This is what you need to know about Amino Acids and their influence on healthy hair (2022)
When those of us who are into fitness hear the word "amino acids," they usually think of supplements designed primarily for recovery and muscle growth.
But that's an incomplete picture, amino acids, and by extension proteins, affect a huge number of reactions in our bodies. Some are related to enzyme activity, others are necessary for optimal blood sugar levels, and still others ensure, for example, the transport of oxygen throughout the body. And as you can probably guess, there are some that are indispensable for our hair, nails and skin.
Which ones are they?
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Amino acids for hair
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Amino acids for skin
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Amino acids for nails
1. Amino acids for hair
Amino acids for hair are a huge separate chapter. Most important of all, however, is to know that there are 21 proteinogenic amino acids in total, and of these, 18 are important for keratin formation. And it is keratin that is responsible for elasticity, strength and overall hair quality, for example. Although it is necessary to get enough of all amino acids, the most important for hair are:
Cysteine is, according to some sources, the most important amino acid for hair ever. Many scientific studies consider it to be a very useful tool that can help with hair loss and subsequent hair regeneration. There have even been studies suggesting that it can protect hair from damage due to sun exposure. It can be found, for example, in chicken, dairy products, but also in broccoli and various sprouted foods.
Methionine is the second sulphur-containing amino acid after cysteine and is therefore also extremely important. Its importance lies mainly in its ability to blood the hair follicles, which can lead to better hair growth. At the same time, it also affects collagen production and therefore contributes to the creation of strong and healthy looking hair. Sources of methionine include fish, eggs and various nuts and seeds.
2. Amino acids for skin
Amino acids can naturally moisturise the skin and at the same time take care of the removal of already dead skin cells. Furthermore, amino acids protect the skin from free radicals and can reduce the signs of premature aging—this is one of the reasons why some cosmetic manufacturers are eager to incorporate them into their products. As with hair, a balanced intake of all existing amino acids is essential. However, it is particularly good to focus on in the case of hair:
Lysine is a completely unknown amino acid to most people. Although it is not really called upon very often, it has a variety of different health benefits. It is a very important component of collagen, and thus has been shown to support skin quality. So far, it also looks like lysine can speed up the wound healing process. It can be found, for example, in Parmesan cheese, fish, beef or pork, peanuts and in some cases, supplementation in the form of a supplement is not a bad thing either.
Arginine, on the other hand, is one of the most well-known amino acids. Athletes most often use it in the form of stand-alone supplements or complex pre-workouts. The effect of this substance lies mainly in its ability to improve blood circulation to the muscles, thus affecting endurance, strength and overall performance in training. In addition, however, more and more is being written about the potential effect on tissue regeneration, which is also related to having vital-looking skin. Good natural sources include dairy products, red meat and eggs.
Amino acids for nails
Of course, amino acids are also indispensable for our nails, which, by the way, reveal a lot about our overall health. Two amino acids in particular are recommended for the nails, namely methionine and lysine. Together, they ensure that the nails remain strong and are not prone to breakage.
