Amino Acids Flashcards
1
Q
Essential Amino Acids
A
- phenylalanine
- tryptophan
- leucine
- isoleucine
- lysine
- methionine
- threonine
- valine
- for infants: histadine
- taurine
- cysteine
2
Q
Histadine
A
- essential AA for infants
- becomes histamine
- brain power, ADD, immune function
- needed for orgasm
3
Q
Taurine
A
- essential AA for infants
- well-absorbed, sulfur bearing AA derived from cysteine
- concentrated in the eyes/protective on retina tissues
- anti-seizure
- reduces anxiety/precursor to GABA
- involved in heart contractions, gallbladder function
- decreases cholesterol, used for CVD
- diabetes: helps release insulin
- not good for people taking aspirin
- therapeutic rangs: 1.5-3 g/day
- foods: cottage cheese, cheese, wild game, cod, pork, whole milk
4
Q
Arginine
A
- essential AA for children
- primary role in urea cycle
- deficiencies usually related to overall protein malnutrition
- immune enhancement (30 g/day)
- cancer treatment, wound healing
- male infertility (due to low sperm count)
- increases lean body mass in high doses
- promotes growth of herpes simplex
- food: whole almonds, turkey, lamb, salmon, cooked soybeans, ricotta, collards)
5
Q
L-Carnitine
A
- non-essential, more like hormone/vitamin
- made in the liver, kidneys, brain
- iron, vitamin C, B6 and niacin needed for synthesis
- optimum intake: 250-500 mg/day
- high carnitine (above 2 g/day) can inhibit thyroid
- food: beef, pork, cod, chicken breast, whole milk, whole wheat bread, eggs
6
Q
L- Carnitine Therapeutics
A
- needed for creating energy from fats
- very helpful for hypothyroid
- heart disease (1-3 g/day)
- increases HDL, decreases LDL and triglycerides
- cirrhosis of the liver
- diabetes: improves utilization of glucose
- enhances weight gain and growth in premature, soy-milk fed, or vegetarian infants (250-500 mg/day)
7
Q
Cysteine
A
- a sulfur-bearing AA required for the synthesis of glutathione
- liver disease, metal toxicity, kidney stones
- dementia, Parkinson’s
- cancer, diabetes, heart disease, photosensitivity
- hair and nails are 12% cysteine
- food: duck, turkey, oatmeal, cottage cheese, cheese, yogurt
8
Q
Glutathione
A
- the most abundant antioxidant in the body
- anti-aging, immune function, cancer prevention
- promotes cell membrane integrity/cancer prevention
- asthma, HIV, wound healing
- cysteine needed for synthesis
- most effective and inexpensive way to boost is NAC
9
Q
Glutamine
A
- essential during insomnia and excessive stress
- acute burns, injury
- intestinal help/leaky gut repair, IBD
- alternate source of energy for the brain
- helps prevent carb cravings
- essential for B3 synthesis
- glutamic acid sources: cheese, pork, yogurt, whole milk, turkey, egg
10
Q
L-Lysine
A
- essential AA
- degraded to acetyl CoA
- immune function, cold sores, herpes virus, osteoporosis
- metabolism requires B2, B3, B6
- must be in balance with arginine (long term supplementation can imbalance relationship)
- synthesis of connective tissue, NTs, carb metabolism
- 500-4,000 mg/day therapeutic levels
- herpes simplex: 3,000-9,000 mg/day therapeutic 500-1,500 mg/day preventative
- foods: tuna, turkey, salmon, cheese, sardines, yogurt, red beans
11
Q
Methionine
A
- essential AA
- converted to SAMe, important antidepressant
- passes easily through BBB, helps brain function
- cartilage health, antioxidant
- RDA: 10 mg/kg body weight
- foods: avocado, cheddar, cooked shrimp, tuna, egg, whole milk
12
Q
SAMe
A
- S-adenosyl methionine
- used for depression (400-1600 mg/daily) esp. postpartum and drug withdrawal
- osteoarthritis: 400 mg - reduce after 1 week
- pain control, fibromyalgia
- detox, liver disease, allergies
13
Q
Phenylalanine
A
- essential AA
- L-phenylalanine: precursor to tyrosine, dopamine, norepi, epi (excitatory)
- found free in the bloodstream or as part of other proteins, peptides and NTs
- deficiencies may lead to depression, lack of drive, diminished growth
- DLPA used for some forms of depression (1-8 mg/day)
- do not use if anxiety is a concern
- osteoarthiritis, chronic low back pain, menstrual pain, migraines
- Parkinson’s: 750 mg/3x/day (helps reduce rigidity and depression, not tremors)
- foods: chicken, cottage cheese, wild game, pork, oatmeal, yogurt)
14
Q
Tryptophan
A
- essential AA, least abundant AA in foods
- tryptophan —> 5HTP —> serotonin —> melatonin
- precursor to B3
- pain syndromes, PMS, anxiety/panic
- anorexia, bulimia
- suppresses carb cravings
- RDA: 200 mg/day but increase with age
- deficiencies may lead to pellagra, depression (1-3 g), suicidal thoughts, insomnia (0.5-2 g)
- foods: cottage cheese, beef liver, turkey, salmon, peanuts, toasted wheat germ, avocado
- take with some carbs to stimulate insulin secretion
15
Q
Tyrosine
A
- precursor to dopamine, norepi, epi, thyroid hormones
- can be synthesized from L-phenylalanine in body
- involved in synthesis of pain relievers and melanin
- RDA: 7.3 mg/pound body weight/day (1 g/day)
- deficiencies —> hypothyroidism, depression, low adrenal function
- increases libido
- foods: toasted wheat germ, turkey, wild game, cottage cheese, whole milk, egg
