Role and Benefits of EAA

Essential Amino Acid supplements are made of specific amino acids that are considered important. Of the 20 amino acids, about nine are essential amino acids, which are, Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Tryptophan, Valine and Threonine.

Here are the daily required intakes for the essential amino acids, according to the World Health Organization. These are for adults per 2.2 pounds (1 kg) of body weight :

• Histidine: 10 mg

• Isoleucine: 20 mg

• Leucine: 39 mg

• Lysine: 30 mg

• Methionine: 10.4 mg

• Phenylalanine: 25 mg

• Threonine: 15 mg

• Tryptophan: 4 mg

• Valine: 26 mg

Role of Essential Amino Acids

Amino acids are essential for a lot of functions in the body. A lot of it is manufactured by the body itself but certain essential amino acids need to be supplemented in one's diet as they cannot be produced by the body naturally.

It creates a positive protein balance and results in a muscle-building (anabolic) state that allows you to recover and build muscle more easily. Essential amino acids are at the core of many vital processes in the body.

Although amino acids are mostly useful in muscle development and repair, it is also important for many other bodily processes such as maintaining the sleep-wake cycle, calcium absorption, production of hormones and enzymes, regulating blood sugar levels and hastening wound healing.

Some of the natural sources of these essential amino acids are as follows:

• meat

• seafood

• poultry

• eggs

• dairy products

• soy protein

• pea protein

Benefits of Essential Amino Acids

Some of the most pertinent benefits of essential amino acids are as follows:

• Mood regulation: Tryptophan is an amino acid that is essential for making serotonin. A review that included 11 high-quality studies found that taking 0.14–3 grams of tryptophan per day could help decrease anxiety and increase positive mood in healthy people.

• Improves exercise performance and recovery: Amino acids play an important role in recovering from muscle tears and injuries that are collateral damage to lifting weights at the gym. A review of eight studies found that taking BCAAs (branched-chain amino acids) was superior to rest for promoting muscle recovery and reducing soreness after exhaustive exercise

• Helps surgery wound healing: Amino acids are said to be the building blocks of proteins joined by peptide chains. Any tissue-level tears can be easily healed by providing the body with amino acid supplements. This quickens one's healing process. A review of 20 studies looking at the effects of taking BCAAs in people with cancer undergoing surgery found that those who took BCAAs around the time of surgery had reduced postoperative complications from infections and fluid accumulation in the abdomen.

Hence, essential amino acids are a way to aid one's healing from various muscle tears and various other bodily injuries. Supplementing one's diet with some of the essential amino acids listed will help complete the meal and provide a more balanced as well as nutritious meal. These vital compounds are found in many animal- and plant-based foods, so most people can meet their daily needs by eating a healthy, balanced diet. You can also take essential amino acid supplements if needed.

(Shrey Mittal is the founder of Koshika Wellness Pvt. Ltd. A young entrepreneur, he has been working relentlessly in the field of health and wellness with his innovative range of products customised for the Indian fitness enthusiasts)