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 [TOP]
 

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 [TOP]
 

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 [TOP]
 

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 [TOP]
 

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 [TOP]
 

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 [TOP]
 

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 [TOP]
 

Type
Essential Amino Acid

Functions
Precursor for serotonin (which aids sleep and anxiety), niacin production

Deficiencies
Rare. Stunted growth.

Toxicity
Possible eosinophilia-myalgia syndrome (potentially fatal)

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 [TOP]
 

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 [TOP]
 

Type
Non-Essential Amino Acid

Functions
Glucose metabolism

Deficiencies
None known

Toxicity
None known

Food Sources
Dairy, beef, poultry, wheat, yogurt, avocado [TOP]
 

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  [TOP]
 

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 [TOP]
 

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 [TOP]
 

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 [TOP]
 

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. [TOP]
 

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. [TOP]
 

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. [TOP]
 

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. [TOP]
 

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. [TOP]
 

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. [TOP]