13b. Proteins & Amino Acids Flashcards
What is the most abundant AA in the body?
Glutamine
What is glutamine the preferred fuel for?
Rapidly dividing cells - enterocytes, lymphocytes, macrophages
Why is glutamine considered conditionally essential?
Body’s own synthesis of glutamine is unable to meet increased demands during acute stress/stress states e.g. injury, infection
How does glutamine act as a buffer?
It receives excess ammonia before releasing it when needed to form other amino acids and nucleic acids
How does glutamine function in the intestinal barrier?
Helps to regulate tight junction integrity
Regulates enterocyte proliferation
What does glutamine depletion result in with regards to the intestinal barrier?
Decreased expression of tight junction proteins
Increased intestinal permeability
What can cause increased intestinal permeability?
Coeliac disease IBD Candidiasis SIBO Alcohol Food allergies/intolerances Chronic stress Nutrient deficiencies NSAIDs Chemo
What can be leaked into the blood if intestinal permeability is present?
LPS (lipopolysaccharides)
What can the leakage of LPS lead to?
AI
What nutrients can be used to address intestinal permeability?
Glutamine supplementation Glutamine-rich foods N-acetyl glucosamine Quercetin Zinc AO Herbs Bone broth
What dose of glutamine is recommended to support leaky gut?
10g/day
Examples of glutamine rich foods
Cabbage juice Spirulina Asparagus Broccoli Cod Salmon
Examples of food sources of quercetin
Apples
Red onion
Tomatoes
Red pepper
Why is zinc needed to support leaky gut?
Rapid cell division
Tight junction support
Which herbs can be used to support leaky gut?
Turmeric
Slippery elm
Marshmallow
Why is bone broth good for leaky gut?
Collagen
Glucosamine
Chondroitin
Glycine
Functions of glutamine
Muscle recovery
Immunity
Neurotransmitter
Hypoglycaemia
Why is glutamine good for muscle recovery?
Abundant in muscles
Promotes faster recovery
Reduces muscle breakdown
Why is glutamine good for immunity?
Supports lymphocyte and macrophage proliferation
Supports production of cytokines
Why is glutamine good as a neurotransmitter?
It’s converted to glutamate (excitatory) before converting to GABA (inhibitory)
Which nutrients does the conversion of glutamate to GABA need?
B6
Zinc
Taurine
If the conversion of glutamate to GABA works well, what effect can glutamine supplementation have?
Anxiety relieving
Sleep supporting
Why is glutamine good for hypoglycaemia?
It’s a substrate for gluconeogenesis
Glutamine - drug interactions
Anti-seizure meds
Glutamine - when to avoid supplementation
Cancer care
Epilepsy
Liver disease
Kidney disease
Which AAs form cysteine?
Methionine
Serine
Where is cysteine formed?
Liver
Which co-factors are needed to produce cysteine?
B6
B9
B12
Food sources of cysteine
Legumes
Eggs
Sunflower seeds
Chicken
Which AO is cysteine a component of?
Glutathione
Cysteine is needed for the formation of which compounds?
Coenzyme A
Taurine
How does cysteine help in phase 2 liver detoxification?
Source of sulphate which increases the water solubility of drugs, steroids, hormones etc for their excretion
What is N-acetyl cysteine (NAC)?
Derivative of L-cysteine
Why is NAC used in supplementation?
Easier to absorb than L-cysteine
N-acetyl cysteine (NAC) - functions
Liver detoxification AO Reproduction Respiratory health Insulin resistance
How does NAC help with liver detoxification?
Crucial in drug metabolism
Drugs deplete glutathione; cysteine regenerates it
How does NAC work as an AO?
Cysteine - building block of glutathione
an AO
How does NAC help with reproductive health?
Increase sperm concentration
Positively impacts serum testosterone
How does NAC support respiratory health?
Expectorant
breaks up mucus to aid easier elimination
How does NAC support insulin resistance?
Increases insulin sensitivity
NAC - drug interactions
Nitro-glycerine
Insulin
NAC - adverse effects
GI issues
What is methionine?
Sulphur-containing essential AA
Methionine - food sources
High in animal foods Brazil nuts Sunflower seeds Beans Wholegrains
Methionine - function
Major methyl donor - homocysteine cycle and ph 2 liver detox
Which cofactors are needed to support methylation?
B6
B9
B12
What are the adverse effects of raised homocysteine?
Damaged vascular endothelium
Increases risk of miscarriage and atherosclerosis
Methionine - caution
Increases acidity in body
What is carnitine?
AA derivative
Obtained from diet or synthesised in body
Which AAs make carnitine?
Methionine
Lysine
Carnitine - cofactors for synthesis from methionine and lysine
Fe
C
B3
B6
Carnitine - food sources
Nuts Seeds Avocado Spinach Red meat Dairy
Which gene mutation can make carnitine a conditionally essential AA?
SLC22A5
Carnitine - functions
ATP synthesis
Thyroid hormone antagonist
How does carnitine support ATP synthesis?
Facilitates transport of long chain fatty acids across the mitochondrial membrane
(so they can be oxidised)
Removes toxic metabolites out of the mitochondria
Acts as an AO
Carnitine - therapeutic uses
Weight loss Fatigue Athletic performance Heart failure Infertility ADHD
Carnitine - drug interactions
Warfarin - increases blood thinning effects
Thyroid meds - thyroid hormone antagonist
Carnitine - cautions
Nausea
Vomiting
Diarrhoea
Body odours
What is creatine made from?
Arginine
Glycine
Methionine
Where is creatine formed?
Liver
Pancreas
Kidneys
Where is most creatine found in the body?
Muscles
Creatine - food sources
Meat
Fish
Eggs
Creatine - functions
Fast source of ATP (creatine phosphate)
Enables explosive power in the muscles
Enhances muscular activity
Creatine - therapeutic uses
Enhancing muscular performance
Heart failure
Coronary artery disease
Creatine - cautions
Combining caffeine, ephedra and creatine may lead to ischaemic stroke
GI issues
Palpitations
Muscle cramping
Draws water from rest of body - hydration!
Creatine - drug interactions
Nephrotoxic drugs (e.g. NSAIDs, antibiotics) may have harmful effects on kidney function
In which circumstances is glycine a conditionally essential AA?
Increased haem synthesis for blood formation
Collagen formation for growth and repair
Glycine conjugation in detoxification
What is needed to make glycine?
Serine
B6
Why do we need to ensure a good intake of serine and B6?
Can’t make glycine without them
Glycine - food sources
Legumes Eggs Spinach Seaweed Kale Cauliflower Cabbage Banana Meat Fish
What is glycine needed for?
Haem synthesis DNA/RNA Bile acids Glutathione synthesis Creatine synthesis Skin/connective tissue
Glycine - functions
Collagen synthesis
Liver detox
Neurotransmitters
Why is glycine important for collagen synthesis?
Collagen is 1/3 glycine
Crucial for structural integrity in bones, skin, GIT, tendons and ligaments
Glycine - therapeutic uses in collagen synthesis
GIT repair
IBD (intestinal permeability)
Skin integrity
MSK integrity
Why is glycine important for liver detoxification?
Required to conjugate toxins in ph2 LD
Component of glutathione
Component of bile acids
Glycine - therapeutic uses in liver detox
Liver support
Digestion (due to bile acids)
Why is glycine important as a neurotransmitter?
Inhibitory neurotransmitter in the CNS
Reversibly converted to serine
(used to form acetylcholine)
Glycine - therapeutic uses as a neurotransmitter
Insomnia
Cognition
Memory
Learning
What is taurine?
Conditionally essential AA synthesised in the body
What is needed to make taurine?
Cysteine
B6
In which circumstances may the body be unable to make taurine?
Extreme stress/illness
Taurine - food sources
Chicken
Turkey thighs
Fish
Breast milk
Taurine - functions
Neurological AO Muscle health Bile Insulin
How does taurine support neurological health?
Inhibitory neurotransmitter that increases effects of GABA
Supports development of cerebellum
Has neuroprotective functions
Taurine - therapeutic uses in neurological health?
Parkinson’s
Epilepsy
Insomnia
How does taurine support as an AO?
Protects mitochondria from ROS
Present in neutrophils
Taurine - therapeutic uses as an AO
Atherosclerosis
Infertility
Taurine - functions in muscle health
Highly concentrated in muscles
Contraction
Heart - anti-inflammatory, BP lowering
Taurine - therapeutic uses in muscle health
Heart failure
Hypertension
Atrial fibrillation
Sarcopenia
Taurine - functions in bile
Bile acid conjugation
Taurine - therapeutic uses in bile conjugation
Digestion of fats
Liver detox support
Taurine - functions in insulin
Improves insulin resistance
When is taurine supplementation necessary?
Bottle-fed infants
Ability to synthesis taurine is underdeveloped
Cow’s milk doesn’t provide a sufficient amount
Taurine - drug interactions
Lithium
Blood pressure meds
Taurine - contraindication
Bipolar disorder
may worsen symptoms
Taurine - caution
Added to energy drinks
Not a good source as the drinks contain refined sugars, caffeine, artificial sweeteners
Is theanine an essential AA?
No
In which substance is theanine found in?
Green tea
What function does theanine play in green tea?
Reduces negative effects of caffeine
relaxing rather than stimulating
Theanine - functions
Calming
Why is theanine calming?
Crosses the BBB and blocks glutamate receptors, increasing GABA activity
Increases alpha-brain waves producing a calming, mood enhancing effect without drowsiness
Increases serotonin and dopamine levels
Theanine - therapeutic uses
Studying/increasing concentration Anxiety Stress PMS Insomnia Low mood Hypertension
Why isn’t green tea considered a practical source for therapeutic doses?
Doses are high
Some of the theanine in green tea is used to offset caffeine effects
Theanine - drug interactions
Avoid with hypertensives as can lower BP
Theanine - adverse effects
Headaches
Sleepiness
What is tyrosine derived from?
Phenylalanine
Tyrosine - food sources
Nuts Seeds Legumes Wholegrains Meat Fish Poultry
Tyrosine - functions
Endocrine health
Why is tyrosine necessary for endocrine health?
Precursor to thyroid hormones, dopamine, adrenaline, noradrenaline
Precursor to melanin (skin pigment)
Tyrosine - therapeutic uses
Adrenal fatigue Hypothyroidism ADHD Depression Anxiety Cognition
Tyrosine - drug interactions
MAOI antidepressants
Levodopa
Thyroxine
Tyrosine - contraindications
Overactive thyroid
Melanoma
Tyrosine - adverse effects
GI upset
What is tryptophan?
An essential AA
Tryptophan - food sources
Brown rice Quinoa Pumpkin seeds Oats Bananas Turkey Fish Eggs
Tryptophan - functions
Endocrine health
ATP synthesis
Tryptophan - functions in endocrine health
Serotonin and melatonin synthesis
What hormone assists tryptophan across the BBB?
Insulin
Tryptophan - therapeutic uses in endocrine health
Insomnia Depression Stress/anxiety PMS Weight control (reduced cravings) Overcoming smoking addiction
Tryptophan - functions in ATP synthesis
Used to make B3
needed to form NAD and NADP
Tryptophan - therapeutic uses in ATP synthesis
Fatigue
Fibromyalgia
AZD
In what supplemental form is tryptophan best taken in?
5-HTP
Why is 5-HTP best as a supplemental form of tryptophan?
Can only be used for serotonin and melatonin production
What is best to consume with a tryptophan supplement?
Carb rich snack
Tryptophan - drug interactions
Antidepressants
Sedatives
Tryptophan - adverse effects
GI upset
Headaches
Light headedness
Muscle weakness
What is phenylalanine?
Essential AA
Phenylalanine - food sources
Avocado Brown rice Lentils Soy Meat Fish Eggs
Phenylalanine - functions
Endocrine health
Skin pigmentation
Phenylalanine - functions in endocrine health
Can be converted to tyrosine
thyroid hormones, dopamine etc
Phenylalanine - therapeutic uses in endocrine health
Depression
Cognition
Parkinson’s
Phenylalanine - functions in skin pigmentation
Melanin production
via tyrosine pathway
Phenylalanine - therapeutic uses in skin pigmentation
Vitiligo
Phenylalanine - drug interactions
Antipsychotics
Phenylalanine - caution
Can worsen schizophrenia symptoms
Phenylalanine - contraindications
PKU
can’t break down phenylalanine
What is lysine?
An essential AA
Which other AA does lysine compete for absorption?
Arginine
Lysine - food sources
Quinoa Legumes Tempeh Chicken Eggs Dairy Fish Meat
Lysine - functions
Structure
Absorption
Glucose-lowering
Lysine - functions in structure
Part of collagen
Helps build muscular tissue
Lysine - therapeutic uses in structure
Muscle injury recovery
Osteoporosis
Lysine - functions in absorption
Aids intestinal absorption of Ca, Fe, Zn
Lysine - therapeutic uses in absorption
Anaemia
Hair loss
Osteoporosis
Lysine - key therapeutic use
Herpes simplex virus
Why is lysine good for cold sores?
Helps prevent and fight outbreaks
Why are lysine and arginine antagonists in herpes simplex virus?
The virus uses arginine to replicate
Lysine limits viral replication
What is arginine?
Conditionally essential AA
Arginine - food sources
Nuts
Seeds
Seaweed
Meats
Arginine - function
Precursor to nitric oxide
Vasodilator
Lowers BP
Arginine - therapeutic uses
Hypertension
CV disease
Sports performance
Erectile dysfunction
Arginine - drug interactions
Anti-hypertensives GTN spray (angina)
When should any isolated AA be avoided?
Pregnancy
Breastfeeding
Why can an AA imbalance occur when supplementing an isolated AA?
AAs compete with each other at the cell surface for transportation through the membrane
Using just one AA gives that AA an advantage in terms of absorption
What is the main reason for impaired utilisation of AA
Dietary lack of conversion cofactors e.g. Zn, B6, B12
address diet first
Why is it more beneficial to supplement using the free-form AAs (Ls)?
More efficiently absorbed
Good when absorption is compromised
How is it best to take free-form AA?
Mix with fruit juices or food
have little flavour
