- 5-HTP
- Arginine
- BCAAs
- Beta-alanine
- Carnitine
- Carnosine
- Citrulline
- Creatine
- D-aspartic acid
- GABA
- Glutamine
- Glycine
- HMB
- Lysine and proline
- NAC
- Ornithine
- Phenylalanine
- SAMe and methionine
- Taurine
- Theanine
- Tryptophan
- Tyrosine
- Whey protein
No. 475-HTP
5-HTP (5-hydroxytryptophan) is a compound the body makes from the amino acid tryptophan. It is the step right before serotonin (the last stop on the line), a brain chemical that helps regulate mood and sleep. Because it converts directly to serotonin, it is used to support mood and restful sleep.
Main benefits
Converts directly to serotonin; mood; sleep
Food sources
Not found in the usual diet in useful amounts; supplements are made from the seeds of Griffonia simplicifolia, an African plant. The body also makes it from tryptophan in protein foods.
Why people take it
People take it to support mood and to help with sleep. The evidence is limited, with small studies showing mixed results.
Amounts
Neither site gives a dose; 50–300 mg is common in studies. DoctorYourself.com: it "should not be taken by anyone using SSRI" drugs. (Newsletter)
Cautions and interactions
SSRIs, SNRIs, MAOIs and other serotonin drugs (serotonin syndrome). Pregnancy.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 3.
No. 48Arginine
Arginine is an amino acid, one of the building blocks of protein. The body uses it to make nitric oxide, a gas that relaxes blood vessels and helps blood flow. Healthy adults usually make enough on their own, no shopping trip required.
Main benefits
Makes nitric oxide; blood flow; circulation
Food sources
Found in meat, poultry, fish, dairy, nuts (especially peanuts and walnuts), pumpkin seeds, beans and lentils.
Why people take it
People take it for circulation and blood flow, and it has been studied in heart and blood vessel conditions. The evidence is mixed, and healthy people usually make enough.
Amounts
Orthomolecular.org: the body "makes enough." Therapeutic: 1.5 g a day for 6 months (interstitial cystitis); 5,600–12,600 mg in heart failure (Werbach). (Arginine, Congestive heart failure)
Cautions and interactions
Kidney or liver disease. Herpes (can trigger outbreaks). Very high doses (30 g a day) promoted cancer cell growth. Not after a heart attack. Low blood pressure, nitrates or erectile-dysfunction drugs.
Reference entry: not taught in a course Lesson.
No. 49BCAAs
BCAAs are three essential amino acids: leucine, isoleucine and valine. Their name comes from their branched chemical shape. Unlike most amino acids, they are used largely in muscle, where leucine, the foreman of the crew, helps switch on muscle building.
Main benefits
Muscle building and recovery
Food sources
Found in all protein foods, especially meat, poultry, fish, eggs, dairy (whey is rich in them), soy, beans and lentils.
Why people take it
Athletes take them for muscle building and to recover after exercise. Most people get plenty from protein foods, and the benefit beyond eating enough protein is limited.
Amounts
Common amount: 5–10 g around exercise. Most people get enough from protein foods.
Cautions and interactions
ALS (an Italian study raised concern). Maple syrup urine disease. Can lower blood sugar.
Reference entry: not taught in a course Lesson.
No. 50Beta-alanine
Beta-alanine is an amino acid the body makes on its own. It is not used to build protein. Instead, it joins with histidine to form carnosine, which helps buffer the acid that builds up in muscles during hard exercise, the burn behind those endless last reps.
Main benefits
Muscle endurance (raises carnosine in muscle)
Food sources
Found mainly in meat, poultry and fish, as part of the carnosine they contain. Plant foods provide very little.
Why people take it
Athletes take it for endurance in short bursts of intense exercise. The evidence is fairly good for this kind of effort and weaker for longer events.
Amounts
Common amount: 3.2–6.4 g a day in divided doses.
Cautions and interactions
Harmless tingling of the skin at higher single doses. Little data in pregnancy.
Reference entry: not taught in a course Lesson.
No. 51Carnitine
Carnitine is a nutrient the body makes from the amino acids lysine and methionine. It carries fats into the mitochondria, the energy factories of cells, so they can be burned for fuel, a shuttle bus to the furnace. The heart and muscles depend on it, and the acetyl form (ALCAR) is studied for memory.
Main benefits
Carries fat into mitochondria for energy; heart; memory (ALCAR)
Food sources
Found mostly in red meat, especially beef and lamb, with smaller amounts in fish, poultry and dairy. Plant foods contain very little.
Signs you may be low
Low levels are uncommon but can cause tiredness, muscle weakness and low blood sugar. Those most at risk include people on kidney dialysis, people taking valproic acid, and those with rare inherited disorders. A blood test confirms it.
Amounts
Therapeutic: L-carnitine 2,000 mg a day in heart failure. (Congestive heart failure)
Cautions and interactions
May blunt thyroid hormone: thyroid conditions need the doctor. Seizure history. Warfarin (reports of stronger effect). Fishy body odor.
Reference entry: not taught in a course Lesson.
No. 52Carnosine
Carnosine is a small molecule made from two amino acids, beta-alanine and histidine. It is concentrated in muscle and brain tissue. It acts as an antioxidant and helps slow glycation, the process in which sugar sticks to proteins and damages them, a bit like caramel gumming up the gears.
Main benefits
Antioxidant; slows sugar damage to proteins (glycation)
Food sources
Found in meat, poultry and fish, especially beef and chicken breast. Plant foods contain almost none, so vegetarians tend to have lower levels.
Why people take it
People take it as an antioxidant and for healthy aging, hoping to protect proteins from sugar damage. Research in people is limited.
Amounts
Common amount: 500–1,000 mg a day.
Cautions and interactions
Few known; little data in pregnancy.
Reference entry: not taught in a course Lesson.
No. 53Citrulline
Citrulline is an amino acid the body makes, named after watermelon (Citrullus), where it was first found. A picnic fruit with a lab career. The kidneys turn it into arginine, which then makes nitric oxide to relax blood vessels. Taken by mouth, it raises arginine levels more reliably than arginine itself.
Main benefits
Blood flow (raises nitric oxide); exercise endurance
Food sources
Found in watermelon (especially the rind), and in smaller amounts in other melons, cucumbers, pumpkins and squash.
Why people take it
People take it for blood flow and to support exercise endurance, often as citrulline malate before workouts. The evidence for performance is mixed.
Amounts
Common amount: 3–6 g of L-citrulline (6–8 g citrulline malate) a day.
Cautions and interactions
Nitrate heart medication and erectile-dysfunction drugs (dangerous drop in blood pressure). Low blood pressure.
Reference entry: not taught in a course Lesson.
No. 54Creatine
Creatine is a compound the body makes from three amino acids (arginine, glycine and methionine). Muscles and the brain use it to quickly recycle ATP, the cell's energy currency. Extra creatine helps muscles do more work in short bursts, which supports strength and muscle gains. Think sprint, not marathon.
Main benefits
Strength and muscle in all ages; brain energy
Food sources
Found in red meat and fish, such as beef, herring, salmon and tuna. The body also makes about half of what it uses, and plant foods provide almost none.
Why people take it
People of all ages take it with exercise to build strength and muscle, and it is one of the best-studied supplements for this. It is also being studied for brain energy, where the evidence is still early.
Amounts
Common amount: 3–5 g a day; no loading needed.
Cautions and interactions
Kidney disease (doctor first). Raises the creatinine lab reading. Water retention. Take with plenty of water.
Reference entry: not taught in a course Lesson.
No. 55D-aspartic acid
D-aspartic acid is a form of the amino acid aspartic acid that acts as a signaling molecule rather than a protein building block, more messenger than bricklayer. It is found in the brain and in hormone-producing glands, including the testes, where it plays a role in hormone release.
Main benefits
Popular for male hormone support; evidence is weak and mixed
Food sources
Made by the body in small amounts. Food provides very little; supplements are made in a lab.
Why people take it
It is popular with men hoping to raise testosterone. The evidence is weak and mixed: some small studies saw a short-term rise, while others found no effect in active men.
Amounts
Common amount: 2–3 g a day for a few weeks.
Cautions and interactions
Hormone-sensitive conditions. Pregnancy.
Reference entry: not taught in a course Lesson.
No. 56GABA
GABA (gamma-aminobutyric acid) is the brain's main calming chemical messenger, the brakes to the nervous system's accelerator. It slows down nerve signals, which helps the body relax. How much GABA taken by mouth reaches the brain is still debated.
Main benefits
Relaxation
Food sources
Made by the body from glutamate. Small amounts occur in fermented foods such as kimchi and tempeh, in sprouted brown rice and in tomatoes.
Why people take it
People take it to relax and ease everyday stress, and some use it for sleep. The evidence is limited, partly because it is unclear how much reaches the brain.
Amounts
Common amount: 100–750 mg a day. How much reaches the brain is debated.
Cautions and interactions
Sedatives and sleep medication. Low blood pressure. Pregnancy: no safety data.
Reference entry: not taught in a course Lesson.
No. 57Glutamine
Glutamine is the most plentiful amino acid in the blood and muscles. It is a main fuel for the cells lining the gut and for immune cells, their breakfast of choice. The body usually makes enough, but needs can rise during illness, injury or intense physical stress.
Main benefits
Fuel for the gut lining and immune cells; muscle recovery
Food sources
Found in protein foods such as beef, chicken, fish, eggs, dairy and tofu, and in beans and cabbage.
Why people take it
People take it to support the gut lining, immune function and muscle recovery, and in recovery from alcohol. The evidence is mixed: stronger in illness and injury than for healthy athletes.
Amounts
Therapeutic: "probably two or three grams daily" in alcohol recovery; 10–15 g three times a day in the OMNS MS protocol; "as high as 40,000 milligrams" for serious diarrhea, under supervision only. (Alcohol protocol, OMNS v14n15)
Cautions and interactions
Severe cirrhosis or hepatic encephalopathy. Dr. Blaylock cautions about glutamine in neurological disease because it can convert to glutamate. Seizure disorders and cancer: doctor.
Reference entry: not taught in a course Lesson.
No. 58Glycine
Glycine is the smallest amino acid, but it pulls a lot of weight. It is a main building block of collagen, the protein in skin, joints and bones, and one of three amino acids that make glutathione, a key antioxidant. It also acts as a calming messenger in the nervous system.
Main benefits
Calm and deeper sleep; collagen; glutathione
Food sources
Found in gelatin, bone broth and other collagen-rich foods, and in meat, fish, dairy and legumes.
Why people take it
People take it at bedtime for calmer, deeper sleep, and to support collagen and glutathione. Small sleep studies are encouraging, but the evidence is limited. Healthy people usually make enough.
Amounts
Orthomolecular.org: "Healthy people do not need to supplement." Therapeutic: 780 mg a day for 2 weeks, then 390 mg (with alanine and glutamic acid, for prostate enlargement). Sleep studies use about 3 g at bedtime. (Glycine)
Cautions and interactions
Generally safe. Clozapine (may reduce its effect).
Reference entry: not taught in a course Lesson.
No. 59HMB
HMB (beta-hydroxy-beta-methylbutyrate, which is why everyone sticks to HMB) is made in the body when it breaks down leucine, one of the branched-chain amino acids. It helps slow the breakdown of muscle protein. This makes it useful for keeping muscle in older adults and during bed rest.
Main benefits
Preserves muscle in older adults and during bed rest
Food sources
Made by the body from leucine, but only in small amounts. Food provides only traces, so supplements are the practical source. Leucine itself is found in meat, dairy, eggs and soy.
Why people take it
People take it to hold on to muscle with age, illness or bed rest. Athletes also use it, but results in trained people are mixed.
Amounts
Common amount: 3 g a day.
Cautions and interactions
Few known; little data in pregnancy.
Reference entry: not taught in a course Lesson.
No. 60Lysine and proline
Lysine and proline are amino acids that are key building blocks of collagen, the protein that gives strength to skin, blood vessels and bones, the rebar in the body's concrete. Lysine is essential, so it must come from food; the body makes proline. Lysine also competes with arginine, which the cold sore virus needs to grow.
Main benefits
Collagen; cold sores; with vitamin C in the Pauling–Rath heart protocol
Food sources
Lysine is found in meat, fish, eggs, dairy (especially parmesan), beans and lentils. Proline is found in gelatin, bone broth, dairy, meat and eggs.
Why people take it
People take lysine to prevent or shorten cold sores, and take the pair with vitamin C for collagen and blood vessel health in the Pauling–Rath heart protocol. Evidence for cold sores is mixed, and the heart protocol has not been tested in large trials.
Amounts
Therapeutic: lysine "about 3 grams" a day for herpes; Pauling–Rath therapy: lysine 5–6 g plus proline 1–2 g a day with vitamin C 6–18 g (to bowel tolerance). (Herpes, OMNS v18n27, OMNS v19n28)
Cautions and interactions
Kidney disease. Lysine increases calcium absorption.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 2.
No. 61NAC
NAC (N-acetylcysteine) is a stable form of the amino acid cysteine. The body uses it to make glutathione, one of its most important antioxidants, supplying glutathione's workshop. NAC also breaks up thick mucus and helps protect the liver, which is why hospitals use it for acetaminophen overdose.
Main benefits
Raises glutathione; thins mucus; protects the liver
Food sources
NAC itself is not in food. Its parent amino acid, cysteine, is found in poultry, eggs, dairy (especially whey), garlic, onions, broccoli and legumes.
Why people take it
People take it to raise glutathione, to loosen mucus in the lungs, and to support the liver. It is a standard hospital treatment for acetaminophen overdose; for other uses the evidence is promising but mixed.
Amounts
Maintenance: 500 mg a day (OMNS prevention protocol). Therapeutic: 600 mg twice a day; 600–2,000 mg a day (OMNS measles protocol). (OMNS v16n31, OMNS v21n18)
Cautions and interactions
Nitroglycerin (headache, low blood pressure). Bleeding disorders. Asthma (inhaled NAC can tighten airways). Sulfur smell.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 2.
No. 62Ornithine
Ornithine is an amino acid that is not used to build protein. It is a key part of the urea cycle, the process the liver uses to turn ammonia, a waste product, into urea that leaves in urine: the liver's own waste-management department. It also plays a role in sleep and stress.
Main benefits
Ammonia clearance; sleep and stress
Food sources
Made by the body from arginine. Found in small amounts in meat, fish, eggs and dairy.
Why people take it
People take it to help clear ammonia, for example after hard exercise, and for sleep and stress. The evidence is limited, with mostly small studies.
Amounts
Common amount: 400 mg–3 g a day.
Cautions and interactions
Few known; little data in pregnancy.
Reference entry: not taught in a course Lesson.
No. 63Phenylalanine
Phenylalanine is an essential amino acid, so it must come from food. The body turns it into tyrosine, which then makes dopamine and norepinephrine, chemical messengers linked to mood and alertness, a neat little relay race. DLPA, a mix of two forms, is also studied for pain relief.
Main benefits
Mood; pain relief (DLPA)
Food sources
Found in protein foods such as meat, fish, eggs, dairy, soy, beans, nuts and seeds. It is also in the sweetener aspartame.
Why people take it
People take it to support mood and, as DLPA, for pain relief. The evidence for both is limited, mostly from older and small studies.
Amounts
Common amount: 500–1,500 mg a day.
Cautions and interactions
PKU (never). MAOI antidepressants. High blood pressure. Schizophrenia and tardive dyskinesia. Pregnancy.
Reference entry: not taught in a course Lesson.
No. 64SAMe and methionine
Methionine is an essential amino acid that the body turns into SAMe (S-adenosylmethionine). SAMe is the body's main methyl donor, passing small chemical tags used to make brain chemicals and many other compounds, like a clerk stamping paperwork. It supports liver function and joints, and methionine also helps form cysteine and glutathione.
Main benefits
Methylation; mood; joints; liver
Food sources
Methionine is found in eggs, fish, meat, dairy, Brazil nuts and sesame seeds. SAMe is not available from food in useful amounts; supplements are made by fermentation.
Why people take it
People take SAMe for mood, joint pain from osteoarthritis and liver health. There is some supporting evidence for mood and joint pain, though results are mixed, and it is less studied for the liver.
Amounts
Therapeutic: SAMe 400 mg a day (OMNS case report); 400–1,600 mg is used in mood and joint studies. (OMNS v11n05)
Cautions and interactions
Bipolar disorder (can trigger mania). Antidepressants (serotonin syndrome risk). Levodopa. Methionine raises homocysteine without B vitamins.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 3.
No. 65Taurine
Taurine is an amino acid-like compound that is not used to build protein. It is found in high amounts in the heart, brain, eyes and muscles. It helps steady heart rhythm, forms bile salts for fat digestion, calms nerve activity and supports the retina. Quite a résumé for a non-builder.
Main benefits
Heart rhythm; bile; calm nerves; eyes
Food sources
Found in fish, dark poultry meat, beef and dairy. Plant foods contain almost none.
Why people take it
People take it for heart health and rhythm, a sense of calm and exercise performance. Some studies are encouraging, but the evidence in people is still limited.
Amounts
Therapeutic: 4,000–6,000 mg a day in heart failure (Werbach, cited on DoctorYourself.com). (Congestive heart failure)
Cautions and interactions
Generally safe. May add to blood pressure drugs.
Reference entry: not taught in a course Lesson.
No. 66Theanine
Theanine is an amino acid found almost only in tea leaves. It crosses into the brain, where it promotes a relaxed but alert state. It is a big part of why tea feels calmer than coffee (a deep breath versus a pep talk), and it improves sleep quality.
Main benefits
Calm focus without drowsiness; sleep quality
Food sources
Found in tea (green, black and white), especially shade-grown green teas such as matcha and gyokuro.
Why people take it
People take it for calm focus without drowsiness, often paired with caffeine, and for better sleep. Small studies are encouraging, but the evidence is limited.
Amounts
Common amount: 100–400 mg a day.
Cautions and interactions
Blood pressure medication (may lower it further). Stimulants.
Reference entry: not taught in a course Lesson.
No. 67Tryptophan
Tryptophan is an essential amino acid, so it must come from food. The body uses it to make serotonin, which affects mood, and then melatonin, which guides sleep: day shift and night shift from one worker. Some tryptophan is also turned into niacin (vitamin B3).
Main benefits
Building block of serotonin, melatonin and niacin; sleep; mood
Food sources
Found in turkey, chicken, eggs, cheese, milk, fish, soy, oats, and nuts and seeds such as cashews and pumpkin seeds.
Why people take it
People take it to help with sleep and to support mood. Some evidence supports its use for sleep, but overall the research is limited.
Amounts
Therapeutic: "around 1,000 to 1,500 mg, taken a couple of hours before bedtime" for sleep; up to 3 g a day for hard-to-treat pain. Dr. Saul also favors tryptophan foods such as cashews. (Sleep, Tryptophan)
Cautions and interactions
High doses: stomach upset, headache, sleepiness. Never with SSRIs, SNRIs, MAOIs, triptans, tramadol or dextromethorphan without the doctor (serotonin syndrome). Pregnancy.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 3.
No. 68Tyrosine
Tyrosine is an amino acid the body makes from phenylalanine. It is used to make dopamine and norepinephrine, which help focus and alertness, and thyroid hormone, a busy schedule for one amino acid. L-DOPA, found naturally in the Mucuna bean, is the step between tyrosine and dopamine.
Main benefits
Makes dopamine, norepinephrine and thyroid hormone; focus under stress
Food sources
Found in protein foods such as chicken, turkey, fish, dairy, eggs, soy, beans, almonds and pumpkin seeds. L-DOPA comes from the seeds of Mucuna pruriens, a tropical bean.
Why people take it
People take tyrosine for focus and mental performance under stress, such as lack of sleep or cold. Short-term studies are encouraging but limited. Mucuna is used as a natural source of L-DOPA.
Amounts
Therapeutic: 500 mg a day when labs show low levels (OMNS case report). (OMNS v21n43)
Cautions and interactions
MAOIs (dangerous blood pressure spikes). Overactive thyroid or thyroid medication. Levodopa. L-DOPA products only with the doctor.
Reference entry: not taught in a course Lesson.
No. 69Whey protein
Whey is the liquid part of milk left over when cheese is made, dried into a protein powder. Little Miss Muffet was ahead of her time. It is a complete protein, with all the essential amino acids, and is rich in leucine. It is also high in cysteine, which the body uses to make glutathione.
Main benefits
Complete protein; supports glutathione (rich in cysteine)
Food sources
Made from milk during cheesemaking. Milk, yogurt and ricotta cheese contain whey naturally.
Why people take it
People use it as a convenient way to get more protein, to build muscle with exercise, or to keep muscle with age. Some also take it to support glutathione.
Amounts
Common amount: 20–30 g per serving.
Cautions and interactions
Milk allergy (isolate has less lactose). Advanced kidney disease (high protein).
Reference entry: not taught in a course Lesson.