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The popularity of natural energy drinks and aromatherapy products is a strong indicator of just how many people are seeking healthful ways to feel more energized and more positive in their outlook on life. Even if you eat a generally healthy diet and exercise routinely, sometimes you may feel like you need an extra pick me up. Substances like caffeine and alcohol in moderation can give you a boost, but this energy lift is often short-lived and sometimes followed by a let-down or energy “crash.” But amino acids for energy naturally fuel your body throughout the day and boost your mood.
If you’re curious as to how your brain reacts to nutritional factors that can influence mood and energy, then you first have to have a basic understanding of brain chemistry.
Neurotransmitters are chemical messengers in the brain that work in concert to shape how we perceive and learn from the environment around us. These pathways are established during growth and development and are instrumental in forming our personalities and outlook on life. They also respond acutely to specific amino acids that act as building blocks of key neurotransmitters at work in the brain. Here are four amino acids for energy that may help optimize neurotransmitter synthesis to help balance your energy levels and mood.
L-glutamine supplements are used to treat fatigue and depression, and also to boost immune function and muscle recovery. Under stressful conditions, your body consumes large amounts of glutamine. Glutamine is readily converted to glutamate by removal of an amine group. Glutamate, or glutamic acid, acts directly as an excitatory neurotransmitter and is used widely in the brain. Glutamate is also a component of gamma-aminobutyric acid (GABA), which inhibits neural transmissions and acts as an anxiolytic agent (meaning it reduces anxiety and calms nervous activity).
Phenylalanine is an important building block for a number of proteins beyond muscle proteins, mainly hormones and neurotransmitters. Dopamine, norepinephrine, and thyroid hormone are three key end-products that are necessary for optimal brain and mental function.
Norepinephrine and epinephrine are catecholamines, which are responsible for the fight-or-flight response that increases heart rate, constricts blood vessels, and increases blood glucose. Adrenal glands secrete these neurotransmitters along with other stress hormones.
Dopamine is the main neurotransmitter that supports attention and motivation, and it plays a key role in the “reward system” of your brain. Drugs and substances that adversely affect memory, cognition, attention, learning, mood, and fine motor control do so via their effect on dopamine function. Both phenylalanine and tyrosine can serve as dietary precursors of dopamine.
When the amino acid phenylalanine is not used in specific reactions, it is converted to tyrosine, a nonessential amino acid that is the direct precursor not just of dopamine but also of mood and energy-affecting catecholamines.
Supplemental L-tyrosine is promoted for alleviating fatigue, low moods and low sex drive, depression, and anxiety. Tyrosine and phenylalanine can be combined together in a supplement. Some individuals appear to react better to one more than the other. As with many nutrient-based therapies, it’s worth exploring the options to find the appropriate balance for your individual needs.
Tryptophan is an essential amino acid that acts as a precursor to the neurotransmitter serotonin. Serotonin activates feelings of calm and well-being, and if serotonin levels are low or insufficient, depression, anxiety, insomnia, extreme anger, and mood swings can manifest.
Tryptophan supplements have shown efficacy and act quickly to increase levels of serotonin. Serotonin, also known as 5-hydroxytryptophan (5-HT), is derived from tryptophan and is a primary regulator of mood, sleep, sexual function, appetite, and digestion. Disruption of sleep cycles is mediated in part by serotonin, and poor sleep definitely drains energy and dampens our mood.
There are many nuances to amino acid therapy since various factors are at work determining which amino acids get into the brain and converted into mood-changing neurotransmitters. First and foremost, you should ensure that your diet is rich in high-quality proteins to establish a steady supply of these and other amino acid precursors. Some individuals have experienced positive results with various regimens of amino acid supplementation. Amino acids provide a natural way to shift brain chemistry and possibly provide greater energy and a happier mood.
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