Our 9 Essential Amino Acids from Protein – For a 154lb Adult

We have 20 amino acids of which these nine are genticaly encoded and used in translation.

1. Histidine — immune function, neurotransmitter synthesis, anti-inflammatory roles

   • Daily requirement: ~700 mg (10 mg/kg)

2. Isoleucine — muscle protein synthesis, branched-chain amino acid (BCAA)

   • Daily requirement: ~1,400 mg (20 mg/kg)

3. Leucine — the primary trigger for mTOR signaling and muscle protein synthesis; most critical for anabolic response, especially with aging

   • Daily requirement: ~2,700–3,000 mg (39 mg/kg; higher ~43+ mg/kg for older adults doing resistance training)

4. Lysine — collagen formation, bone health, immune function, calcium absorption

   • Daily requirement: ~2,100 mg (30 mg/kg)

5. Methionine — methylation reactions, glutathione synthesis (master antioxidant), detoxification

   • Daily requirement: ~700–910 mg (10–13 mg/kg; can be partially spared by cysteine)

6. Phenylalanine — precursor to tyrosine (dopamine, norepinephrine, thyroid hormones)

   • Daily requirement: ~1,750 mg (25 mg/kg; can be partially spared by tyrosine)

7. Threonine — immune function, collagen and elastin synthesis

   • Daily requirement: ~1,050 mg (15 mg/kg)

8. Tryptophan — precursor to serotonin and melatonin; mood, sleep regulation

   • Daily requirement: ~280 mg (4 mg/kg)

9. Valine — muscle protein synthesis, BCAA, glucose metabolism

   • Daily requirement: ~1,820 mg (26 mg/kg)