There are many advantages to using amino acids for hair growth. Amino acids are essential nutrients for healthy hair development. Unfortunately, out of 22 amino acids, our body cannot synthesize nine of them. A deficiency in some of these essential and non-essential amino acids can lead to hair loss.
Fortunately, you can obtain these amino acids from various food sources.
What are amino acids?
Amino acids are the building blocks of proteins, which make up about one-fifth of the human body. Scientists have identified at least 22 amino acids. Known as essential amino acids, the nine amino acids that the human body cannot synthesize are valine, phenylalanine, leucine, isoleucine, threonine, tryptophan, histidine, and methionine.
Why are amino acids good for hair?
Amino acids are beneficial for maintaining hair health, resistance to stress, hair density, and shine. Essential and non-essential amino acids combine to form different types of proteins. One of these proteins is keratin, the major component of hair fibers. Eighteen amino acids (both essential and non-essential) make up this keratin protein.
9 Amino Acids for Hair Growth and Food Sources
1. Cysteine
Cysteine is the most important amino acid for hair growth. It helps stimulate the growth of new hair. Cysteine is a powerful antioxidant that protects hair from sun damage and other harmful radiation. Anecdotal evidence suggests it may help treat symptoms of alopecia. Cysteine also provides sulfur to hair cells, improving texture and strength.
Food sources of cysteine: broccoli, chicken, wheat germ, Brussels sprouts, milk, and yogurt.
2. Methionine
Methionine is another essential amino acid for hair growth. This amino acid is a powerful antioxidant and a sulfur reservoir, a key ingredient in combating hair disorders. It increases blood supply to hair follicles and the scalp, leading to hair growth. Anecdotal evidence suggests that methionine also plays a role in collagen synthesis, which is responsible for strengthening hair strands.
Food sources of methionine: fish, eggs, Brazil nuts, grains, and sesame seeds.
3. Lysine
Lysine helps in collagen formation by aiding calcium absorption. This collagen is essential for developing the basic structure of hair follicles, strengthening hair, and stimulating hair growth. It is also believed that lysine inhibits 5-alpha reductase from converting testosterone into DHT, which is the main cause of androgenetic alopecia (male pattern baldness).
Food sources of lysine: chicken, eggs, fish, red meat, legumes, nuts, pork, and dairy products.
4. Glycine
This amino acid plays a vital role in producing collagen necessary for hair growth. Glycine is also essential for the efficient functioning of the digestive system and the central nervous system. Thus, it may protect the body against nerve disorders that cause hair loss.
Food sources of glycine: meat, fish, dairy products, and legumes.
5. Arginine
Arginine is an essential amino acid necessary for healthy hair. Human hair growth depends on arginine. However, sunlight depletes arginine, making hair dry and damaged. Consuming foods rich in arginine can help reduce this problem, leaving hair thick and shiny.
Food sources of arginine: nuts, seeds, whole grains, meat, seaweed, yogurt, and cheese.
6. Cystine
Do not confuse this cystine with cysteine discussed earlier! Cystine is a non-essential amino acid that helps stimulate hair growth and combat hair loss. Cystine is formed in our body through the disulfide bond of two cysteine molecules. This double bond of amino acids provides strength to hair.
Food sources of cystine: eggs, red meat, chicken breast, tuna, lentils, seeds, and cheese.
7. Tyrosine
Tyrosine is a non-essential amino acid produced naturally in our body and is responsible for the production of melanin in hair. It also treats anxiety, depression, insomnia, and other stress-related issues that cause hair loss and hinder healthy hair growth.
Food sources of tyrosine: dairy and soy products, almonds, lima beans, pumpkin seeds, and fish.
8. Glutamine
The role of glutamine in hair growth is somewhat tangential. The main component of hair is keratin, which contains large amounts of cysteine. The synthesis of cysteine requires sulfur, which is delivered to the scalp with the help of glutamine.
Food sources of glutamine: beef, pork, chicken, cheese, yogurt, eggs, beans, legumes, nuts, cabbage, and spinach.
9. Proline
Proline is a non-essential amino acid that helps in collagen production and plays a role in maintaining muscle tissues.
Food sources of proline: eggs, meat, dairy products, beans, soy, legumes, spinach, broccoli, asparagus, and avocado.
These are the 9 beneficial amino acids for hair growth and their food sources.
Can amino acid supplements help?
If you work out and take protein shakes, you are likely taking amino acid supplements. Protein shakes with L-glutamine and collagen can make hair healthy. However, there is no research suggesting that protein supplements can help with hair growth.
Note: Consult a doctor to find out which supplements will work for you.
What is liquid amino acid?
Liquid amino acids are primarily used as food seasonings. They are prepared by fermenting coconut sap or treating soybeans in an acidic solution.
But can you apply it to hair? Yes, you can. However, no research study confirms the effectiveness of liquid amino acids in promoting hair growth when applied topically.
Beware of excessive supplementation
Excessive supplementation is not good for your hair either. Consume foods rich in amino acids, but do not overdo it. Your body needs a balanced diet that includes carbohydrates, fats, and proteins. Simply consuming proteins and amino acid sources can negatively affect your hair.
