.

ORNITHINE (Non-Essential)
L-Ornithine is created when Arginine is metabolized during the production of urea. Ornithine facilitates the release of growth hormone. People hospitalized for surgery, generalized infections, cancer, trauma or burns have found that supplementation with Ornithine alpha-ketoglutarate (OKG) hastened their recovery. Ornithine prompts the metabolism of excess body fat. It improves liver function. Anyone with a history of schizophrenia should not take supplemental Ornithine.

PHENYLALANINE (Essential)
DL-Phenylalanine is vital to the production of neurotransmitters. It is the precursor to Tyrosine, which is used to manufacture the neurotransmitters epinephrine, norepinephrine and dopamine. These naturally decline in production as we age, by the way. Both the L and D forms of Phenylalanine are used in the body. You will sometimes find DLPA, which is both forms, sold as a supplement. The D form is converted into phenylethylamine, which is also found in chocolate and marijuana and is created by the body in greater amounts when one is in love. Phenylalanine is more easily absorbed than Tyrosine. Phenylalanine keeps you awake and alert, reduces hunger pain and helps improve memory. Good food sources are: sunflower seeds, black beans, watercress and soybeans.

Typical dosages of DLPA are 500 mg once a day, gradually increased up to 3,000 mg per day if needed. Some sources do go as high as 4,500 mg per day in 3 doses. Dosages of Tyrosine can be considerably higher, but they typically run from 500ö1500 mg per day.

With both Phenylalanine and Tyrosine (described below) side effects if any, will surface as excessive stimulation of the nervous system. Typically as headache, insomnia, and irritability. If these occur, reduce the dosage. There have been reports that Phenylalanine can promote high blood pressure in those predisposed to hypertension. If your thoughts start to rush, switch to Tyrosine. Phenylalanine can promote the cell division of existing malignant melanoma cells, so, if you have melanoma, or any other form of cancer, avoid Phenylalanine

PROLINE (Non-Essential)
L-Proline is an extremely important component of collagen used in the creation and proper functioning of joints, connective tissue, cartilage and tendons. It also helps maintain and strengthen the heart muscles. Proline is important for preventing arterial plaque buildup. A deficiency of it causes skin to age.

SERINE (Non-Essential)
Serine is important for the metabolism of fat and the growth of muscle. It is also important in the formation of cell membranes. Serine is an important precursor of Tryptophan and serotonin. Serine helps strengthen the immune system by aiding in the production of antibodies. It synthesizes the fatty acid sheath around nerve fibers. It is vital to maintaining proper blood sugar levels. It is used as a natural moisturizing agent in many cosmetics and skin care preparations. It can be synthesized in the body from Glycine.

TAURINE (Non-Essential)
Taurine is one of the most abundant amino acids in the body. It has a number of roles regarding normal functioning of the brain, heart, gallbladder, eyes and vascular system. It functions to facilitate the movement of mineral and salt ions in and out of the cells and to stabilize cell membranes. It is a key ingredient of bile, which is needed for fat digestion as well as the control of cholesterol. It helps detoxify harmful chemicals.

Taurine is thought to be useful in dealing with anxiety, hyperactivity, poor brain function and epilepsy as well as hydrating the brain. Taurine, together with zinc is required for proper eye health and vision. Taurine is essential for embryos and newborn infants because they cannot synthesize it themselves. Taurine is found in eggs, fish, meat, and milk, but not in vegetable proteins. It can be synthesized from Cysteine and Methionine as long as sufficient quantities of vitamin B6 are available.

THEANINE (Non-Essential)
L-Theanine is a derivative of Glutamic Acid. It is the active agent found in green tea. It readily crosses the blood-brain barrier, increasing levels of GABA and dopamine. It has been shown to lower blood pressure and reduce the effects of PMS. Theanine acts as a non-sedating relaxant to help increase the brain's production of alpha-waves (those associated with "relaxed alertness"). This makes Theanine extremely effective for combating tension, stress, and anxiety, sharpening mental focus, improving concentration and promoting creativity without inducing drowsiness.

THREONINE (Essential)
L-Threonine is essential to protein balance and production in the body. Threonine is found in the heart, central nervous system, and skeletal muscle, and helps to prevent fatty buildup in the liver. Threonine is an important constituent of collagen, elastin, and enamel protein. It supports the digestive and intestinal tracts in functioning smoothly. It assists with metabolism and assimilation. It enhances the immune system by aiding in the production of antibodies. The Threonine content in grains is low, so vegetarians must be careful about deficiencies.

TRYPTOPHAN (Essential) or 5-HTP
L-Tryptophan converts into serotonin, a vital neurotransmitter. It helps alleviate insomnia by inducing normal sleep and reduces anxiety and depression. Tryptophan can help in the treatment of migraine headaches. It supports the immune system; helps reduce the risk of artery and heart spasms and works with Lysine to reduce cholesterol levels. Tryptophan is helpful in controlling hyperactivity in children. In one notable study, a medical researcher in Holland demonstrated that a combination of Tryptophan (2 g nightly) and vitamin B6 (125 mg three times a day) could restore patients with anxiety type depression to normal in four weeks.

Men naturally produce 52% more Tryptophan than women, and some sources consider this to be a significant contributor to the greater frequency of depression and eating disorders among women. Tryptophan is found in chicken, turkey, fish, beef, and dairy products.

Tryptophan got an unfair rap in 1989 when one company, Showa Denko, tried to apply genetic engineering to the production of Tryptophan and then cut safety precautions in an attempt to reduce costs. The result was a toxic product that killed 37 people and made thousands ill. Although contamination occurred from only one manufacturer, the FDA pulled all Tryptophan off the market, interestingly enough, just 4 days before the announcement and release of Prozac. The FDA tried to keep L-Tryptophan off the market, but could not medically or legally sustain its position, so it reluctantly relented. Some people cried foul because of the FDAâs long ties to the drug industry and its history of opposition to nutritional supplements. L-Tryptophan still may not be imported, however. Eli Lilly made almost $3 billion in profit (not income, but profit) from Prozac last year. In any event, the FDAâs action seriously damaged the use of a potentially very helpful amino acid.

Tryptophan itself is only modestly effective in the treatment of depression. 5-HTP is a mid-product between Tryptophan and serotonin. It produces more serotonin (70%) than straight Tryptophan (5%), and thus this is the form you will most commonly find it in. Numerous double-blind studies have shown 5-HTP to be as effective as Prozac, Paxil, and Zoloft (SSRIs) and tricyclic antidepressant drugs like imipramine and desipramine in treating depression. It also has been effective in dealing with anxiety attacks. 5-HTP, when combined with a healthy diet and an exercise program can have dramatic effects on lowering blood pressure.

There is some concern that in the presence of B6, ingested 5-HTP may convert too quickly to serotonin and not be allowed across the blood-brain barrier, where it is needed. Some people suggest that 5-HTP, especially in larger doses, be used with the prescription drug carbidopa. The purpose of this drug is to prevent the 5-HTP from being converted to serotonin in the rest of the body. I suggest that people try 5-HTP first, and if it agitates them (too much serotonin in the blood) or doesnât help their mood, to try straight Tryptophan. But, remember that of all the amino acids, Tryptophan is least able to cross the blood-brain barrier. Tryptophan dosages usually range between 1,000-4,000 mg per day. Dosages for 5-HTP generally run 50ö100 mg per day with a 200 mg per day maximum. More is often not better with 5-HTP.

Side effects can include drowsiness the next morning and increased blood pressure in persons over age sixty who already have high blood pressure. Even more rare side effects are bizarre or strange dreams and aggressiveness (this can occur in the absence of sufficient supplies of the nutrients needed for normal conversion of Tryptophan to serotonin). Large doses (200 mg) can cause nausea.

Tryptophan and 5-HTP cannot change into serotonin without B6. Also, Tryptophan converts to Niacin before becoming serotonin, and if your body is deficient in Niacin, it will absorb that, reducing the amount of serotonin produced. I always suggest that a good B complex, instead of just straight B6, be taken 5-6 hours ahead of 5-HTP or Tryptophan for this reason. Do not supplement Tryptophan if you are taking MAO inhibitors. Do not use Tryptophan if you have liver damage, or you are restricted from taking Phenylalanine, Tyrosine, or Histidine.

TYROSINE (Non-Essential)
L-Tyrosine is made from Phenylalanine and stimulates the production of the neurotransmitters dopamine, norepinephrine and epinephrine. It often succeeds where pharmaceutical antidepressants fail. Tyrosine is can be used in the morning to enhance alertness and focus. It is an important component of the peptides, which serve as pain relievers. It is the precursor for hormones such as thyroid and promotes the healthy functioning of the thyroid, adrenal and pituitary glands. Tyrosine is essential for the creation of the pigment melanin. It is less likely to impact blood pressure than Phenylalanine. Too high a dose can cause over-stimulation and irritability.

N-Acetyl L-Tyrosine is more rapidly absorbed and more available to the body than straight Tyrosine. Less of a dose of Acetyl-Tyrosine is required to achieve the same effects as Tyrosine. Normal dosages of Acetyl-Tyrosine range around 1,000 mg per day, but as little as 150 mg can be effective. People suffering from Epstein Barr (also sometimes referred to as glandular fever) as well as chronic fatigue syndrome have been linked to excessively high levels of Alanine while having low levels of Tyrosine and Phenylalanine. Foods containing Tyrosine include aged natural cheese, eggs, green beans, lean meat, peas, seafood, seaweed, skim milk, tofu, whole wheat bread, and yogurt.

VALINE (Essential)
L-Valine promotes mental vigor, endurance, muscle coordination and calm emotions. It is needed for muscle metabolism, and it aids in muscle tissue recovery and repair and in maintaining the nitrogen balance in the body. It can be used as an energy source in the muscles, and in doing so preserves the use of glucose. It is closely related to Leucine and Isoleucine both in structure and function. It may also be beneficial in treating or reversing hepatic encephalopathy, or alcohol-related brain damage, as well as degenerative neurological conditions.

A comment on St. Johnâs Wort:

St. Johnâs Wort (Hypericum perforatum) is a plant of legendary healing properties. It was used back in the Crusades for healing and disinfecting open wounds. Taken internally, St. Johnâs Wort works like an SSRI in that it increases the availability of serotonin by blocking its reuptake. It also increases the availability of norepinephrine and dopamine. It is considered a natural SSRI.

In April 2001, the Journal of the American Medical Association published a large trial, which has been widely touted as proof that St. John's Wort didnât really work for depression. The study was widely publicized, but hidden in the fine print was that the study was for major depression. Dietary supplements are not concentrated enough to address exceptionally chronically and severely depressed patients ö you would have to consume buckets full of the stuff to match the potency of pharmaceutical drugs. Even so, although not publicized in the results, 15% of the patients taking St. Johnâs Wort actually did recover. The AMA has refused to retest St. Johnâs Wort on more normal cases of depression.

Do not take St. John's Wort with amino acid supplements (especially Phenylalanine and Tyrosine), and especially if you have high blood pressure. St. Johnâs Wort speeds up the body's breakdown of several drugs, including the blood thinner Coumadin (warfarin), the heart drug digoxin, oral contraceptives, cyclospor, theophylline, and fenprocoumon.

©2004 Blue Lotus Press.
Reproduction is permitted with attribution.