L-alanineL-alanine is a non-essential amino acid and plays a crucial role as a building block of important proteins.

Mostly synthesised by the muscle cells from lactic acid it is considered the most important nutrient for the amino acid metabolism in the blood together with L-Glutamine. Once synthesised L-alanine is absorbed via the liver and converted to a pyruvate. This compound is critical for the production of glucose and and hence blood sugar management.

L-alanine supplements are therefore often used in cases of hypoglycaemia to prevent the organism from suffering low blood sugar or insuline shocks. They enable rapid energy delivery by stimulating the immediate release of glucose into the blood stream.

Other important functions of this amino acid are the support of the immune system and prevention of kidney stones. L-alanine is thus often as a remedy in orthomolecular medicine.

Poor nutrition, a low protein diet, as well as stress and environmental can all cause an insufficiency of L-alanine. Such shortfalls should be compensated with dietary supplements with a level of urgency. Muscle endurance and strength may otherwise adversely affected and ongoing muscle atrophy (shrinkage), fatigue or faintness may result. When dosed appropriately however, L-alanine can be an effective nutrient supporting an intensive training regime and achieve effective muscle growth.

Foods with large amounts of L-alanine

L-alanine is easily washed away and lost in foods due to its strong hydrophilic (water soluble) properties. Foods with large amounts of L-alanine should therefore not be cooked or soaked for too long. Protein rich sources from animals are well suited as sources, in particular:

beef (approximately 3.9 g per 100g) and fish (approximately 2.6 g per 100g),

are recommended, because they can cover a large amount of the recommended minimum daily dose of L-alanine. Yeast (approximately 2.3g per 100g) and partridge (approximately 2,2g per 100g) are also high in L-alanine, although the latter are usually much less popular in Europe.

Athletes in particular have a much larger need to supplement amino acids in order to rapidly build muscle mass. They usually consume protein powder before and after training in order to make the protein rapidly available in the blood stream enabling the body to repair and grow its muscles. They should also include certain foods in their diet, which have high concentrations of L-alanine and other amino acids in order to guarantee an ample supply of these for them vital nutrients.

In order to avoid consuming too much fat as part of a protein-rich diet, certain plat-based food may be consumed. Examples include:

dried white mushrooms (approx. 1.9 g per 100g) and sunflower seeds (approx. 1.8 g per 100 g). Also products such as wheatgerms (approx. 1.8 g per 100g), soymeal (approx. 1.7 g per 100g) and parsley (approx. 1.5 g per 100g)

These foods can help increase physical fitness when consumed over longer periods of time.

Functions of L-alanine in the body

Promote muscle growth with L-alanine

L-alanine is a critical player in the body’s protein biosynthesis and has certain regulatory functionality. Muscle protein consists of approximately 6% of L-alanine. 30% of the L-alanine in the blood is synthesised by muscle, which demonstrates its importance to the overall metabolism. The L-alanine is absorbed from the blood in the liver and then converted to pyruvate. This enables a faster and more effective supply of energy when it is needed so that the body can perform longer at increased levels of intensity. Athletes therefore often supplement L-alanine in order to attain personal goals.

Healthy immune system and kidneys

Other important tasks of this non-essential amino acid are the support of the immune system and prevention of kidney stones. These can be produced by the body as a result of insoluble toxic compounds, which L-alanine is able to chemically neutralise. L-alanine may therefore be used prevetatively against kidney stones by individuals with an according family history..

L-alanine is also an important reactant for glucagon because it will stimulate its production when he blood sugar is too low. Additionally, it will support the generation of glucose from other amino acids. 1

Healthy prostate

Studies have shown that prostate fluid has a high concentration of L-alanine may therefore protect the prostate gland itself from an irregular enlargement. A symptom of this is usually severe pain and problems during urination. This can usually be reduced by the consumption of dietary supplements containing L-alanine.

It is therefore assumed that L-alanine can reduce the swelling of  the gland’s tissue and even be used to treat prostate cancer. 2

L-alanine combats illnesses

The proteinogenic amino acid L-alanine has been successfully used to treat certain illnesses and is therefore used often in orthomolecular medicine. In addition to its ability to positively influence blood sugar it is also used frequently to prevent prostate cancer. Several studies have show that L-alanine also stimulates the immune system, reduces inflammation and therefore helps to balance and stabilise the organism as a whole.

A study showed in 2002 that there is an interrelationship between L-alanine and the secretion of insuline by the pancreas. When allowed to react with glucose it leads to an increased production and excretion of glucose therefore positively influencing diabetes. The metabolism of glucose is improved overall and symptons can be reduced or eliminated altogether. 3 This reduces possible complications of secondary conditions resulting from diabetes, significantly improving patients’ quality of life.

A separate study was able to show that the supplementierung of L-alanine is able to increase physical fitness when combined with exercise and protect from cardiovascular illnesses. Over 400 individuals were asked to consume L-Alanien supplements or placebos and the former group was shown to perform significantly better at exercise whilst displaying lower fat readings in the blood

L-arginineL-arginine (often simply shortened to “Arginine“) is one of the semi-essential amino acids and can be not only produced by the body, but also supplemented through nutrition. The most important characteristic of Arginine is that it is the only reactant for the molecule NO (nitric oxide), which is a vasodilator. One of the characteristics of NO is to regulate vascular tone, ensuring, so to say, the flexibility of blood vessels and a healthy cardiovascular system.

One of the most well-known properties of Arginine is improving the erections of men suffering from vascular erectile dysfunction.

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Arginine is important for the regulation of blood vessels. It is therefore used to:

combat arteriosclerosis (calcification of the vessels) treat erectile dysfunction encourage healthy muscle growth strengthen the immune system improve insulin resistance in cases of diabetes improve the blood flow in capillaries (e.g. in cases of tinnitus or hair loss)

Arginine is needed for the pituitary gland (in the brain) to function properly and works together with some other amino acids, such as L-Ornithine and phenylalanine, to synthesise and distribute growth hormones. These contribute not only to the prompt regeneration of tissue such as nerves and muscle, but also help to maintain the health of many organs and epithelia.

Additionally, Arginine has a positive effect on the human immune system by supporting the production of disease-fighting antibodies and stimulating the thymus gland (an organ which processes these antibodies).

In summary, the most well-known medical benefits of L-arginine are:

as a natural virility remedy for the treatment of erectile disorders (erectile dysfunction) to contribute significantly to the health of the overall vascular system lowering the risk of

strokes and heart attack encourage healthy muscle growth to lower hypertension (high blood pressure) to strengthen the immune system

to improve insulin resistance in cases of diabetes helps to maintain fats and cholesterols at healthy levels as an accompanying treatment for arteriosclerosis (vascular calcification) to improve the blood flow in capillaries (e.g. in cases of tinnitus or hair loss) prevent unwanted blood clotting such as in heart attacks to facilitate and restore memory and learning

In 1998 the Nobel Prize in Physiology or Medicine was won by Luis Ignarro, Robert Furchgott and Ferid Murad for their research on the benefits of Nitric Oxide (NO) and its primary reactant (building block) Arginine.

Here is a video of Dr Ignarro explaining the various health benefits gained from Arginine supplementation:

It is therefore particularly necessary among those with a heightened susceptibility of infection or suffering from serious illnesses to ensure the maintenance of sufficient levels of key amino acids such as Arginine through nutrition or supplements. Otherwise serious deficiencies and malfunctions can develop in the body.

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A particularly well-balanced diet is also advised during the natural growth period (i.e. childhood and adolescence) to cover the daily requirement, which can be complemented by additional supplements as needed.

Today, it very often happens that our diets are not varied enough and the body doesn’t get enough of particular vital substances. Metabolic diseases can also result in organisms no longer being able to completely absorb these substances during digestion, which leads to a deficiency.

Foods Containing Large Amounts of Arginine

In the bodily process of urea exchange, a certain amount of Arginine is naturally synthesised; this amount is, however, insufficient to cover the minimum daily requirement of around 2 to 5g completely. Especially during adolescence, in cases of severe injuries or after serious operations, the body requires a continuous supply of amino acids through food or relevant supplements, as the body will not produce enough amino acids for its own needs by a long way.

Stress and a wide range of other conditions, such as arteriosclerosis or high blood pressure, can increase an individual’s requirements, which is why Arginine is now seen as one of the essential amino acids by leading nutritionists.

Some conditions are seen automatically as a sign that supplements of this valuable amino acid are needed, for example heart and liver failure, coronary diseases, angina pectoris (chest pains) and growth hormone deficiency. In cases such as these, a doctor should be consulted to discuss the possibility of complementing the diet with nutritional supplements.

Raw pork and chicken breasts contain a particularly large amount of Arginine (both around 1.4g per 100g), but these foods have to be cooked thoroughly before consumption to kill any possible germs. During this process, the original concentration of essential amino acids decreases, which is why other foods need to be consumed as well to meet the daily requirement. Nuts, above all walnuts and cashew nuts, are particularly rich in Arginine.

For women who are not pregnant and all other people not undergoing treatment with immunosuppressives for an existing condition, the consumption of raw salmon is suitable for a high supply of Arginine, as it contains around 1.2g per 100g, and is very healthy in other respects too. Chicken eggs and cow’s milk (0.8 and 0.1g per 100g respectively) can also be used as sources, although it must be noted that it is relatively difficult for the body to extract amino acids from animal products. For this reason, pine nuts (around 2.4g per 100g) and walnuts (around 2.2g per 100g) can also be adopted into the dietary plan.

Changes to the diet are, however, nowhere near as effective as using specially-designed products which contain plenty of Arginine.

Functions of Arginine

Arginine performs many vital functions within the body and can, because of its structure, be utilised in a variety of areas. As it is used to form the neurotransmitter nitric oxide (NO), it has a significant effect on the regulation of the tone of blood vessels, as well as influencing several neural processes. Arginine is responsible not only for the conduction of stimuli, but also for the processing of these stimuli and the activity of the nerve cells. Blood flow is improved by the release of nitrogen in the endothelial cells of the arteries, as this causes the blood vessels to widen and enables a better cardiac output. In this way Arginine protects the body from specific conditions, such as arteriosclerosis and even heart attacks, as the increased diameter of the arteries means it takes longer for them to become blocked up by deposits.

A further function of Arginine is protein synthesis within the body, during which process poisonous ammonia is disposed of. Amino acids can turn ammonia into urea, preventing it from entering the circulatory system, which would lead to severe brain damage. Limited liver functioning in particular can cause this to happen; thus, in cases of cirrhosis of the liver or types of hepatitis, suitable supplements should be taken to prevent this occurring. When the level of ammonia is too high, this can lead further to problems falling asleep or insomnia, so special nutritional supplements are best taken in the evening.

As Arginine also encourages the release of the growth hormones prolactin and glucagon, it indirectly increases muscle building and inhibits at the same time the uncontrolled accumulation of fat. Furthermore, it works to support the breakdown of lipids and can therefore support the body during dieting and attempts to lose weight.

At the same time, Arginine also participates in the biosynthesis of creatine, which plays an important role in the energy metabolism of cells. It leads to an improved burning of food stuff like fats and proteins, and increases through this process the energy turnover of the body. As

Arginine also supports the release and effect of insulin, it can contribute to the regulation of blood sugar and blood fat levels.

Arginine and its Medical Uses

Erectile Dysfunction

The logical consequence of Arginine’s various roles in metabolic processes is the possibility of using amino acids to combat certain illnesses and malfunctions in the body. Hundreds of studies to this end have already been carried out, which have proven the remedial potential of amino acids.

Erectile dysfunction is the proper medical term for the common disruption of normal erectile function in males (often more generally referred to as impotence). It is almost as impossible to imagine the treatment of erectile dysfunction without Arginine as it would be to imagine it without the most famous remedy, Viagra.

From the mid- to late-1990s, the phenomenon was treated relatively ineffectively with a range of plant extracts (including yohimbine, muira puama and maca). The effects of these remedies as an aphrodisiac or as a treatment for impotence have been often publicised, but have never been proven, and have actually often been refuted. A wide range of research into the molecule NO (nitric oxide or nitrogen monoxide) then took place, which earned the researchers Ignarro Furchgott and Murad a Nobel Prize for Medicine. They proved that the molecule NO infiltrates into blood vessel walls and regulates vascular tone.

Arginine is the only reactant for this molecule (NO). When the signal from the brain for an erection reaches the sex organ, the body has to build NO out of Arginine in the blood. This neurotransmitter then enters the blood, relaxing blood vessels and muscles, enabling an erection to occur.

Research into the effects of Arginine in cases of erectile dysfunction showed at the end of the 1990s that an ideal dose of 5,000 mg (with a minimum dose of 3,000 mg) per day can have very positive results in increasing potency. However, there can be side effects.  1. The use of specialised products, available in chemists, is therefore recommended. Only then can the quality and, therefore, the effects be guaranteed.

Arteriosclerosis

The use of Arginine to combat coronary conditions, connected to myodial infarctions (heart attacks) and strokes, is particularly widespread. As it can block a certain substance (asymmetric dimethylarginine, or ADMA), therefore moderating the level of homocysteine in the blood, it simultaneously neutralises two risk factors in cardiovascular conditions, which in turn can help to prevent heart attacks and strokes. Studies by Stühlinger et al. 2 and Bednarz et al. 3 have shown that Arginine leads to a decrease in clinical cases of these conditions and should therefore be

specifically included in the dietary treatment of patients with cardiovascular conditions or with an increased risk of cardiovascular problems.

Diabetes Mellitus

Furthermore, essential amino acids can be used very effectively in the treatment of diabetes mellitus (Type II), as it stimulates the secretion of insulin and prevents the continued destruction of beta cells in the pancreas. 4. Nutritional supplements containing Arginine, alongside other vitamins, antioxidants and minerals, are recommended.

Minimising Stress

Arginine has also been used successfully to combat anxiety disorders in the past few years, as it improves the ability to cope with stress by raising levels of the hormone cortisol as well as reducing the occurrence of psychological tension. 5.

Conclusion

Arginine has changed from being a semi-essential to an essential amino acid for good reason; it has a decisive impact on numerous vital processes. Not only the production of growth hormones, but also the formation of insulin and antibodies are heavily dependent on Arginine. This means that an insufficient intake of Arginine can lead to severe symptoms of deficiency. To counter this before any serious damage is done, it is recommended that, alongside a well-balanced diet, specially designed nutritional supplements are used. These can be especially helpful in the recovery process after operations or accidents.

Today, various symptoms can be reduced with the help of Arginine, which is why it is no longer possible to imagine orthomolecular medicine without this vital substance and it is increasingly finding its way into modern medical practices.

BCAAThe following three essential amino acids are called Branched Chain Amino Acids or BCAAs:

L-Valine, L-Leucine and L-Isoleucine.

You will learn

Why the three BCAAs are significant to the human body How much of each your body needs every day Which foods contain lots of BCAAs Why they are used not only to grow muscle

BCAAs are a popular and widely available fitness supplement. They are particularly well known in body-building and other sports requiring growth of strong muscle tissue. They cannot be synthesised by the body and therefore have to be supplemented via foods containing protein and are therefore classed as essential amino acids.

BCAAs play a pivotal role in human metabolism and are actively used in the treatment against cirrhosis of the liver and in intensive care with great success.

L-Valine

The branched-chain amino acid L-Valine has industrial applications in the fermentation of alcoholic beverages and is a central building block of many important enzymes. It assists in the human body’s energy provisioning processes and therefore plays an important role in building physical strength and muscle mass. Foods containing large amounts of L-Valine are very popular with athletes and especially body builders, who attempt to accelerate muscle hypertrophy (growth) in order to gain strength, power and speed.

L-Leucine

L-Isoleucine

Foods with large amounts of BCAAs

Branched chain amino acids are contained mainly in protein rich foods and make up three out of the eight essential amino acids. With a balanced and healthy diet it should be no problem to cover the body’s daily minimum requirements. Certain factors, however, can radically increase this minimum requirement to the extend that supplementation becomes necessary.

The Flash Diet for example drastically reduces the body’s BCAA depots and the body will require urgent replenishment to avoid the breaking down of muscle tissue to source BCAAs for maintenance or muscle repair elsewhere.

Liver conditions and high intensity exercise will also increase the requirement of Leucine, Valine und Isoleucine. Athletes and patients should therefore consumer extra amounts regularly.

Foods particularly rich in L-Leucine are beef (approx. 1690 mg / 100 g), raw salmon (approx. 1615 mg / 100 g), eggs (approx. 1090 mg / 100 g) and wheat products (approx. 920 mg / 100 g).

L-Valine und L-Isoleucine are also included in significant amounts in meat and other animal produce. Dried peas (approx. 1160 mg / 100 g) and walnuts (approx. 750 mg / 100 g) are particularly suited for vegetarians with their high BCAA concentration.

Meat eaters will get large amounts of their minimum daily requirement from chicken breast (approx. 1220 mg / 100 g) and rice  (approx. 330 mg / 100 g). A healthy adults needs about 10g per day, but this amount will vary between individuals of course.

Functions of BCAAEnergy Supply of muscle tissue

Unlike most amino acids, BCAAs are predominantly metabolised in the muscles and not in the liver. This demonstrates their extraordinary importance in the energy supply of muscle tissue.

They are also useful in treating protein tissue reducing conditions such as tumors, because they reduce the natural amino acid catabolism or break down. In chronic liver conditions a sufficient supply of BCAAs is critical, because it can stop the transfer of potential harmful substances from the blood to the brain.

L-Leucine in particular plays a vital role in the generation and preservation of muscle tissue by supporting protein synthesis in the muscle and liver and blocking the breakdown of muscle tissue. It also regulates the energy supply of the body and plays a part in the synthesis of glucose. It is therefore advised to supplement it during low carbohydrate diets.

L-Valine is important in the biosynthesis of protein and the proper conversion of food into energy. This means it is an important muscle nutrient and is regularly supplemented by professional athletes.

Stimulation of insuline production

Anti-ageing

Conclusion

Branched Chain Amino Acids (BCAA) are essential to the human body and critical for muscle hypertrophy (growth) and maintenance. They have a significant positive effect on the generation of various tissues, healing and metabolic processes via the protein synthesis in the liver.

Walnuts and mais flower as plant-based sources and meat, milk and eggs are most appropriate to cover the recommended daily allowance. If the body does not receive a minimum amount of L-Valine, L-Leucine und L-Isoleucine, which can easily happen in professional athletes the shortage can easily compensated by consuming dietary supplements, which are also beneficial in the prevention and treatment of certain illnesses such as diabetes.

Supplementation is recommended especially during periods of highly intensive exercise which will promote the growth of muscle tissue.

BCAAs should also be supplemented to complement food during weight-loss diets to counteract muscle atrophy as the body may significantly lack certain nutrients. Most of the formula diets are designed to supply the critical nutrients to the body such as amino acids including L-Valine, L-Leucine and L-Isoleucine and are therefore highly recommended for healthy and sustainable weight loss.

L-carnitineL-carnitine is synthesised from the amino acids lysine and methionine, and it performs essential functions in human metabolism. The naturally occurring protein compound does this by acting as a receptor molecule for different fatty acids, and it therefore contributes towards providing an effective supply of nutrients and energy generation in the body.

The importance of L-carnitine is particularly clear in the transport of fatty acids. Long-chain fatty acids are only able to be transported into the mitochondria, which generate energy in the cells of the body, with the help of L-carnitine. Therefore carnitine is particularly well known as a fat burner.

Because the human body can build L-carnitine itself, only part of the daily requirement for the substance must come from the intake of food. The fact that human cells mostly absorb the protein-like substance through eating meat must also be taken into account when considering the required daily intake. This is because larger amounts of L-carnitine are present in mutton and lamb, so the intake requirements can be met more easily with suitable consumption of these products.

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Most important properties:

It is the transport molecule for fatty acids It can improve the process of burning fat, and it can help you lose weight It can allow better energy release (which is recommended in order to meet cognitive

performance requirements) It improves recovery after sports There is some evidence to suggest that L-carnitine can improve erectile function and

sperm production (however, the results of studies on L-Arginine are more convincing).

On average the body contains 20-25g of L-carnitine, which is mostly stored in heart muscles and skeletal muscles. These muscles are characterised by their intensive metabolism of fatty acids, and they are therefore particularly dependent on proteins.

One of the most important properties of L-carnitine is its ability to exist redundantly when present in the human body, without causing significant adverse effects. It can be converted into urea, and then excreted in urine without causing health problems.  Because of this, a possible overdose of L-carnitine leads to no side effects or other damage. In contrast to this, there are some diseases such as Crohn’s disease, where an additional supply of the nutrient through supplements is very important in managing the condition.

Food that is rich in L-carnitine

L-carnitine is a water-soluble molecule and it can therefore be naturally excreted through the production of urine. Because of this property, the amount of L-carnitine present in patients undergoing dialysis treatment is frequently too low. As a result of this, the patients must take additional supplements or be supplied with L-carnitine intravenously. During the dialysis treatment, the nutrient is removed from the body alongside other compounds usually eliminated in the urine. Consequently, this can lead to the development of a deficiency.

Furthermore, the high solubility of L-carnitinein water can have a negative effect on the contents of certain food products after cooking. This is because after prolonged contact with water, a leaching effect can occur and the quantities present can become considerably reduced.

Very little L-carnitine is present in vegetarian food

The human body mostly receives its supply of L-carnitine from red meat. Because of this, in a mixed diet around 100 to 300 mg per day is taken into the body. Conversely fruit, vegetables and meat from poultry contain little or no L-carnitine. Therefore, people following a vegetarian or vegan diet receive only approximately 3 – 20% of the level received through a mixed diet, and this amount of L-carnitine is classed as being inadequate. [ "1. u.a. Axel G. Feller and Daniel Rudman: Role of carnitine in human nutrition. In: The Journal of nutrition, Volume 118, Issue 5, 541 - 547, Januar 1988'].

In addition to the intake of L-carnitine in the diet, the substance is also synthesised by the body. However different vitamins and iron must also be present in adequate quantities for this to occur.  If this is not the case, the production continuously slows down until it finally becomes essential that the nutrient is supplied through particular foods.

In order to do this, almost all types of meat can be used and mushrooms also contain a substantial amount (approximately 15 mg per 100g).  Products that are particularly suitable for vegetarians to eat in order to meet the daily requirements include cheese (approximately 0.6 to 12.7 mg per 100g) and dairy products (approximately 2 to 10 mg per 100g). However, it must also be taken into account that only 54 to 87% of food consumed contains L-carnitine that is available for the body to use and which can be recycled.

Functions of L-carnitine

L-carnitine fulfils essential functions in the body as a vitamin-like substance, and in doing so it is involved in a variety of processes. For example, it supports the kidneys and liver in their role in detoxifying substances and eliminating these toxins. It also enables the burning of long-chain fatty acids in order to release energy. This is required by a range of muscle cells in the human body, but particularly by those in the heart. Furthermore in all the sites where this is possible, L-carnitine fulfils its function as a so-called ‘bio carrier’ by directing fatty acids to the site of energy production inside the membrane of the mitochondria.

The reserves of L-carnitine in the human body are relatively small- they only consist of approximately 20 to 25 mg. Therefore insufficient intake of food can be very quickly noticed and this can lead to the occurrence of dangerous symptoms of deficiency. These are frequently expressed through an increased susceptibility to infections, disorders of lipid metabolism or reduced fertility. An insufficient supply of L-carnitine also increases the risk of having a heart attack, as the heart muscle is heavily dependent on the presence of an adequate level of the nutrient.

Supporting the immune system

Another important application of L-carnitine is in supporting the immune system. With the help of lymphocytes pathogens can be rendered harmless, and this process is stimulated by the vitamin-like substance, L-carnitine. Therefore with the help of L-carnitine, the immune system can be strengthened and illnesses can be more easily fought off. Furthermore, the nutrient can increase the activity of phagocytic cells and killer cells, and L-carnitine itself can also function as an effective antioxidant. In this context, it inhibits the destruction of cells and tissues due to so-called free radicals, and as a consequence mostly protects membranes and nerve cells. For this reason, to some extent L-carnitine can also protect against degenerative neurological diseases such as Alzheimer’s and Parkinson’s disease, as these are associated with the increasing degradation of neurones.

Finally, a sufficient supply of the vitamin-like substance can lead to improved physical and mental performance. For this reason, L-carnitine can also be used for targeted performance enhancement in athletes. It reduces the recovery time required for greater physical exertion, and equally helps with the elimination of unwanted fat deposits.

L-carnitine used against illness

L-carnitine for diabetes

In most cases patients with diabetes struggle with heightened oxidative stress, and it has been found that with L-carnitine these high levels can become reduced. Because of this possible link, in 2008 a study was implemented to investigate this relationship, where in over 80 subjects the effects of supplements containing L-carnitine were examined. The investigation showed that the supplements could reduce the concentration of both LDL cholesterol and triglycerides, and could therefore decrease the level of oxidative stress. [ "2. for example Malaguarnera M et al.: L-carnitine supplementation reduces oxidized LDL cholesterol in patients with diabetes; Am J Clin Nutr. 2008 Dec 3'].

L-carnitine encourages the burning of fat

L-carnitine is essential in the burning of lipids and it is also involved in supplying energy to muscles. Therefore, it can contribute towards targeted fat reduction within the framework of dietary measures. Additionally, L-carnitine increases the development of muscle mass with suitable supplementation, and it promotes a positive state of mind. Furthermore, it can reduce fatigue in older people, and lead to increased vitality and energy. [ "3. M. Malagurnera et al.: L-carnitine treatment reduces severity of physical and mental fatigue and inreases cognitive functions: a randomized an controlled clinical trial; American Journal of Clinical Nutrition; Vol. 86, No. 6, 1738-1744 Dec. 2007"].

The effect of L-carnitine on heart disease must also not be underestimated, as it generates approximately 70% of the energy required by the heart. For this reason, the vitamin-like substance supports heart function for existing limitations such as angina or coronary sclerosis, and can consequently protect against possible exacerbations or heart attacks. Cardiac arrhythmias can also be avoided with suitable supplementation and the characteristics of an existing heart failure can be alleviated. [ "4. Serati AR, Motamedi MR, Emami S, Varedi P, Movahed MR. L-carnitine treatment in patients with mild diastolic heart failure is associated with improvement in diastolic function and symptoms. Cardiology. 2010;116(3):178-82"].

Conclusion

L-carnitine is produced in the body from two essential amino acids. However despite this, a proportion of our daily requirements for the nutrient need to be met through our food intake, and because of this particularly vegetarians and vegans have insufficient levels of L-carnitine. Additionally, too much stress together with pre-existing conditions and disorders of absorption can contribute towards a deficiency and inhibit some areas of metabolism.

L-carnitine not only controls the metabolism of fat, but it is also responsible for the protection of nerve cells and cell membranes. For this reason, it can be regarded as vital for maintaining the health of the body. In addition to this it is an essential component of orthomolecular medicine, and as an excess supply of L-carnitine can easily be excreted through urine, even in very high doses no side effects are expected.

CreatineCreatine is the most well-known amino acid among bodybuilders. In actual fact, it isn’t really an amino acid, but a tripeptide, like glutathione, a compound made out of three amino acids. It is formed mostly in the liver and kidneys from the amino acids

Arginine Glycine and Methionine .

Creatine is, however, often also taken in through nutrition. The skeletal muscles are the body’s biggest reservoir over 90% of the Creatine in the body is stored in the muscles.

Functions of Creatine

Creatine is of central importance in the energy supply of the muscles, and can therefore be found in the skeletal and cardiac muscles. Fast muscle fibres store the most. This reacts with phosphate to form the energy-rich compound ATP (adenosine triphosphate).

The consumption of Creatine can support muscle-building. However, it is necessary to maintain the intake over a period of several weeks, while continuing weight training.

Creatine Consumption Guidelines for Use in Conjunction with Weight Training

The following intake recommendations are based on Burgerstein’s Handbook of Nutrition (12th edition), p.285:

Fast Loading

“Fast Load” is the more aggressive approach, with a quicker initial intake of Creatine:

Loading phase: 300mg Creatine per kilogramme of body weight => if the body weight is 70 kilogrammes, 21g of Creatine per day in 4 doses. This phase only lasts five days.

Maintenance phase: only around 3g of Creatine per day for a period of 4 to 12 weeks. Weaning phase: no Creatine for at least 4 weeks

This Fast Load method is, however, not recommended by nutritional scientists, as the actual added value of the muscle gained is not high and the kidneys can be overloaded by the metabolic products of Creatine.

Slow Loading

This is the preferred approach today, as there is no proof that higher doses result in significant improvements in muscle-building.

Loading Phase: 3g to 5g per day over a period of 4 weeks Maintenance Phase: 3g per day over a period of 4 to 12 weeks Weaning Phase: 4 weeks or more with no Creatine

Other Uses

Outside of bodybuilding, Creatine is also important and can be taken as a supplement to support medical treatments. It is possible that it can help lower the blood sugar level of those diabetics who play sport.

Studies have indicated that the consumption of Creatine can support cardiac output in cases of heart failure or after a heart attack. These studies are, however, ambiguous, and obviously, any treatment of these conditions should be undertaken by a doctor.

In other sports, the muscle wasting associated with the acute need for energy can be reduced by the consumption of Creatine, so that the balance between muscle building and wasting changes in favour of the former. Both the general performance and the regeneration time of athletes can be improved by it.

Side Effects

Creatine leads to a short-term increase in the water retention of muscle cells. Those with kidney failure or damage should therefore avoid consuming Creatine. More than 5g of Creatine should not be taken for a period longer than three months, as the metabolic products of Creatine can potentially damage the kidneys.

L-cysteineL-cysteine is aproteinogenic amino acid contributing to building protein and includes the element sulphur. It can be synthesised in the human liver and is therefore not an essential amino acid. It should be however, be supplemented in order to cover the required daily amounts. This amino acid is only included to a small degree in proteins (2 %), making a varied diet very important to avoid undersupply.

L-cysteine is built directly from the essential amino acid L-Methionin making its abundance in the body a critical factor to the body’s supply of L-cysteine. It is therefore sometimes counted as a semi-essential amino acid and also due to its role as a catalyst in many important metabolic cycles.

Other roles are the detoxification of the body’s excess sulphuric acid and the protection of cells of free radicals with its strong antioxidant properties. It can also contribute to building Glutathione the body’s main antioxidant when combined with Glycine and Glutamic acid. Glutathione is instrumental for the reduction of used (oxidised) Vitamin C and E. L-cysteine can also neutralise copper poisoning and protect cells from harmful substances, which usually result from nicotine or tobacco consumption.

Foods containing lots of L-cysteine

Healthy, balanced diet

L-cysteine levels in the body should always be kept high by consuming supplements in addition to a healthy diet, because it helps to fulfil a multitude of functions.  Many foods rich in protein usually contain L-cysteine, although usually in small amounts. The diet should be as varied as possible and complimented with dietary supplements in order to ensure the ingestion of sufficient L-cysteine.

L-cysteine: Reasons to supplement your diet

Especially when the individual has chronic conditions, cataract or arthritis he or she will greatly benefit from the appropriate supplementation of this semi-essential amino acid. Also illnesses of the intestines usually increase the needs for L-cysteine, because many nutrients simply cannot be absorbed and get lost as a result of the digestive system being  compromised. Environmental factors such as stress or extreme physical strain will also lead to an increased demand in Cysteine.

The effect of extreme Reduction Diets on the body is not to be underestimated. This can severely deplete the body’s levels of vitamins and amino acids.

Meat and Soy products are best suited to cover the minimum daily required amounts of  1.400 mg L-cysteine. Pork and Chicken are particularly high in L-cysteine with 220 bis 240 mg per 100 g. Raw salmon (approximately 219 mg per 100 g) and chicken eggs (approximately 272 mg per 100 g) are also for an appropriate supply of L-cysteine. Vegetarians can get their supply from sunflower seeds (approximately 451 mg per 100 g) and walnuts (approximately 208 mg per 100 g). Soybeans have the highest concentration with approximately 655 mg per 100 g.

L-cysteine is very soluble in water. When cooking the above foods, special care should be taken that they are not be kept in water for too long to avoid washing out the amino acid.

Functions of L-cysteine

Cysteine is able to fulfil several important functions in the human body due to its specific structure including sulfur and contributes significantly to the general well-being.

L-cysteine and Anti-Ageing

L-cysteine supports the synthesis of the highly antioxidative Glutathione and can also be stored in this chemical form. It therefore plays an important part in detoxification and the resulting protection of several tissues and organs. According to recent research studies this does not only slow down the natural process of ageing, but also helps in preventing dementia and multiple sclerosis, because both conditions are associated with an accumulation of toxins.

Glutathione also inhibits inflammation and leads to an overall strengthening of the immune system. It also stimulates the productions of so-called Leukotrien, which supports the defensive work of the macrophages, which are key elements in the immune system. In cases of short falls of Cysteine infections may therefore become more prevalent due to the reduced amount of killer cells. In extreme cases, however, such shortfall can lead to cancer when the immune system is extremely weakened.

L-cysteine is also important in the metabolism of lipids. It plays, for example, a part in building essential fatty acids and therefore enables the production of cell membranes and protective covers of nerve endings. These consist mainly of myelin, a dielectric (electrically insulating) material that forms a layer, the myelin sheath, usually around only the axon of a neuron. This protects the axon from environmental damage and attacks from free oxidative radicals. In this

way L-cysteine has very high preventative potency in helping to prevent major degenerative illnesses such as Parkinson.

Healthy Skin and Hair with L-cysteine

A very important role of the semi-essential amino acids lies with protein synthesis, meaning the building of proteins. L-cysteine is a natural building block of many important structural proteins in the connective tissue. The body is also able to convert this multifunctional nutrient into Taurine, which is important for the conducting of electric nervous impulses, the digestive as well as the vascular system.

L-cysteine combats Illnesses

L-cysteine exceptionally strong antioxidant properties have so many positive effects on the overall health, that it can be used for both prevention as well as therapy of illnesses.

A study in 2009 investigated the anti-inflammatory properties of L-cysteine.  It was already well-known that there was a direct correlation between oxidative stress und inflammatory processes. The assumption was therefore that the elimination of damaging free radicals would also reduce the inflammatory risk in subjects with existing illnesses. It was ultimately proven that the supplementation of L-cysteine reduces inflammatory reactions in the body promoting an acceleration of healing processes without complications ort side-effects. 1.

L-cysteine combats Osteoporosis

A further application of this semi-essential amino acid is the therapy of osteoporosis especially in older women.  The continuous reduction of bone tissue may increasingly lead to a loss of bone density and ultimately fractures.  It was suspected in the past that low bone density is often correlated with low L-Cystine concentration in the

blood plasm. A study ultimately proved this inverse correlation between increased risk of osteoporosis and L-cysteine supplementation. 2.

It was shown that the supplementation of L-cysteine was able to significantly decrease the osteoporosis. It was able to reduce the activity of the osteoclasts whilst increasing synthesis of collagen , reversing both effects that subjects with Osteoporosis suffer from. L-cysteine may therefore be classed as an extremely important remedy of orthomolecular medicine einzustufen and is used increasingly to treat conditions such as above. Although side effects are virtually non existent, diabetics should discuss the consumption of dietary L-cysteine supplements with their doctor first, because L-cysteine can reduce the concentration of insuline in the blood requiring an adjustment in the antidiabetic medicine.

Conclusion

L-cysteine is today often classed as a semi-essential amino acid due to its ability to neutralise toxic heavy metals in the body. It plays an important role in the synthesis of structural proteins and thus contributes to the stiffness and stability in the connective tissue. L-Cystein protects nerves from oxidation and is thus able to prevent illnesses such as Alzheimer or Parkinson.

Last but not least, the immune system benefits particularly from an appropriate supply of this multifunctional amino acid as it supports the building of the crucial macrophages and in doing so protects the body from infections.

Studies about L-cysteine:

1. “ScienceDaily: Targeting oxidized cysteine through diet could reduce inflammation and lower disease risk; Mar. 31, 2009 ↩

2. “Baines M et al.: The Association between cysteine, bone turnover, an low bone mass; Calcif Tissu Int. 2007 ↩

L-glutamineL-glutamine is one of the non-essential amino acids in humans, without which immune system weaknesses and nerve problems can occur. Among the free amino acids in human blood, L-glutamine is the most abundant at around 20% of the total, and it also otherwise exists in a peptide-bonded state, which makes it stable. A pronounced lack of L-glutamine can be detected particularly during times of metabolic ill-health, such as after difficult operations, or when suffering from injuries or burns. This often means that appropriate supplementation becomes necessary.

Even existing infections can lead to a rapid increase in the need for Glutamine, and these too regularly require extra L-glutamine provision using nutritional supplements.

Above all, this versatilely-applicable amino acid plays a role in the synthesis of amino sugars and other protein chains in organisms, which means that it is especially needed by tissues with a high cell division rate. Examples of these tissues, aside from the immune system, which also has rapid cell production, include the mucous cells in your small intestine and cells for mucous production in the mouth, such as those on the tongue. If you do not have a large enough supply of L-glutamine in your body, it can therefore lead to immune system weaknesses and problems in your digestive system due to infections, and it can affect your quality of life significantly.

Because L-glutamine also allows the production of the natural anti-oxidant glutathione, a known preventer of cell damage, it also works as a protection for all cells against oxidising free-radicals and can thus act against the development of cancer too.  As if that were not enough, this amino acid regulates the stability of acids and bases in the body, keeping proteins active, and through this ensures the correct execution of metabolic processes.

Foods high in L-glutamine

The recommended minimum dose of L-glutamine is around 10g per day, but can also be higher if certain specific factors are at play. In most need are competitive sportsmen and patients with liver or kidney diseases, who frequently need higher doses of up to 40g a day. In those cases nutritional supplements must normally be called upon because natural foodstuffs only contain very low levels of L-glutamine. The need for L-glutamine can also rise sharply during chemotherapy, which is why supplements can often be helpful then.

As L-glutamine is denatured by heat, meaning that its properties are diminished, it is mostly destroyed in the use of treatment processes at high temperatures. Keeping products which contain L-glutamine in direct sunlight over long periods will result in a continual reduction of the vital amino acids, so storage in dark places is recommended.

Doses of L-glutamine

Next to cheese, the German cottage-cheese like product quark is known as the foodstuff containing the most L-glutamine, and thus it should be factored into your meal plans to provide you extra amounts of Glutamine. Milk and yogurt are also good providers of L-glutamine, although they contain markedly less in comparison. Raw and smoked meat contain some L-glutamine, as do soya and wheat products, which can all be used to reach your recommended daily dose.

There are different recommendations as to when in the day L-glutamine can best be absorbed into the body. The theory that has stayed its ground the longest is one of consumption both in the morning and the evening. To best strengthen your immune system, taking one dose of 5g of L-glutamine after getting up and another 5g before going to bed is recommended.  If your aim is to build up muscle mass with higher glycogen storage in your muscle tissue, you should take around 5 to 10 grams of Glutamine before and after working out.

If your L-glutamine levels drop to lower than your body needs, the consequences can be threatening. Not consuming enough L-glutamine over long periods of time can lead to your immune system having lower levels of activity and problems with absorbing vitamins.  Thus, not only do you then have a higher risk of infections, but also a lack of many other important nutrients because your intestine has not managed to absorb all the nutrients from food you have consumed, leaving them unused.

Functions of L-glutamine

L-glutamine is used in creating proteins and is therefore involved in the composition of many protein products. Amongst other functions, it helps to create so-called amino sugars, which assist the body in combating things like osteoarthritis, and supports production of glutathione. As well as this, it puts pressure on fluid retention in cells so that the cell volume can ultimately increase. The body takes this increase in cell water retention as a signal for cell growth and starts to intensify production of protein and glycogen with the aim of increased performance of muscle

cells. At the same time, L-glutamine prevents muscle catabolism and improves your body’s ability to recover during sleep.

If, however, you are suffering from infection or trauma, the amount of free L-glutamine in your body’s muscle systems will reduce by up to 50%, and symptoms like tiredness and fatigue will occur.

Because L-glutamine also provides energy for the digestive cells, it aids those cells in their regeneration and renewal, therefore influencing the absorption ability of the intestine. Cells which divide quickly, such as those in the immune system too, are very reliant on having a supply of L-glutamine. This is why medical procedures like bone marrow transplants have much lower death rates when a targeted supplementary regime of L-glutamine has been given beforehand.

Other uses of L-glutamine can be found in the nervous system, as L-glutamine is very chemically similar to the neurotransmitter glutamic acid. To transport messages in the body, the nerve cells must be stimulated successfully in a row. After this stimulation, the neurotransmitter has to be transported back to the earlier cell which previously released it in order to pass along the message.  When back in the old cell, it is turned into L-glutamine so that it does not accidentally excite the next cell and send a false message. In this way, a second and unwanted excitement of the nerve cells can be avoided, and finally L-glutamine is turned back into glutamic acid for the cycle to start again when needed.

As L-glutamine also has a certain anti-oxidative potential, it can protect human cells from destruction by free radicals, and is therefore able to, up to a certain point at least, prevent degenerative neurological illnesses like Alzheimer’s or Parkinson’s.

L-glutamine in use against illnesses

Autoimmune diseases in the digestive system like Crohn’s disease are almost always accompanied by reduced permeability of the intestinal wall, which ultimately leads to poor utilization of vitamins from the food you have eaten. Indian researchers have now proven that taking L-glutamine supplements as part of your diet (0.5g per kilo of body weight) can drastically increase intestinal permeability and thus improve the vital substances coming into your body. 1

As well as this, bodily activity has an essential influence on generation of L-glutamine and also regulates its uptake. It’s no wonder that you have depleted stocks of L-glutamine in your body if you push yourself to physical limits and have a difficult training programme – but this is associated with weaknesses in your immune system. In order to avoid this consequence, L-glutamine supplements can be used, which will then improve the abilities of your immune system and stop inflammation at the same time. 2

L-glutamine accompanying cancer treatment

Another important field of application for L-glutamine in fighting illnesses is in cancer treatment. In the past, several studies were carried out, showing L-glutamine’s effects against tumours. 3 In their conclusions the researchers decided that appropriate L-glutamine supplementation can considerably improve the metabolism and entire clinical state of cancer patients without increasing tumour growth.  This affects, among other things, an increase of the immune system’s activity, increased rate of cell renewal and a stronger creation of glutathione. Furthermore, L-glutamine can lower the risks of chemotherapy and radiotherapy, leading to the patient being put under less strain.

L-glutamine and glutamate

Glutamate is a flavour enhancer mostly known for being from the Far East. As it is an edible product, it is permitted by many laws regulating nutrition in amounts up to 10g per kilo of food. Glutamate is the salt of glutamic acid and is therefore chemically not comparable to, nor to be confused with, the amino acid L-glutamine.  As a food additive, the different forms of glutamate must be identified on packaging using the E-numbers E621 to E625. Companies prefer, however, to label their food with words like ‘spices’ or ‘yeast extract’, which is also permitted.

Allegedly toxic effects of glutamate in high doses have never been proven. In the 1940s children were administered with over 40g of glutamate per day over several months. This was done under

the belief that it could boost intellectual abilities.  Neither an intellectual increase nor long-term toxic effects could be proven by the study.

Conclusion

L-glutamine is indeed not an essential amino acid because the body can synthesis it, but it is popular  fields of sport and weight training to avoid the threat of muscle catabolism post workout. Among other things, it is used to provide energy for all of your cells and it regulates the stability of acids and bases in the body, keeping proteins active. Due to its multitude of positive qualities, scientists have started to use L-glutamine against illnesses such as cancer and Crohn’s because it can alleviate symptoms and lead to a faster recovery.

L-glutathioneGlutathione is a protein that is found inside every cell of the human body, with the highest concentrations found in the liver. As a sulfuric Tripeptide it consists of the following three amino acids

Glutamic acid , L-cysteine , L-glycine .

Glutathione was first discovered in 1888, but it was not until 1984 that its metabolism in the body began to be thoroughly investigated. Glutathione acts as an antioxidant and detoxifier that protects cells from free radicals and oxidative stress and boosts the immune system. Levels of glutathione in the cells of the human body begin to decline after the age of twenty.

Additional supplementation of L-Cysteine enables the body to produce more Glutathione. This in turn enables the body to reuse oxidised vitamin E and vitamin C when combined with the enzyme glutathione peroxidase.

Key Benefits of Glutathione

Decreased Glutathione levels have been linked to a number of age-related diseases, including Alzheimer’s and macular degeneration. A 2004 study by the University of Alabama found that the red blood cells in male Alzheimer’s patients showed a significant lack of glutathione 1.

A study of patients with heart disease found that the lower the levels of glutathione, the more likely they were to have a heart attack 2.

Glutathione’s strong antioxidant properties make it suitable as a supplement particularly cases of disadvantageous cell growth such as cancer tumors and lipomas. Glutathione is not able to cure cancer, but several studies suggest that the growth of new cancer cells may be reduced.  Some doctors therefore recommend its supplementation to treat cancer, as it increases the effectiveness of chemotherapy drugs and reduces their toxicity 3.

Glutathione has also been used to treat Parkinson’s disease, sickle cell anaemia, idiopathic pulmonary fibrosis and poisoning, as it is able to detoxify the body of heavy metals such as mercury.

Glutathione is able able to positively influence the quality of sperm in men. This effect is achieved by the lowering of blood pressure in cases of diabetic patients, decreasing oxidative stress on the sensitive sperm cells and therefore minimising damage to their DNA cargo4. It is therefore recommended that couples, who are trying to conceive supplement the antioxidants L-glutathione and coenzyme Q10 and Vitamin D, and amino acids such as L-Carnitine, L-Arginine.

Glutathione has also been used to treat asthma and airway restriction when used as an inhalant. A 2010 study by the University of Utrecht found that it prevents early asthmatic reaction and airway hyper-responsiveness5.

Psychiatric illnesses, including bipolar disorder, schizophrenia and depression have been linked to low levels of glutathione as without its antioxidant abilities in the brain, oxidative stress can occurs there6.

It is generally advisable to build a high level of Glutathione in ones blood to protect the body from oxidation (damage to the tissue by free radicals). Oxidative stress plays significant roles in cancer, but also in Artherosclerosis, Arthritis and Cataract.

How Does Glutathione Work?

genetics are important in the aging process

Glutathione is the only intracellular antioxidant found, which means it acts inside the cells. As such it is able to maintain their health and performance and resist disease by neutralising free radicals and keeping other antioxidants, including Vitamin C and E, in their active form. It also helps the liver to process toxins, helps with DNA and protein synthesis, and regulates both the nitric oxide cycle and the metabolism of iron.

The levels of glutathione in patients with serious diseases such as AIDS and cancer have been found to be very low. Studies are on-going into the reasons for this, but many scientists believe there is a link between low glutathione levels and cell death7. Several studies of centenarians (humans who have lived to be over 100 years old) in various countries, including Poland, Italy and Denmark, have found very high levels of glutathione in their cells.

How Best Consume Glutathione

Most recommended for supplementation are combinations of the amino acids L-cysteine and L-glutamine, because oral consumption of L-glutathione is not conclusively researched. In order to maximise the oxidative effect, these amino acids should taken together with selenium, zink and magnesium.

Glutathione occurs naturally in many fresh vegetables, fruits and red meat (beef, mutton and lamb), and a healthy diet can help to maintain levels and make it possible for the body to continue to synthesise it. Particularly useful for this are vegetables that contain high amounts of sulphur, including cabbage, broccoli, garlic, kale and cauliflower.

Many of the benefits are lost when food is cooked, however. Certain nutritional supplements, such as pine bark extract, alpha lipoic acid, milk thistle and grape extract can also increase glutathione levels.

 

While there are many glutathione tablets and supplements on the market, a 1992 study by the University of Bern, Switzerland, found that oral administration of glutathione capsules does not raise glutathione levels

Because it is a protein, a large amount of ingested glutathione is broken down by the gut and eliminated before reaching the cells8. Glutathione is best absorbed by the body when given by intravenous infusion, which is often done in cases of severe disease but is impractical in everyday life.

The most effective way to increase glutathione levels, along with eating a healthy diet and taking regular exercise, is to ingest a precursor. This contains the molecules needed to stimulate the body to produce glutathione, rather than the protein itself.

One such product is Immunocal, which was developed by Dr Gustavo Bounous at McGill University9. This uses undenatured whey protein to deliver the amino acid cysteine to the body’s cells in a bonded form.

Unbonded L-cysteine, or free cysteine, is destroyed in the gut by enzymes and pepsins, but if the cysteine molecules are bonded, it will be absorbed into the bloodstream and enter cells. There it can bond with glycine and glutamate to make more glutathione.

This bonded cysteine is found in human breast milk, and can be replicated with raw cow’s milk in the form of undenatured whey protein. Another option is N-Acetyl-Cysteine, also known as NAC. This has been used for many years to break up mucus in the lungs in patients suffering

from cystic fibrosis, asthma and bronchitis, and is often used by HIV patients to boost their immune system.

Large doses are NAC are often given in cases of acetaminophen (Tylenol) overdose to prevent liver failure. Daily doses of 500g or more of Vitamin C have also been found to increase production of glutathione10.

If not synthesised in the body L-glutathione is produced by fermentation,  which is the industrial processing of plant based foods via enzymes. L-glutathione can be stored easily for up to five years in dry conditions, room temperature and protected from sunlight.

Conclusion

While glutathione is a naturally occurring molecule that is found inside every cell of the body, levels decrease with age and low levels can cause many serious diseases. It is one of the most powerful antioxidants in the body as it is the only one that is intracellular. It has even been found to act as an antioxidant to other antioxidants as it has the ability to maximise the activity of Vitamin C, Vitamin E and CoQ10. While a healthy diet and lifestyle can help to slow the body’s decline, supplementing this with glutathione precursors can help to stimulate the body to produce more and thus maintain health and slow the aging process.

L-glycineAmongst the 22 amino acids vital for our body to function and manufacture proteins, glycine is the smallest and simplest, with only a single hydrogen forming its side chain. Abbreviated at G or Gly, this amino acid has the chemical formula NH2CH2COOH.  It’s the second most widespread amino acid found in human enzymes and proteins.

Glycine is biosynthesised in the liver from the amino acids, serine and threonine. As a solid, it’s a sweet tasting crystalline substance and the principle amino acid within cane sugar. In humans, it’s found in high concentrations within the skin, connective tissues and muscle tissues.

The Role of GlycineGlycine has several important roles within the body. It’s essential for the production of many different acids, including nucleic acids, bile acids, creatine phosphate and porphyrins. On a broader scale, glycine is involved in the regulation and support of many essential processes.

This amino acid is closely associated with the central nervous system and the digestive system. Glycine helps with the breakdown of fat by regulating the concentration of bile acids. Glycine is also required for the biosynthesis of heme. Heme is a key component of haemoglobin. Haemoglobin is essential in the maintenance of red blood cell integrity and optimal oxygen carrying capacity.

Due to the range of functions performed by glycine, this amino acid has proven to be important in the treatment of a variety of medical conditions, as well as supporting overall well-being. Some of the benefits of glycine are outlined below.

Treatment of Neurobehavioral Disorders

Within the central nervous system glycine works together with taurine and gamma-amino butyric acid (GABA) as an inhibitory neurotransmitter. It functions principally within the brain stem and spinal cord where it facilitates the transmission of nerve impulses. Glycine interferes with the hyper-excitability of the central nervous system neurons by removing chloride and potassium to regulate their ability to be over stimulated.

There have been numerous studies investigating the benefits of this amino acid in the treatment of disorders such as hyperactivity, schizophrenia, bipolar, and epilepsy. One study focusing on treatment-resistant schizophrenic patients found that high-dose glycine in association with antipsychotic medication could significantly alleviate negative symptoms associated with this mental illness1. These results are supported by similar studies investigating psychological disorders2 3. Other studies have shown that glycine treatments can help to prevent seizures associated with epilepsy 4 5.

Blood Sugar Regulation

Glycine assists with the regulation of blood sugars by converting glucose into energy. There is evidence to support the use of glycine to improve the long-term blood sugar levels within individuals suffering from type 2 diabetes 6 7. As glycine is sweet, it’s often recommend as a sugar supplement for diabetics.

Muscle Growth

Glycine is one of the amino acids necessary for the biosynthesis of creatine. Creatine provides muscles with a direct energy source and helps to build muscle tissue and strength. Thus, glycine is an important amino acid for athletes wanting to increase muscle mass and performance. It’s also helpful for patients recovering from surgery or other causes of immobility because it can help to prevent muscle degeneration.

Anti-aging Properties

Glycine is an important anti-aging amino acid. Approximately one third of collagen is comprised of glycine. Collagen is the essential protein required to keep the connective tissue and skin flexible and firm. In the absence of glycine, damaged tissues can’t be repaired. Research has shown that glycine helps to protect the body against shock as a result of blood loss; it also helps to prevent free radical formation and hypoxia 8.

Hormone Regulation

This amino acid can be methylated into dimethylglycine (DMG). DMG plays an important role in the one-carbon pathway that’s essential for the biosynthesis of steroids such as estrogenic and androgenic hormones. Glycine also helps to stimulate the secretion of human growth hormone.

Cancer Treatments

Preliminary studies have shown that glycine may have a role to play in the treatment of certain cancers, including the prevention of formation of cancerous melanoma and tumours. Results from a study on mice found that dietary glycine inhibited angiogenesis, stopping the growth of tumours 9.

Health Problems Associated with Glycine DeficienciesGlycine deficiencies are uncommon. However, they can occur in individuals that are malnourished or have diseases such as cancer and AIDS. Individuals that have digestive disorders or suffer from fatigue or low energy levels may also have inadequate glycine concentrations.

Glycine Rich FoodsAlthough the body can manufacture glycine, this amino acid can also be sourced from many high-protein foods. In particular, fish, meat and dairy are rich sources of glycine. Vegetarian glycine sources include soybeans, spinach, kale, cauliflower, cabbage, pumpkin, banana, kiwi fruit, cucumber and beans.

There are also supplements available in the form of powders or capsules that are often used to treat medical conditions such as prostrate problems, poor memory, stroke and schizophrenia. Other supplements containing glycine are available to help treat chronic fatigue syndrome,

anaemia and hypoglycaemia. Theses supplements are designed to boost energy levels and general well-being.

Other uses for GlycineOften you’ll come across glycine within food and beverage products as a taste enhancer and sweetener. It’s also used as an additive in animal feed, a buffering agent in cosmetics, antacids, irrigation solutions and in agricultural fertilizers. Many commercial applications use a synthetic version of glycine produced by using ammonia to treat chloroacetic acid.

ConclusionGiven that glycine is one of the most common amino acids found within human proteins, it’s not surprising that this simple compound has so many functions with the body. Glycine is particularly important in maintaining healthy digestive and central nervous systems. It’s role in the production of human growth hormones and creatine have also seen glycine become a valuable amino acid for athletes wanting to build muscle mass and strength.

Glycine also has positive applications for individuals suffering from neurobehavioral disorders, diabetes, chronic fatigue and certain cancers. As more research and clinical trials are conducted, it’s likely that this amino acid will continue to play an important role in the treatment of a range of medical conditions. Maintaining a healthy diet including glycine-rich foods will help to support the body and supplement internal glycine biosynthesis.

L-histidineL-histidine is one of the semi-essential amino acids and has an imidazole functional group, which is typical for an aromatic amino acid. It is involved in the formation of proteins and influences several of the metabolic reactions in the body.

As L-histidine is only produced in very small amounts by the body, it must predominantly be taken in through the diet. In certain cases, the synthesis of L-histidine is so limited that it can be said to be one of the essential amino acids. Infants in particular need an additional source of L-histidine, either through breast milk, special supplements, or formula milk, as a deficiency can lead to growth problems and other conditions.

Histidine is also an essential substance for those recovering from an illness and during growth (in childhood and the teenage years). It is best to take L-histidine on an empty stomach, as it is then more effective. An unbalanced diet or too much stress can also lead to a deficiency, which can manifest itself in growth disruptions or rheumatic arthritis in adults.

L-histidine has many vital functions within the body and is involved in the synthesis of haemoglobin, tissue repair and the strengthening of the immune system.

Food Containing Lots of L-histidine

L-histidine is mostly contained in foods rich in protein and is exclusively produced in young plant tissues and is passed on to animals through the food chain. The effects of stress, existing chronic conditions and injuries increase the daily requirement of L-histidine; this need can

often only be met through the relevant nutritional supplements.

After operations or in cases of arthritis or anaemia, the body’s need for L-histidine can rise very rapidly, so that supplementation should be considered. An undersupply can have serious consequences for children and young people, as they are still growing and a deficiency can disrupt normal growth. Furthermore, Histidine regulates the immune defence in the body, allergic reactions and inflammatory processes, so a deficiency of L-histidine can lead to an increased tendency towards infection and the aggravation of symptoms of allergies.

In order to prevent these problems, a balanced and varied diet is needed, and consumption of the following foods can help meet the daily requirement. Next to soya beans (around 1097mg per 100g), chicken breast fillets (around 791mg per 100g) and beef (around 678mg per 100g) are particularly good sources of L-histidine and should be built in to the diet plan wherever possible. Wheat germs (around 643mg per 100g) and raw salmon (around 549mg per 100g) are also suitable for meeting the daily requirement.

It is important to note that, like vitamins, the actual L-histidine content of these foods is dependent on the storage conditions and preparation methods, and may differ from the standard value. Above all peas, walnuts and maize should be kept sealed and out of sunlight, as UV radiation and oxygen gradually destroy the L-histidine contained, reducing the nutritional value of these foods.

Functions of L-histidine

One of the most important characteristics of Histidine is that it can be converted into various substances, including histamine, glutamate and haemoglobin. Furthermore, it is involved in various metabolic reactions and hence ensures indirectly the oxygen supply to all the organs and tissues. It is a building block for many molecules containing iron, for example ferritin. This function is also important, as it ensures a sufficient energy supply in the cells and can detoxify the body of heavy metals through its ability to combine with them.

Other functions performed by L-histidine include the regulation of the pH-values of the blood, supporting the healing of wounds, and the regulation of growth and natural repair mechanisms. Without L-histidine, growth processes would be interrupted and a lack of this amino acid can lead to slow development and the regeneration of tissue. It is also possible that a deficiency can lead to the inflammation of the skin and mucous membranes and a slower recovery after operations or surgical procedures.

Among other things, L-histidine is also necessary for the formation of the myelin sheath, which surrounds all nerve cells and protects them from damage, and can be used to prevent certain degenerative conditions, such as Alzheimer’s and Parkinson’s. Moreover, this semi-essential amino acid is involved in in the synthesis of red and white blood cells, and so influences the activity of the immune system, as leukocytes play a large role in combating pathogens.

Finally, L-histidine can protect the body from radiation damage, by binding itself to the damaging molecules, therefore eliminating them. For this reason, a specially-designed preparation containing L-histidine can be administered before medical treatment where ionising radiation is involved, to protect the body from the direct and indirect effects of radiation.

Furthermore, L-histidine can have a therapeutic effect in cases of inflammation and can therefore be used in the treatment of arthritis and to help reduce the symptoms of allergies.

The Medical Uses of L-histidine

The preventative and therapeutic potential of L-histidine has not yet been fully explored, although several studies have already been carried out which have proven the effectiveness of this vital substance in medical treatment.

L-histidine Can Lower Blood Pressure

The discovery that this amino acid can lower the blood pressure was a particularly important step 1. As L-histidine relaxes the blood vessels, it can get rid of hypertension and help prevent cardiovascular conditions, such as arteriosclerosis and heart attacks. Researchers also proved that the daily consumption of a nutritional supplement containing L-histidine can reduce the risk of cardiovascular conditions by up to 60.9%.

A further area where the use of L-histidine supplements is important is the treatment of chronic kidney failure, which is particularly common among the elderly. A low concentration of L-histidine in the blood plasma increases the inflammatory activity of the body and leads to a rise in oxidative stress, so supplementation of L-histidine is directly associated with a reduced mortality rate. 2

Furthermore, it has recently been discovered that L-histidine, in combination with zinc (which is made easier to absorb into the body by the amino acid), can be effective against colds. A study was carried out with over 40 participants to investigate to what extent the intake of zinc and L-histidine can minimise the duration of a viral or bacterial infection. The researchers came to the conclusions that the consumption of both these vital substances together shortens the length of a common cold by an average of 3.6 days. 3

Conclusion

L-histidine plays a role in the regulation of growth and contributes to the formation of blood cells. Children in particular should ensure a sufficient supply of this vital substance, as a deficiency can lead to growth problems. Furthermore, nutritional supplements containing L-histidine are very helpful during the recovery process after an operation or injury, as it supports the healing process and encourages the regeneration of tissue. This semi-essential amino acid has also already proven its worth in the treatment of certain illnesses and can, among other things, reduce the severity of kidney failure and help prevent heart attacks.

L-lysineL-lysine is an essential, proteinogenic amino acid. It cannot be produced by the human body and must be consumed in its entirety with the diet. When insufficient L-lysine is consumed problems with tissue generation and effectiveness of the immune system may result.

Applications of L-lysine

L-lysine plays a particularly important role in the immune system.

It is also involved in protein biosynthesis, especially in building collagen together with the amino acids Glycine and Proline. An L-lysine deficiency may therefore result in broken skin, fragile nails and in extreme cases loss of hair.

L-lysine is thought to reduce the processing of L-arginine of the herpes virus, because both amino acids use the same transport system. In cases of herpes infections L-arginine should be consumed together with L-lysine. There is also evidence that it increases the effectiveness of L-arginine, because it slows down the transition of L-arginine from the vascular system into the muscle cells.  1

There is also evidence that L-lysine can reduce blood sugar in Diabetes Type 2 patients. 2

Side effects of L-lysine

There is some evidence of a reduction of blood clotting during the supplementation of L-lysine. It should therefore not be consumed in large doses during pregnancy or before surgery.

An daily long-term dose of 3,000mg per day is otherwise considered safe in adults. 3

Dosage of L-lysine

Between 500mg and 1,500 mg L-lysine are recommended for the prophylaxis of herpes simplex, ideally in combination with Zinc and Vitamin C. The dose for treatment of an active herpes-simplex infection the daily dose should be 3,000 mg per day.

To improve the insuline resistance during treatment of diabetes mellitus 1,000mg L-lysine per day are recommended. This should be combined with other anti-oxidative nutrients and amino acids such as  L-arginine and L-carnitine.

L-methionineThe sulphurous α-amino acid L-methionine is essential to the human body and a constant level has to be maintained through nutrition. The main functions of L-methionine include the building of various protein molecules and the synthesis of the equally sulphurous amino acid L-cysteine.

A healthy adult should consume around 21mg of L-methionine per kilogramme of body weight, though particular conditions and circumstances can lead to a higher requirement.

Existing conditions, including allergies, liver conditions or urinary tract infections, can lead to a higher rate of use of L-methionine by the body, which is why it is necessary to consume more foods which contain this amino acid. Nutritional supplements can also be used to ensure the increased requirement is met, otherwise the deficiency of L-methionine can cause or exacerbate depression and allergies and lead to an excess of toxins.

As the metabolisation of excess L-methionine is connected to the formation of sulphuric acid, the kidneys can use L-methionine to acidify the urine, which enables the use of this essential amino acid for the treatment of certain conditions. For example, urine with a pH value of between 4 and 6 can optimise the effects of many antibiotics, including ampicillin, and prevent the formation of kidney stones. L-methionine can also inhibit the growth of bacteria in cases of cystitis, as most bacteria cannot survive in an acidic environment.

In addition, L-methionine can be used for artificial nutrition in intravenous drips.

Food Containing Lots of L-methionine

In total, the recommended daily requirement of L-methionine is around 2g to 3g, though this can vary due to external factors. Above all, pre-existing conditions often lead to an increase in the individual needs of the body and should therefore be treated with the relevant supplementation. As this amino acid cannot be produced by the body itself, it is necessary to ensure an intake through nutrition and/or supplementation – almost all foods containing protein also contain L-methionine.

There is hardly any difference between plant-based and animal products regarding the amount of L-methionine contained within it and the bioavailability. As L-methionine is fairly soluble, foods containing L-methionine shouldn’t be boiled or soaked for too long, as this can result in significant amounts being washed out, leaving only a small amount for the body to absorb. High temperatures during cooking or baking can also irreparably destroy the structure of the amino acids, and a prolonged exposure to heat leads to a complete loss of this vital substance from the food.

Brazil nuts are the best known source of L-methionine, as they contain around 1000mg per 100g. Additionally, Brazil nuts, actually the seeds from a Brazil nut tree, contain multiple unsaturated fatty acids, which also have numerous positive effects on the human body, for example, the destruction of free radicals and the regeneration of multiple types of tissue, and as a result help protect the body from harmful influences.

Other foods which can be used to meet the daily requirement of L-methionine are:

Sesame seeds (around 586mg of L-methionine per 100g) Raw salmon (around 626mg per 100g) Beef (around 554mg per 100g) Chicken breast fillet (around 552mg per 100g) Dried soya beans (around 547mg per 100g).

Green vegetables, including broccoli, sprouts and spinach, can also contribute to an adequate supply of L-methionine. However, in order to use this substance in medical treatment, a specifically-designed nutritional supplement with a special amino acid compound is needed.

Functions of L-methionine

DNA damage is caused by free radicals

L-methionine is a precursor of L-Cysteine and L-Taurine and is essential for the synthesis of these substances. Additionally, L-methionine has antioxidant properties and can therefore protect the body from toxic substances and free radicals. It reacts with the damaging substances thereby preventing other substances or cells from being destroyed.

The capacity of the body to excrete substances through urine is affected by the amount of L-methionine in the body and a deficiency can lead to problems in this area, such as fluid retention and oedemata. At the same time, susceptibility to infections and the tendency towards arteriosclerosis and hair loss increases. It is therefore important to ensure the sufficient intake of this vital substance, and relevant supplements can be used to this end.

As L-methionine is also one of the building blocks for several proteins and hormones, for example, L-Carnitine, adrenaline, choline and melatonin, it can influence many functions within the body. L-Carnitine is necessary for the energy metabolism of the body and enables the transport of long-chain fatty acids through the mitochondrial membrane. The neurotransmitter adrenaline acts as a stress hormone and puts the whole body on red-alert in dangerous situations; the blood pressure is raised and energy reserves are activated, among other things. Choline also reacts to transmit stimuli, by enabling the synthesis of the neurotransmitter acetylcholine. This is responsible for the transmission of nerve impulses to the heart and controls the transmission of stimuli between the nerves and muscles. Melatonin is necessary for the maintenance of the sleep cycle of the body, enabling healthy and restful sleep.

L-methionine is also responsible for the reduction of the level of histamine in the blood, which is why it can positively affect the symptoms of

allergies. In addition, it is important for the regulation of the acid-base balance and provides sulphur atoms for various chemical processes. In this way, it can also contribute to the detoxification of heavy metals (such as mercury from dental fillings) through the formation of complexes and of cartilage.

The Medical Uses of L-methionine

L-methionine is involved in the synthesis of a number of different substances and contributes therefore to the maintenance of health and fitness, which is why it can be seen as a vital substance. Additionally, it influences many physiological processes and can therefore be used in the prophylaxis and treatment of certain conditions.

Prevention of Urinary Tract Infections

As L-methionine leads, among other things, to the acidification of urine, it can be used effectively to prevent urinary tract infections, as E. coli, which is usually responsible for cystitis, cannot survive in an acidic environment. A study in 2002 demonstrated that the additional consumption of supplements containing L-methionine can markedly reduce the tendency for urinary tract infections. 1. The use of supplements containing L-methionine is particularly beneficial for young women, who suffer from cystitis much more regularly than other segments of the population. Supplementation can also effectively reduce the risk of the reoccurrence of the infection.

L-methionine Can Lighten Your Mood

girl lying on the grass and reading a book

The treatment of depression and Parkinson’s disease can also be complemented by the use of L-methionine, as it is involved in many of the metabolic processes in the brain. It encourages the production of the mood-lifting neurotransmitter serotonin and can improve the ability of those suffering from Parkinson’s to move and be active. When the relevant supplementation is used, it restores a chemical balance, thus reducing symptoms including trembling, erratic mood swings and sleep disorders. After this was proven by Polish researchers last year, L-methionine has increasingly been used in the treatment of degenerative neurological conditions. 2ConclusionL-methionine is an essential amino acid and of great importance for the human body, as it is involved in the formation of many substances containing protein, as well as providing sulphur. It is necessary for the bonding and excretion of toxic heavy metal compounds and is also capable of pushing the pH-value of urine into the acidic part of the scale, reducing the occurrence of cystitis and other urinary tract infections. The effectiveness and efficiency of ampicillin and other antibiotics is also improved where the pH-value ranges between 4 and 6.

.L-tryptophan

The proteinogenic amino acid L-tryptophan is essential for the human body and has an aromatic structure. Like phenylalanine, histidine and tyrosine, its structure contains an indole functional group, which means it cannot be synthesised and must be ingested as part of the diet. Foods which are high in protein, like soybeans or oats, are particularly suitable for this purpose, though peas and walnuts can also be used to ensure the daily requirement is met.

As L-tryptophan isn’t soluble in water, and it possesses a marked resistance to heat, only a small amount is lost during the cooking process. The daily requirement for L-tryptophan differs from person to person, so it is hard to estimate how many people actually manage to regularly meet their own daily needs through nutrition alone.

Today, however, it is highly probable that unhealthy eating habits, as well as too much stress and too little time, mean that few people are able to meet their body’s requirement for L-tryptophan and therefore really ought to supplement their intake of this amino acid.

A deficiency in this essential amino acid can lead to erratic mood swings and occasionally even depression, as L-tryptophan performs important functions in the nervous system as a producer of messengers. For this reason, it is now possible to use this vital substance in the form of a dietary supplement to combat mental illnesses, which several studies have already demonstrated.

Foods with Lots of L-tryptophan

A healthy adult consumes around 3.5mg to 6mg of L-tryptophan per kilogram of body weight through food every day. There can, however, be large differences in the actual needs of individuals. 1 This means it is advisable to include as many different sources of L-tryptophan as possible in your diet, to prevent the danger of a deficiency as early as possible. A shortage is above all likely in cases of inflammatory gastrointestinal disorders or liver damage, where the natural capacity to absorb is disrupted; shortages in these cases can lead to the risk of complications.

Food doesn’t contain L-tryptophan in free form; it is instead bound up in protein. In every 100g of food, the following amounts of total protein and L-tryptophan respectively are to be found:

Food Total Protein L-tryptophan L-tryptophan % of ProteinSoybeans 36.5 % 590 mg 1.6 %Cocoa powder (without sugar) 19.6 % 293 mg 1.5 %

Cashew nuts 18.2 % 287 mg 1.6 %Chicken breast (raw) 21,2 % 267 mg 1.3 %Peas (dried)  24.6 % 266 mg 1.1 %Pork (raw) 21.0 % 220 mg 1.1 %Salmon (raw) 20.4 % 209 mg 1.0 %Oats 13.2 % 182 mg 1.4 %Walnuts 15.2 % 170 mg 1.1 %Chicken egg 12.6 % 167 mg 1.3 %Brown rice 7.9 % 101 mg 1.3 %Corn flour 6.9 g 49 mg 0.7 %Cow’s milk (3.8% fat) 3.3 g 46 mg 1.4 %

As the L-tryptophan contained in these foods is chemically bonded, only a fraction is absorbed by the body. The effect of these foods in the diet is therefore not the same as the effect of nutritional supplements containing L-tryptophan.

L-tryptophan – a resistant amino acid

No special precautions are necessary during the preparation of food containing L-tryptophan, as it is both heat and water resistant. However, the respective L-tryptophan contents of these various foods can differ and are influenced by factors such as where the food has been kept, conditions during production and other external factors.

As L-tryptophan is an amino acid, especially high amounts can be found in foods containing protein of a plant or animal origin. Soybeans, for example, contain a particularly large amount of L-tryptophan (around 590mg per 100g), though the amounts contained within cashew nut kernels (around 280mg per 100g) and unsweetened cocoa powder (approximately 290mg per 100g) are also worth noting.

For the purpose of a balanced and varied diet, oats (with a content of around 180mg per 100g) and chicken eggs (approximately 167mg per 100g) can also be used as sources of L-tryptophan to ensure sufficient levels within the diet. Furthermore, dried peas (around 275mg per 100g) and raw salmon (approximately 209mg per 100g) contain large amounts of this vital substance and can also be adopted in the diet.

Functions of L-tryptophan

L-tryptophan occurs naturally in foods, but only in smaller amounts than most other amino acids. However, it performs many important functions in the human body and its metabolism. The mood-lifting effects of L-tryptophan are particularly worth noting. This stems from the conversion of the amino acid into the neurotransmitter serotonin. As a precursor for serotonin, L-tryptophan contributes significantly to the balancing of our state of mind and has particularly positive effects on our sense of wellbeing.

L-tryptophan decreases appetite and reduces anxiety

If there is an insufficient amount of L-tryptophan in the body, serious anxiety disorders or even depression can develop as a result. Moreover, serotonin has a limiting effect on appetite, decreasing it, so a sufficient concentration can help obese people lose weight. Specially manufactured nutritional supplements can be used to this purpose, to support the effects of a diet. Competitive sportsmen also benefit from the consumption of supplements containing L-tryptophan, as these can increase physical fitness and thus improve training results.

A further important function of L-tryptophan is supporting the synthesis of niacin (vitamin B3) through its role as a provitamin. As niacin undertakes important tasks in the carbohydrate, protein and fat metabolisms and thus ensures an energy supply for the body, L-tryptophan is also of great importance for this process. Furthermore, vitamin B3 is necessary for the synthesis of some neurotransmitters and messengers, enabling the transmission of stimuli in the brain. As a component of many different proteins, L-tryptophan is also indirectly involved in many enzymatic reactions, enabling the building of different tissues through the so-called ‘structural proteins’.

L-tryptophan encourages a healthy sleep pattern

New findings have proven that L-tryptophan can also help with a good night’s sleep; it keeps the level of serotonin fairly constant during the day, allowing enough melatonin to be produced from this serotonin during the night. This hormone significantly influences our sleep cycle and is necessary for restful sleep. Low concentrations of L-tryptophan can therefore cause problems falling asleep and even insomnia, and can considerably worsen our general state of health.

The Medical Uses of L-tryptophan

As L-tryptophan has lots of positive effects on the human body, it can be used to combat certain medical conditions and contribute to recovery. Several studies have already been carried out in order to confirm these assumptions, and have convincingly proven the effectiveness of essential amino acids.

A study in 2010 examined, for example, to what extent L-tryptophan can halt the spread of a common liver condition (steatohepatitis). The study was based on the formation of oxidative

stress and inflammatory reactions. After only four weeks, participants in the study who had received special supplements every day had a significantly improved level of triglyceride and the amount of available inflammatory cytokines. It could therefore be proven that L-tryptophan helps significantly to prevent the spread of steatohepatitis and can improve the general state of health of the patient. 2

Furthermore, this essential amino acid has positive effects on irritable bowel syndrome. 3

The less L-tryptophan there is in the body, the more serious the symptoms of this condition; L-tryptophan can therefore be used to relieve irritable bowel syndrome.

Finally, this protein substance has already been proven to be very effective in combating depression, and it has become the most important anti-depressant which does not have side effects. 4

An overdose of L-tryptophan is simply not possible, as L-tryptophan has no toxic effects on the body.

Despite this, L-tryptophan as an amino acid preparation is not legally available in Germany, as it is viewed as a pharmaceutical drug. It is available in Austria and Switzerland on prescription.

Conclusion

L-tryptophanis one of the most important mood-lifting substances found in nature and is involved in the synthesis of the so-called ‘happiness hormone’, serotonin. In contrast with many conventional anti-depressants, it does not cause any harmful side effects and can have astonishing effects even in cases were traditional treatment has failed.

Targeted supplements containing this essential amino acid can also encourage weight loss and help overcome sleep disorders. Moreover, L-tryptophan is necessary in the body for the production of various substances and plays a role in the metabolism and the production of energy. It has in recent years therefore been recognised as an important remedy in orthom

TaurineTaurine is a substance similar to amino acids, which does not actually contribute to building proteins. In its free form it is most commonly found in the body’s nervous system, in blood platelets and in muscles. Parts of it can be synthesised by the liver out of L-Methionine or L-Cysteine in combination with vitamin B6. A diet low in Taurine can easily produce symptoms of deficiency, because the bodys own poor ability to synthesise it.

Functions of Taurine

Taurine is an effective antioxidant, which aids in the detoxification of the body by retaining drugs and poisons in the liver. It neutralises free radicals and protects essential fatty acids and cell walls from oxidation and wastage.

Taurine plays an important role in human growth, especially the development of brain and eyes. It is also a part of the hormone metabolism and can stimulate the production of prolactin and insuline.

Applications of Taurine

Diabetes Mellitus

Diabetics have low Taurine levels, both in the Thrombocytes as well as in the blood plasma and also often demonstrate a high level of Thrombocyte aggregation. The supplementation of Taurine enables the normalisation of Thrombocytes by reducing their total amount and additional aggregation.

It has furthermore been determined that supplementation of Taurine can reduce or delay late sequelae of diabetes. 1

Eye diseases

The photoreceptors in the eye’s retina have the highest concentration of Taurine in the human body. Tests on animals have shown that the emptying out of the Taurine stores in the retine lead to the degeneration of photo receptors. The supplementation of Taurine is therefore often recommended in cases of senile caracat and macular degeneration (AMD) affecting older adults and resulting in a loss of vision in the center of the visual field. 2

Male fertility

The movement and quantity of sperm in the male ejaculate has significantly reduced over the last 50 years. Today, more than 15% of all couples are not able to conceive and in 60% of cases the man man contributes to the cause. The statistically shrinking count and motility of male sperm can be counteracted by various minerals including Taurine.

A study has shown a significant correlation between fertility indicated by sperm movement and the concentration of Taurine in the ejaculate. The higher the level of Taurine in the ejaculate, the higher the percentage of highly mobile sperm. The presumed cause is that a sufficiently high concentration of Taurine protects the spermatozoa from damage through oxidisation. 3