AMINO ACIDS
and E.F.A.'s

Amino Acids and Essential Fatty Acids (EFAs)

Amino Acids: The Building Blocks of Life


Amino acids are the fundamental components of proteins, which serve as the structural and functional elements of all cells. While the body can synthesize some amino acids (non-essential), others must be obtained through diet (essential).

Essential Amino Acids (EAAs)
These nine amino acids cannot be produced by the body and must be obtained through diet: Leucine: Critical for muscle protein synthesis and metabolic health
Longevity Benefits: Activates mTOR for cellular renewal, supports muscle maintenance during aging
Natural Sources: Eggs, dairy, meat, fish, soybeans

Isoleucine: Important for immune function, energy regulation, and hemoglobin production
Longevity Benefits: Supports glucose uptake in cells, aids in wound healing
Natural Sources: Meat, fish, eggs, dairy, lentils, nuts, seeds

Valine: Supports muscle metabolism, tissue repair, and nitrogen balance
Longevity Benefits: Helps maintain muscle mass, supports cognitive function
Natural Sources: Meat, dairy, mushrooms, peanuts, whole grains

Lysine: Essential for collagen formation, enzyme production, and calcium absorption
Longevity Benefits: Supports bone health, aids in recovery from injuries
Natural Sources: Meat, dairy, eggs, legumes, spirulina

Methionine: Involved in detoxification, tissue growth, and absorption of zinc and selenium
Longevity Benefits: Supports liver health, provides antioxidant benefits
Natural Sources: Eggs, fish, meat, Brazil nuts, sesame seeds

Phenylalanine: Precursor to tyrosine, dopamine, epinephrine, and norepinephrine
Longevity Benefits: Supports cognitive function and mood regulation
Natural Sources: Meat, fish, eggs, dairy, soybeans, nuts, seeds

Threonine: Component of structural proteins and enzymes
Longevity Benefits: Supports immune function and gut health
Natural Sources: Meat, fish, dairy, lentils, sesame seeds

Tryptophan: Precursor to serotonin and melatonin
Longevity Benefits: Supports mood, sleep quality, and stress resilience
Natural Sources: Turkey, chicken, cheese, eggs, fish, tofu, oats

Histidine: Important for nerve cell protection and tissue repair
Longevity Benefits: Supports myelin sheath maintenance, aids in detoxification
Natural Sources: Meat, fish, poultry, dairy, rice, wheat

Conditionally Essential Amino Acids
These become essential under certain conditions, such as illness, stress, or aging: Glutamine: The most abundant amino acid in the body
Longevity Benefits: Supports gut barrier function, immune health, and recovery from stress
Natural Sources: Animal proteins, cabbage, spinach, dairy

Arginine: Important for nitric oxide production and wound healing
Longevity Benefits: Supports cardiovascular health, enhances blood flow
Natural Sources: Turkey, chicken, pumpkin seeds, dairy, chickpeas

Glycine: A major component of collagen
Longevity Benefits: Supports detoxification, collagen formation, and sleep quality
Natural Sources: Bone broth, skin-on poultry, gelatin, seafood

Proline: Another key component of collagen
Longevity Benefits: Supports skin health, joint function, and cardiovascular health
Natural Sources: Bone broth, dairy products, meat, gelatin

Cysteine: Precursor to glutathione, the body's master antioxidant
Longevity Benefits: Supports detoxification, immune function, and cellular protection
Natural Sources: Eggs, meat, dairy, red peppers, garlic, onions

Essential Fatty Acids: Cellular Communication and Inflammation Regulation
Essential fatty acids (EFAs) are polyunsaturated fats that the body cannot synthesize and must obtain from diet. They play crucial roles in cell membrane structure, hormone production, and inflammation regulation.


Omega-3 Fatty Acids
These anti-inflammatory fatty acids are critical for brain health, cardiovascular function, and cellular communication:

Alpha-Linolenic Acid (ALA)
Conversion: Precursor to EPA and DHA, though conversion is limited (1-10%)
Longevity Benefits: Supports cardiovascular health, may reduce inflammation
Natural Sources: Flaxseeds, chia seeds, walnuts, hemp seeds

Eicosapentaenoic Acid (EPA)
Longevity Benefits: Powerful anti-inflammatory effects, supports cardiovascular health, may improve mood
Natural Sources: Fatty fish (salmon, mackerel, sardines), algae, krill

Docosahexaenoic Acid (DHA)
Longevity Benefits: Critical for brain health, eye function, and cell membrane integrity
Natural Sources: Fatty fish, algae, fish roe

Omega-6 Fatty Acids
While essential, the modern diet often contains excessive amounts of omega-6 fatty acids, which can promote inflammation when out of balance with omega-3s:
Linoleic Acid (LA)
Conversion: Precursor to arachidonic acid
Balance Considerations: Should be limited relative to omega-3 intake
Natural Sources: Vegetable oils, nuts, seeds


Gamma-Linolenic Acid (GLA)
Longevity Benefits: Anti-inflammatory properties, supports skin health
Natural Sources: Evening primrose oil, borage oil, black currant seed oil

Optimal Omega-3:Omega-6 Ratio
The ratio of omega-6 to omega-3 fatty acids in the modern Western diet is approximately 15:1 to 20:1, whereas the optimal ratio for health and longevity is closer to 4:1 or even 1:1. Strategies to improve this ratio include:
Increasing consumption of fatty fish, algae, and omega-3-rich seeds
Reducing intake of vegetable oils high in omega-6 (corn, soybean, sunflower)
Choosing grass-fed animal products, which have higher omega-3 content
Supplementing with high-quality fish oil or algae oil when necessary
Protein Quality and Longevity
The quality and quantity of protein intake significantly impact aging and longevity:

Protein Intake Considerations Optimal Range: 1.2-1.6 g/kg of body weight daily for most adults, with higher needs for active individuals and older adults
Timing: Distributing protein intake throughout the day (25-30g per meal) optimizes muscle protein synthesis
Quality: Consuming complete proteins containing all essential amino acids supports optimal health
Plant vs. Animal: Both can be part of a longevity-promoting diet, with emphasis on quality sources Balancing Protein Needs with Longevity Pathways
Some longevity research suggests that periodic protein restriction may activate beneficial cellular pathways: mTOR Regulation: Protein, particularly leucine, activates mTOR, which promotes growth but may accelerate aging when chronically elevated
Autophagy Activation: Reducing protein intake periodically may enhance cellular cleanup processes
Practical Approach: Cycling between adequate protein intake for muscle maintenance and brief periods of lower protein intake may optimize longevity benefits


Understanding these relationships is crucial for optimizing nutrient intake for longevity.