Imagine a key that unlocks the door to vibrant health and boundless energy. This isn’t the plot of a fantasy novel, but the real-life potential of amino acids — the building blocks of life!
As we age, our body experiences many changes, inside-out. Vital nutrients, like amino acids, step in as the unsung heroes that keep our system running!
Lysine, tryptophan, leucine, methionine, phenylalanine, threonine and histidine are some of the essential amino acids that can support women’s health, especially in dealing with midlife symptoms.
You can only get those essential amino acids from good protein sources — since the body cannot produce them naturally.
The question now is, how much amino acids do we need and what are the best sources to go for?
We will have those questions answered in this article! Have a good read!
What are Amino Acids?
Amino acids are organic compounds that serve as the foundation of protein. They form chains that pull our tissues and organs together — maintaining our body’s structure and overall functioning. Amino acids are the reason we can move and enjoy our daily grind!
Now, there are 21 amino acids and 9 of them are considered essential amino acids.
We don’t mean to say the other 12 are not important (because they all are!), but “essential” here means we can only get them from food. Why? Because the body cannot naturally produce essential amino acids!
In contrast, non-essential amino acids can be produced by the body and, therefore, do not need to be obtained directly through diet.
Besides muscle development and formation, amino acids also serve many functions in the body, including:
- Repair damaged muscles and tissues
- Promote the growth and development of organs
- Increase fat burning
- Boost metabolism and energy
- Regulating cell growth and multiplication
When you eat, the enzymes in your digestive system break down protein into smaller peptide chains. Then, the peptide chains are broken down into individual amino acids. Finally, the amino acids are absorbed into the bloodstream to fulfill their specific functions!
9 Reasons Why We Need Essential Amino Acids in Menopause!
Essential amino acids can make a huge difference in menopause. Among the health benefits that you can get from these nutrients are:
- Hot Flash Relief. Essential amino acids keep our blood vessels healthy and promote better blood flow. This is vital because when blood flow is smooth, the body produces nitric oxide — a chemical that relaxes our blood vessels and eases hot flashes!
Experts say that taking essential amino acids in combination with isoflavones (plant-based estrogens) may indeed reduce hot flashes in menopause. - Fat Loss. Amino acids help burn fat effectively. They also support better metabolism and hormonal balance, making it easier to keep a healthy weight in midlife!
- Sharper Brain Function. Aside from promoting better blood flow to the brain, essential amino acids also repair brain cells. They help improve your memory, sharpen your focus and prevent brain fog — a very common symptom in menopause.
- Fatigue Prevention. Amino acids help maintain optimal glycogen stores, which is crucial for preventing fatigue. Your body makes glycogen (the stored form of glucose) from the food you eat, stores it in your liver and muscles and then uses it when you need extra energy!
- Healthier Hair, Skin and Nails. Essential amino acids boost the production of collagen and keratin. These are proteins that keep your skin, hair and nails healthy!
- Improved Mood. Essential amino acids are important components to form happy hormones, such as serotonin and dopamine. Serotonin soothes the central nervous system, so it eases mood swings, anxiety and depression!
- Stress Relief. Some essential amino acids naturally induce mind and body relaxation. They also calm the central nervous system, toning down the stress response!
- Better Communication Pathways. Neurotransmitters, our brain chemicals, feed on essential amino acids to function well. Thus, it is essential to take enough amino acids in menopause because most neurotransmitters influence hormone production!
- Reduced Risk of Osteoporosis. Low estrogen during menopause reduces calcium absorption and increases bone breakdown. But with the help of essential amino acids, you can make calcium absorption more effective!
Amino acids also stimulate the formation of bones and strengthen them. As a result, we can lower the risk of fractures and osteoporosis.
What Are Best Essential Amino Acids for Midlife Women?
Now you’ve learned the benefits of amino acids, proving how helpful they are in maintaining our midlife health!
Generally, there are nine essential amino acids, but in this section, let’s get to know the “special ones” that can truly support your health during the transition!
The following are some of the essential amino acids that can aid women in managing menopause symptoms:
Lysine is an amino acid that can bind with serotonin, allowing it to act as a happy hormone in the body. In addition to this incredible function, lysine helps the body absorb more calcium — promoting optimal bone health!
Lysine is, therefore, a great option to help decrease the risk of bone fractures and osteoporosis while aging. This amino acid is also a good blood sugar regulator, which may help reduce the risk of insulin resistance, obesity and diabetes!
- Tryptophan
Tryptophan is especially important for midlife women as it is proven to enhance mood and sleep quality.
Like lysine, tryptophan serves as a precursor to serotonin — which generally helps regulate mood, sleep and appetite! Tryptophan is also involved in the production of melatonin, a hormone that plays a role in your sleep-wake cycles.
- Leucine
Leucine is a branched-chain amino acid (BCAA) crucial for protein synthesis and muscle repair. It is a popular BCAA in the world of bodybuilding because it stimulates muscle growth. Leucine is also important for regulating blood sugar levels and supporting the production of growth hormones!
However, studies highlight the importance of balancing leucine consumption with an active lifestyle.
It has been found that without enough exercise, too much leucine that remains stored in the muscles can go to the liver. Excess leucine can, in turn, trigger the development of insulin resistance and make weight loss challenging.
- Methionine
As we age, we become more prone to oxidative stress — and methionine can help counteract this effect by increasing the body’s antioxidant properties! This amino acid acts as a precursor to the antioxidant glutathione.
Preventing oxidative stress during menopause helps in:
→ Maintaining hormonal balance
→ Reducing the risk of chronic diseases
→ Protecting the body against cellular damage
→ Promoting bone health
→ Improving brain function
→ Enhancing skin health
• Phenylalanine
Phenylalanine is a precursor to tyrosine, which is involved in the formation of the neurotransmitters dopamine, epinephrine and norepinephrine. These brain chemicals are vital for cognitive function, mood regulation and optimal stress response!
• Threonine
This essential amino acid is important for the formation of collagen and elastin. Threonine is, therefore, an effective booster of your skin health and connective tissues! Some experts also say that threonine plays a role in fat metabolism.
• Histidine
Histidine supports immune function, tissue repair and the synthesis of histamine — a neurotransmitter involved in immune response, digestion and sleep-wake cycles!
How About Isoleucine and Valine?
All nine essential amino acids play interconnected roles while performing their individual functions in the body. But in case you’re wondering why we haven’t tackled isoleucine and valine, it’s because experts are still exploring the benefits and risks of the two.
These essential amino acids can usually be found in protein supplements and powders. However, studies show that isoleucine and valine may negatively influence women’s metabolic health.
This is supported by other studies saying that the two amino acids can potentially trigger obesity and insulin resistance.
What Non-Essential Amino Acids Are Good for Midlife Health?
If there are essential amino acids that are especially beneficial for women, some non-essential amino acids could be your besties, too. Glycine, carnitine, tyrosine and arginine are some of the top non-essential amino acids for women’s midlife health!
Glycine is known to improve women’s sleep quality, regulate hormone production, support natural detoxification, promote skin health, maintain bone density and preserve muscle mass!
Carnitine is a popular ingredient in many weight loss products and supplements. Carnitine is an “amino acid created by another amino acid”, coming from both lysine and methionine. And it’s true! Carnitine helps you lose weight because it burns fat faster and boosts metabolism.
Tyrosine is the “mother” amino acid for many neurotransmitters — such as dopamine, epinephrine and norepinephrine. Tyrosine is also a “nootropic” known to enhance brain function, and an adaptogen that may aid in hormonal balance. These properties make tyrosine an effective stress reliever, hormone stabilizer and fatigue buster!
Arginine promotes better blood flow and nutrient distribution. It also helps increase energy, regulate blood pressure, lower cholesterol levels, strengthen immunity and may even help increase libido!
Amino acids are generally recommended for maintaining midlife health but make sure you are eating a well-balanced diet! Include a variety of good proteins, healthy fat and fiber in your daily plate!
Signs and Symptoms of Amino Acid Deficiency
Most symptoms of amino acid deficiency are common in many health conditions. For this reason, it can be challenging to tell if you lack amino acids, but you can watch out for some hints!
Experiencing these signs will tell you that you might be low on essential amino acids:
→ Sluggish metabolism
→ Muscle wasting or loss of muscle mass
→ Persistent muscle fatigue
→ Anxiety and moodiness
→ Low endurance and stamina
→ Increased appetite and craving for sweets
→ Irregular periods
→ Slow muscle healing
Note: Having a deficiency may have its distinctive set of symptoms depending on which amino acid is lacking.
Common Causes of Amino Acid Deficiency
We don’t often hear about amino acid deficiency, but it can cause a cascade of symptoms, especially for midlife women!
Generally, amino acid deficiency happens due to various factors, such as:
Eating the wrong kinds of food. Poor diet is one of the leading causes of amino acid deficiency. To be specific, eating too much sugar, refined carbs, bad fats and highly processed foods hinders the enzymes that break down protein into amino acids.
An unhealthy gut. Eating a poor diet, especially ultra-processed foods, damages the lining of our gut responsible for absorbing amino acids. Now, with poor gut health, you may also experience some flow-on effects, including poor digestion and improper nutrient absorption.
Unstable blood sugar levels. An imbalance in blood sugar levels may stimulate the release of the stress hormone cortisol. As a result, cortisol prevents the release of enzymes that facilitate breaking down protein into amino acids!
Adrenal exhaustion. Adrenal glands are like our shock absorbers. When under stress, our adrenals produce adrenaline — to activate our stress response. This is a normal process that helps us cope with a perceived threat or danger!
But if we are constantly stressed, our adrenal glands can struggle to work optimally. This makes it hard for the body to produce important hormones and enzymes needed for us to stay healthy!
Aging also contributes to low levels of amino acids as stomach acids naturally decline with age. This affects how well we absorb nutrients! Overusing antacids can also harm our gut and lead to nutrient deficiencies.
5 Best Sources of Essential Amino Acids!
When it comes to protein sources (where we get amino acids), some say animal sources are better. Others advocate for plant-based proteins. You see, there will always be different camps on the topics of health and nutrition, but personally, I lean towards variation!
I recommend that you carefully plan your meals as your nutritional needs change in midlife. If you can, it would also be best to take tests now and then — to avoid any deficiencies, especially if you are a vegan!
Animal proteins are considered complete proteins — providing all the essential amino acids in one package. On the other hand, plant proteins may require consuming larger amounts, but they are also excellent sources of protein and other beneficial nutrients!
The following are good protein sources for women’s amino acid needs:
- 1. Plant-based proteins. You can get amino acids from protein-rich plant sources, such as legumes, beans, tofu, tempeh, quinoa, peas, nuts, seeds, nutritional yeast and whole grains.
- Eggs. Eggs are rich sources of protein and complete amino acids. Both the egg white and yolk contain all nine essential amino acids! In addition, eggs also have high vitamin B2 and B12 content. Vitamin B2 maintains heart health and B12 is helpful in hormone production!
- Grass-fed and organic meat proteins. 100% grass-fed lean beef is rich in amino acids. Organic chicken, turkey and wild-caught salmon are also abundant in protein!
- Whey protein. Cold-processed and non-denatured whey protein have high amounts of branched-chain amino acids (BCAAs).
- Bone broth. Aside from being a good source of amino acids, bone broth may also promote better gut health, which allows us to absorb amino acids more effectively! But recently, there have been findings suggesting that if you have a leaky gut, it’s better to opt for meat stock.
Bone broth may not be the best starting point to boost your gut health if you have tummy problems (especially leaky gut). As bone broth simmers for many hours, amino acids such as “glutamine” start to break down — producing glutamate.
Glutamate contributes to the broth’s savory flavor but can trigger (or worsen) digestive issues in high amounts! On the other hand, meat broth is simmered for a shorter period and is easier to digest.
Experts find meat broth gentler on the stomach and a better option to help “seal” and support the gut! Once you’ve healed and achieved a more balanced gut, you can then switch to bone broth and enjoy this nutrient-packed super soup!
How Much Amino Acids Should We Take?
Functional medicine perspectives suggest that midlife women should aim for at least 30-40 grams of protein per meal. This recommendation is more than the “standard” dietary guidelines for protein but is essential for aging women — to maintain muscle mass, keep a healthy weight and optimize overall health!
A Quick Roundup of Essential Amino Acids
There are three types of amino acids:
- Essential amino acids (those that the body can’t naturally produce): The nine essential amino acids are valine, histidine, tryptophan, isoleucine, lysine, leucine, methionine, phenylalanine and threonine.
- Non-essential amino acids (natural amino acids that serve as the main components of protein): The body produces non-essential amino acids, but we can also get them from dietary sources, such as the ones we mentioned above! Amino acids that belong in this group include alanine, asparagine, aspartic acid and glutamic acid.
- Conditional amino acids (amino acids that the body doesn’t need every day but are essential in times of stress or illness). This group includes arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline and serine.
Recently, there’s growing interest in identifying and using sustainable sources of amino acids, especially for supplements. This includes exploring plant-based, microbial and algae-based sources as alternatives to animal-based proteins.
Research is also focusing on improving the bioavailability of amino acids through various means. This includes the development of more soluble forms and encapsulation techniques!
With all the health gifts that essential amino acids can do for the body, there’s no doubt that they can help improve our overall wellness in menopause. So, be sure to eat a balanced diet rich in amino acids (or supplements if needed)!
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hi do you recommend a specific brand for essential amino acids to purchase? I am turning 60 very active and incorporate walking , weight lifting and core Pilates classes into my workout weekly routine. i just noticed this year it take longer for my muscle to build up.
Hi Pat,
It’s great to hear you’re staying active! And what a nice mix of exercises you’ve got there.
Your routine is pretty similar to mine (I’m 62 now). But I found out last year that I needed more protein to keep up.
So, after my morning workout, I have a shake. I used to try creatine and whey protein, but they made my stomach feel bloated.
Now, my shake includes Thorne® Amino Complex, Vital Proteins® Collagen Peptides, hemp seeds, hemp oil, chia seeds, and lion’s mane.
I haven’t noticed much muscle change yet, but I definitely feel more energetic. Plus, my mood has improved!
Adding more protein, through supplements or whole foods, might help you see some benefits, Pat!
Our hormonal shifts in midlife (declining estrogen and testosterone) also have a huge impact on how efficiently we build muscle mass.
If you want, you can check out my article on what other factors to consider — to make sure your hormones are at optimal levels:
What Causes Hormonal Changes in Women Over 40?
All the best,
Gita