Amino Acids – Andreas

Amino Acids

Amino Acid	Top Health Benefits	Top Food Sources (per serving)	Side Effects / Overdose Risks
Essential Amino Acids
Histidine	Tissue repair Red blood cell production Histamine synthesis	Meat – ~1.5 g/100g Fish – ~1.2 g/100g Eggs – ~0.3 g/egg Tofu – ~0.6 g/100g Quinoa – ~0.4 g/100g	Excess may cause headaches or mood changes
Isoleucine	Muscle repair Energy regulation Immune support	Chicken – ~1.2 g/100g Eggs – ~0.9 g/egg Lentils – ~0.7 g/100g Almonds – ~0.6 g/28g Fish – ~1.1 g/100g	Excess may impair mood or coordination
Leucine	Muscle protein synthesis Wound healing Blood sugar regulation	Beef – ~1.8 g/100g Eggs – ~1.1 g/egg Soybeans – ~1.5 g/100g Salmon – ~1.6 g/100g Peanuts – ~1.2 g/28g	Excess may interfere with serotonin production
Lysine	Collagen formation Calcium absorption Hormone production	Parmesan cheese – ~3.0 g/100g Chicken – ~2.0 g/100g Eggs – ~0.9 g/egg Fish – ~2.1 g/100g Quinoa – ~0.6 g/100g	High doses may cause gallstones or diarrhea
Methionine	Detoxification Antioxidant precursor Hair and nail strength	Eggs – ~0.4 g/egg Brazil nuts – ~0.6 g/28g Chicken – ~0.9 g/100g Fish – ~1.0 g/100g Sesame seeds – ~0.8 g/28g	Excess may raise homocysteine (heart risk)
Phenylalanine	Neurotransmitter production Mood regulation Memory and alertness	Beef – ~1.2 g/100g Eggs – ~0.7 g/egg Milk – ~0.3 g/cup Tofu – ~0.9 g/100g Peanuts – ~0.8 g/28g	Contraindicated in PKU (genetic disorder)
Threonine	Collagen & elastin synthesis Fat metabolism Immune support	Cottage cheese – ~1.1 g/100g Chicken – ~1.0 g/100g Eggs – ~0.6 g/egg Lentils – ~0.5 g/100g Fish – ~1.2 g/100g	Excess may cause liver strain
Tryptophan	Serotonin & melatonin production Sleep regulation Mood stabilization	Turkey – ~0.3 g/100g Oats – ~0.2 g/100g Milk – ~0.1 g/cup Cheese – ~0.3 g/100g Bananas – ~0.01 g/banana	Excess may cause drowsiness or serotonin imbalance
Valine	Muscle growth Tissue repair Energy production	Beef – ~1.2 g/100g Eggs – ~0.8 g/egg Fish – ~1.1 g/100g Peas – ~0.6 g/100g Tofu – ~0.9 g/100g	Excess may reduce serotonin levels
Non-Essential & Conditionally Essential Amino Acids
Alanine	Energy production Glucose metabolism Immune support	Eggs – ~0.6 g/egg Chicken – ~1.2 g/100g Salmon – ~1.1 g/100g Tofu – ~0.8 g/100g Peanuts – ~0.7 g/28g	Generally safe; excess may affect blood sugar
Arginine	Blood vessel dilation Wound healing Immune function	Turkey – ~1.3 g/100g Pumpkin seeds – ~2.5 g/28g Peanuts – ~1.9 g/28g Spirulina – ~3.0 g/100g Chickpeas – ~1.0 g/100g	High doses may affect blood pressure
Asparagine	Nerve signaling Protein synthesis Brain development	Asparagus – ~0.6 g/100g Eggs – ~0.4 g/egg Chicken – ~1.1 g/100g Milk – ~0.3 g/cup Whole grains – varies	Generally safe; excess may affect ammonia levels
Aspartic Acid	Energy production Hormone regulation Neurotransmitter synthesis	Soy protein – ~4.5 g/100g Eggs – ~1.2 g/egg Chicken – ~2.0 g/100g Peanuts – ~2.5 g/28g Fish – ~2.1 g/100g	Excess may cause excitotoxicity in sensitive individuals
Cysteine	Antioxidant production (glutathione) Skin and hair health Detoxification	Eggs – ~0.3 g/egg Chicken – ~0.5 g/100g Broccoli – ~0.2 g/100g Garlic – ~0.2 g/100g Whey protein – ~2.0 g/serving	High doses may cause gastrointestinal discomfort
Glutamic Acid	Brain function Cell metabolism Neurotransmitter synthesis	Parmesan cheese – ~6.0 g/100g Eggs – ~1.5 g/egg Chicken – ~3.0 g/100g Tofu – ~2.5 g/100g Sunflower seeds – ~2.0 g/28g	Excess may cause overstimulation (MSG sensitivity)
Glutamine	Gut health Muscle recovery Immune support	Beef – ~1.2 g/100g Eggs – ~0.6 g/egg Milk – ~0.3 g/cup Spinach – ~0.4 g/100g Whey protein – ~4.0 g/serving	Excess may affect kidney function in high doses
Glycine	Collagen synthesis Sleep support Anti-inflammatory effects	Gelatin – ~2.5 g/serving Chicken skin – ~1.5 g/100g Pork rinds – ~2.0 g/28g Bone broth – ~1.0 g/cup Eggs – ~0.5 g/egg	Generally safe; excess may cause fatigue
Proline	Collagen formation Joint and skin health Wound healing	Gelatin – ~2.0 g/serving Bone broth – ~1.5 g/cup Eggs – ~0.6 g/egg Chicken – ~1.2 g/100g Cheese – ~1.0 g/100g	Generally safe; excess may affect kidney function
Serine	Brain development Fat metabolism Immune response	Eggs – ~0.7 g/egg Chicken – ~1.1 g/100g Tofu – ~0.9 g/100g Milk – ~0.4 g/cup Peanuts – ~0.8 g/28g	Generally safe; excess may affect neurotransmitter balance
Tyrosine	Dopamine & adrenaline synthesis Stress response Thyroid hormone production	Cheese – ~1.2 g/100g Turkey – ~1.0 g/100g Eggs – ~0.8 g/egg Fish – ~1.1 g/100g Peanuts – ~0.9 g/28g	Excess may cause anxiety or overstimulation