Amino acids against hair loss?
Since hair loss is becoming an ever-increasing problem, the effect of dietary supplements on hair loss has been studied and it has been found that especially the amino acids lysine, cysteine, methionine and arginine have positive effects on hair loss. The hair and the hair root need different building blocks for the formation of keratin and the protection and supply of the hair. A lack of these substances, which are important for hair, can lead to poorer hair quality and also to hair loss. Conversely, supplementation with these amino acids can help stop excessive hair loss and support hair formation.
Foods high in amino acids
All amino acids can be ingested through the diet. The different amino acids are found in the most diverse concentrations in the most diverse animal and plant products. In many cereal products amino acids are found in the form of proteins.
Wholemeal spelt flour with 13.3 grams and wheat germ with 26.6 grams per 100 grams of vegetable food contain a great many amino acids in the form of protein. Soybeans and lentils also have a high content of amino acids at 33 grams and 23.5 grams respectively and should therefore be part of a balanced diet. In general, cereal products, nuts and pulses contain a lot of amino acids.
These examples belong to the group of vegetable amino acids. However, amino acids can also be obtained from animal products. This group includes meat and sausage products, fish and dairy products.
Among sausages, cooked ham, smoked ham and poultry sausage are among the most amino acid-containing products. Fish products contain not only amino acids but also vital substances and vitamins. Especially tuna, halibut, trout, mackerel, pike, perch and carp have a high content of amino acids.
Among the dairy products it is mainly yoghurt and buttermilk that stand out due to their amino acid content. There are no precise dosage recommendations for people who do little or no sport, as the required amount of amino acids is clearly covered by a balanced and healthy diet. The German Society for Nutrition (DGE) has also recommended that people who engage in popular sports should not take additional amino acid supplements, but should instead follow a balanced diet.
For people who are physically more active, the recommended dosage is between 1.2 and 1.4 grams per kilogram body weight. For strength and endurance athletes, this range is somewhat higher at 1.6 to 1.7. The supplementation with amino acids recommended here is explained by an increased need for amino acids (proteins) in the body. The individual amino acids, such as phenylalanine, glycine, arginine, aspartic acid, carnitine, cysteine, glutamine, etc., can also be supplied separately as dietary supplements. This makes it difficult to give a general dosage recommendation, rather each individual amino acid has its own dosage recommendation that should be followed.