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Amino acids and their significance for sleep, mood and fitness

Sleep, mood and fitness - these characteristics are interdependent and deficits may develop into a vicious circle. In this case, it is important that the body is supplied with the required nutrients to help restore a healthy equilibrium. New insights in the field of food supplements have underlined the key significance of amino acids in this respect:

Glutamine participates in a number of metabolic processes. It has a positive effect on mood and stabilises our immune system.¹

Glutamine has a calming effect

Glutamine is the precursor of GABA (gamma-aminobutyric acid), which acts as a neurotransmitter in the brain and has an inhibiting effect on the nerve tracts. Glutamine increases the production of GABA and thus has a calming effect. It helps us to concentrate in stressful and hectic situations.²

Glutamine counteracts symptoms of stress

Many studies3,4 have shown that oxidative stress is associated with a glutamine deficiency. Increased physical and mental stress (“burn out”) can produce a deficiency in the glutamine pool relatively quickly. This leads to an immune deficiency and to a disturbance of the intestinal mucosa (“leaky gut syndrome”). Glutamine is generally the most important energy source in cells. It also participates in the synthesis of genetic building blocks. Therefore, all body cells that frequently divide or regenerate require large amounts of glutamine. This is particularly true of white blood cells and cells in the intestinal walls. Thus glutamine can also boost the immune system, particularly in situations with a lot of physical stress. Glutamine can accelerate the healing of peptic ulcers. It also has a beneficial effect on the treatment and prevention of colitis.

Glutamine for a healthy psyche

A deficiency of glutamic acid is found in many patients with exhaustion, cerebral dysfunctions and chronic fatigue.³

Owing to the fact that psychologically-related disorders are on the increase, amino acid diagnostics and therapy will become increasingly important in the future. Not least because glutamine can counteract depression.⁵

Glutamine can improve cerebral function

Part of the glutamine in the plasma is converted into glutamic acid in the brain, where it is primarily used as a source of energy. However, it is also able to neutralise excess ammonia. Elimination of this cell toxin prevents negative effects on cerebral function, increases the ability to concentrate, and improves both long-term and short-term memory.⁶

Ornithine and arginine for a good night's sleep

Ornithine and arginine also participate in the urea cycle and help to remove ammonia. Scientists argue that insomnia is caused, in particular, by the toxicity of ammonia in the brain. Taking ornithine and arginine thus help to promote a good night's sleep. They can be taken for long periods without harmful side effects and are not addictive.⁷ The amino acids arginine and ornithine are closely related. Both are readily interconverted in the body. They also contribute to boosting the immune system and stimulating the formation of white blood cells. Furthermore, they can protect the liver against damage induced by medicines and chemicals and also stimulate its regeneration.

Glycine reduces nervousness and improves sleep. It is an inhibitory neurotransmitter that can reduce hyperactivity of the nervous system in the brain and in the spinal cord. Glycine supplements can have a calming effect.⁸

Carnitine counteracts many symptoms of ageing

The melatonin level in animals treated with carnitine increased significantly. Melatonin is a highly potent antioxidant. It is produced by the pineal gland during deep sleep and is one of the main regeneration hormones (in addition to the growth hormone). Unfortunately, melatonin production decreases with age-related calcification of the pineal gland.⁹

If carnitine reverses this, it may be better than taking melatonin directly.¹⁰

Carnitine also appears to improve the memory and other cognitive functions (such as the ability to concentrate). It is suitable as a preventative measure against the symptoms of dementia.

Carnitine stimulates cerebral functions

Positive effects of carnitine on the brain include: increased alertness, improved learning and memory, less forgetfulness, improved mental abilities and good long-term memory. Mood-elevation and improved concentration have also been reported.¹¹

Carnitine counteracts “burn-out syndrome”

Stress, a busy lifestyle, disturbed sleep, mental stress, etc. can lead to tiredness, fatigue and exhaustion. Scientific research has shown that patients suffering from burn-out or chronic fatigue syndrome have low plasma concentrations of carnitine. As carnitine is involved in many processes that keep the cells continuously supplied with energy, the well-being and fitness of patients suffering from stress was shown to be improved by the administration of carnitine. Patients can cope with stress, whether physical or mental, both better and for longer.⁷

Carnitine boosts the immune system and improves resistance to stress

It is thus not surprising that carnitine has beneficial effects on the treatment of various disorders related to the immune and nervous systems. Furthermore, the stabilising and stimulating effects of carnitine on the entire immune defence system in combination with simultaneous neurological effects via a network of psychoneuroimmunological processes improve the resistance to stress.¹²

Folic acid, vitamin B12 and vitamin B6 in combination with amino acids boost mental fitness.

Scientists have recently found evidence that elderly patients with an elevated homocysteine level have weaker cognitive abilities compared to their peers with a lower homocysteine level.

Enzymes normally degrade homocysteine to harmless compounds. However, as these enzymes depend on the B vitamins and folic acid, a high homocysteine level may develop as a result of an inadequate supply of vitamins and amino acids.¹³

Scientists at the University of Bologna studied the abilities of 650 patients aged 65 and over with respect to cognition, reasoning, recognition and memory. The results were classified on the basis of recognised scientific tests to assess cognitive abilities. There was a clear relationship between elevated homocysteine levels and poorer test results, and the results increasingly worsened as the homocysteine level in the blood increased.¹⁴

Green leafy vegetables are a good source of the B vitamins. However, it is extremely difficult to obtain an adequate supply from food alone owing to the sensitivity of vitamins to oxygen and heat: incorrect storage, long transportation routes and vitamin-destroying preparation lead to high losses in the foods. For example, the folic acid content of certain foods can be reduced by up to 90% as a result of incorrect preparation.

The nutrition experts from the Fachgesellschaft für Ernährungstherapie und Prävention (Association for dietetic treatment and prevention) thus recommend that not only the elderly should supplement their diet with folic acid in combination with vitamin B6 and vitamin B12 using food supplement products. Taken in appropriate amounts, these products provide great benefits at zero risk.