Amino Acid

Essential                                                                 Non-Essential

 Histidine                                                                                     Alanine
 Isoleucine                                                                                   Arginine
 Leucine                                                                                      Asparagine
 Lysine                                                                                        Aspartic Acid
 Methionine                                                                                Cysteine
 Phenylalanine                                                                            Glutamic Acid
 Threonine                                                                                  Glutamine
 Tryptophan                                                                                Glycine
 Valine                                                                                        Proline
                                                                                                   Serine
                                                                                                   Tyrosine

Essentials:

Histidine

Type:            Essential Amino Acid
Functions:    Growth, tissue repair, histamine development
Deficiencies: None known
Toxicity:       Stress, possible anxiety disorders

Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
8-10 mg/kg/day - Adults, 18yrs and older

Food Sources: Pork, poultry, rice, wheat, cheese
Isoleucine

Type:          Essential Amino Acid, Branched Chain Amino Acid (BCAA)
Functions:  Blood-sugar regulation, muscle development and repair, hemoglobin development, energy regulation

Deficiencies: Possible dizziness, headaches, fatigue, depression, confusion, irritability
Toxicity:       Elevated urination

Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
31 mg/kg/day - Preschool, 2-5 yrs
28 mg/kg/day - Schoolchildren, 10-12 yrs
10 mg/kg/day - Adults, 18yrs and older

Food Sources
Eggs, fish, lentils, poultry, beef, seeds, soy, wheat, almonds, dairy
Leucine

Type:             Essential Amino Acid, Branched Chain Amino Acid (BCAA)
Functions:     Blood-sugar regulation, growth and repair of muscle tissue, hormone
                     production, wound healing, energy regulation
Deficiencies:  Possible dizziness, headaches, fatigue, depression, confusion, irritability, hypoglycemia in infants

Toxicity:        Hypoglycemia, possible pellagra

Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
73 mg/kg/day - Preschool, 2-5 yrs
44 mg/kg/day - Schoolchildren, 10-12 yrs
14 mg/kg/day - Adults, 18yrs and older

Food Sources:  Eggs, fish, lentils, poultry, beef, seeds, soy, wheat, almonds, dairy, beans, brown rice
Lysine

Type:             Essential Amino Acid
Functions:     Promotes calcium absorption, growth and repair of muscle tissue, lowers serum triglycerides,
                     development and regulation of: collagen, antibodies, hormones and enzymes.
Deficiencies:  Rare. Possible stunted growth, anemia, hair loss, decreased appetite, weight loss, decreased energy, irritability.
Toxicity:       Unknown.

Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
64 mg/kg/day - Preschool, 2-5 yrs
44 mg/kg/day - Schoolchildren, 10-12 yrs
12 mg/kg/day - Adults, 18yrs and older

Food Sources:  Fish, eggs, dairy, lima beans, beef, soy, yeast, potatoes
Methionine

Type:              Essential Amino Acid
Functions:      May prevent arterial fat build-up, promotes collagen synthesis, may act as antioxidant
Deficiencies:   Rare. Slowed growth, liver damage, weakness, edema, skin lesions
Toxicity:         Unknown.

Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
27 mg/kg/day - Preschool, 2-5 yrs
22 mg/kg/day - Schoolchildren, 10-12 yrs
13 mg/kg/day - Adults, 18yrs and older

Food Sources:  Fish, eggs, dairy, beans, beef, garlic, onion, lentils, soybeans
Phenylalanine

Type:             Essential Amino Acid
Functions:     Increases blood levels of norepinephrine, epinephrine and dopamine, neurotransmitter function
Deficiencies:  Rare. Slowed growth, lethargy, liver damage, weakness, edema, skin lesions
Toxicity:        Rare. Decreased/increased blood pressure, headaches

Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
69 mg/kg/day - Preschool, 2-5 yrs
22 mg/kg/day - Schoolchildren, 10-12 yrs
14 mg/kg/day - Adults, 18yrs and older

Food Sources:   Dairy, almonds, avocados, lima beans, peanuts, seeds
Threonine

Type:            Essential Amino Acid
Functions:    Antibody production, can be converted to glycine and serine
Deficiencies:  Rare. Skin disorders, weakness.
Toxicity:        None known

Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
37 mg/kg/day - Preschool, 2-5 yrs
28 mg/kg/day - Schoolchildren, 10-12 yrs
7 mg/kg/day - Adults, 18yrs and older

Food Sources:  Dairy, beef, poultry, eggs, beans, nuts, seeds

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Tryptophan

Type:              Essential Amino Acid
Functions:      Precursor for serotonin (which aids sleep and anxiety), niacin production
Deficiencies :  Rare. Stunted growth.
Toxicity:         Unknown. Eosinophilia-myalgia syndrome (potentially fatal) resulted from a contaminated batch
                       of supplemental tryptophan resulting in a ban from the FDA.

Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
Tryptophan supplementation has been determined unsafe and is illegal in the United States
12.5 mg/kg/day - Preschool, 2-5 yrs
3.3 mg/kg/day - Schoolchildren, 10-12 yrs
3.5 mg/kg/day - Adults, 18yrs and older

Food Sources:   Dairy, beef, poultry, barley, brown rice, fish, soybeans, peanuts
Valine

Type:              Essential Amino Acid, Branched Chain Amino Acid (BCAA)
Functions:      Growth and repair of muscle tissue, energy regulation
Deficiencies:   None known
Toxicity:         Possible hallucinations

Recommended Intakes (1985 Joint FAO/WHO/UNU Report)
38 mg/kg/day - Preschool, 2-5 yrs
25 mg/kg/day - Schoolchildren, 10-12 yrs
10 mg/kg/day - Adults, 18yrs and older

Food Sources:  Eggs, mushrooms, nuts, poultry, beef, soy, grain, dairy
Non-Essentials:

Alanine

Type:              Non-Essential Amino Acid
Functions:      Glucose metabolism
Deficiencies:   None known
Toxicity:         None known
Food Sources: Dairy, beef, poultry, wheat, yogurt, avocado
Arginine

Type:             Non-Essential Amino Acid
Functions:     Stimulates growth hormone, stimulates immune system, used to treat liver disorders, promotes muscle
                     growth, wound healing, increases fat metabolism
Deficiencies:  Rare. Impaired insulin production, possible hair loss.
Toxicity:        Rare. Weakness, diarrhea, nausea, may increase the activity of some viruses.
Food Sources: Whole-wheat, nuts, seeds, peanuts, brown rice, popcorn, soy, raisins, chocolate, carob
Asparagine

Type:               Non-Essential Amino Acid
Functions:       Central nervous system functions, amino acid conversion
Deficiencies:    None known.
Toxicity:          None known.
Food Sources:  Dairy, beef, poultry, eggs
Aspartic Acid

Type:              Non-Essential Amino Acid
Functions:      Energy metabolism, excitatory neurotransmitter, involved in RNA, DNA, immunoglobulin and antibody synthesis
Deficiencies:   Possible fatigue and depression.
Toxicity:         None known.
Food Sources: Dairy, beef, poultry, sprouting seeds
Cysteine

Type:              Non-Essential Amino Acid
Functions:      Acts as an antioxidant, involved in collagen synthesis
Deficiencies:   None known.
Toxicity:         None known.
Food Sources: Poultry, wheat, broccoli, brussel sprouts, eggs, garlic, onions, red peppers
Glutamic Acid

Type:              Non-Essential Amino Acid
Functions:      Acts as an excitatory neurotransmitter, transports potassium to the brain, potential treatment for neurological
                       conditions: muscular dystrophy, epilepsy, Parkinson's, and mental retardation.
Deficiencies:    None known.
Toxicity:          Possible headaches, neurological problems.
Food Sources:  Found abundantly in food.
Glutamine

Type:               Non-Essential Amino Acid
Functions:        Aids in digestion, involved in muscle growth and repair (used sometimes for AIDS patients), involved in
                        mental function as an energy source, involved in acid-base balance.
Deficiencies:     None known.
Toxicity:           Possible decrease of growth hormone, possibly interferes with acid-base balance in the body.
Food Sources:   Raw parsley and spinach. Found abundantly in food.
Glycine

Type:                  Non-Essential Amino Acid
Functions:          Acts as an inhibitory neurotransmitter, aids in glycogen storage, possibly decreases muscle wasting.
Deficiencies:       None known.
Toxicity:             Possible fatique.
Food Sources:    Glycine is produced in the body.
Proline

Type :                 Non-Essential Amino Acid
Functions:          Involved in collagen synthesis and wound healing.
Deficiencies:       None known.
Toxicity:             None known.
Food Sources:     Dairy, eggs, beef, poultry, wheat.
Serine

Type:                Non-Essential Amino Acid
Functions:         Involved in fat metabolism, involved in muscle growth, used in skin care products as a moisturizer
Deficiencies:      None known.
Toxicity:            None known. (possible depressed immune system)
Food Sources:    Dairy, beef, poultry, wheat gluten, peanuts, soy.
Tyrosine

Type:               Non-Essential Amino Acid
Functions:        Induces short-term adrenaline hormones, may regulate mood, may improve memory and alertness,
                        may treat chronic fatigue, appetite suppression.
Deficiencies:     Stunted growth, apathy, edema, weakness, liver damage, loss of muscle, skin lesions, hypothyroidism.
Toxicity:           None known. Interacts with depression medication.
Food Sources:  Almonds, avocados, bananas, beef, dairy, eggs, fish, lima beans, pumpkin seeds, sesame seeds, soy.
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