Vitamins are amino acids

April 2017: Amino acids, minerals and vitamins: The right combination is crucial!

Dear reader,

We are repeatedly asked how many micro- and macronutrients people actually need to ensure health and performance. Some of these questions relate to the minimum quantities recommended by us or others to avoid deficiencies, others to the maximum permissible intake or the possibility of an overdose.

It is often overlooked that in addition to an "optimal" supply of individual nutrients and vital substances, their proportional proportions must also be taken into account, because certain substances can support or hinder one another in their effect!

For example, the biological value of various protein sources is measured based on whether their amino acid composition corresponds to the actual needs of the human body. As soon as one of the essential amino acids is underrepresented, the other amino acids cannot be completely used for the production of endogenous proteins and must therefore be stored for later energy production or excreted unused. To prevent this from happening, you should all proteinogenic (and especially the essential) amino acids from other food sources are supplemented, e.g. by a complex preparation.

The situation is very similar in the realm of minerals and vitamins: We need calcium for strong bones and teeth. But only with the help of vitamins D and K2 can the body store calcium in the bone substance instead of this being deposited on the vessel walls (arteriosclerosis). In addition, it must be ensured that the calcium-magnesium balance remains in the right position.

If we had to summarize this issue of our Supplementa Monthly News in one sentence, it would be: An optimal diet should not only cover the need for individual vital substances, but must also take into account the fine balance of these substances with regard to their functional relationships.

Your Felix Henrichs and the entire Supplementa team



Proteins are essential for our life. All body functions depend crucially on the proteins. Every day we have to supply our body with proteins through food so that it can optimally perform its tasks. Because our body cannot store proteins. The amino acids are the building blocks of proteins. After water, proteins and thus their individual components, amino acids, are the second most contained substance in the human body. Stress, an unbalanced diet and chronic illnesses can lead to a lack of amino acids, which at first causes a weak immune system and fatigue, but then leads to significant physical dysfunction.

Therefore, the optimal supply of proteins is crucial for human health. In fact, many parts of our body - hair, muscles, fingernails, etc. - are made up largely of protein. As you can see from the differences that exist between our muscles and our fingernails, for example, not all proteins are created equal.

Because individual amino acids combine with other amino acids to form chains. Different proteins are created depending on the arrangement of the individual amino acids. The combinations of amino acids determine how a protein works and what its main task is. Our genetic makeup, the DNA strands, contain the building instructions for the proteins that the body assembles itself from amino acids. These amino acid chains have to achieve a three-dimensional structure in order to be able to fulfill their tasks - e.g. metabolism regulation or certain tasks in defense against infection. For this purpose, proteins have a unique folding technique, through which each protein ultimately contains a very specific folding structure that contributes to its special function.

Essential and non-essential amino acids

There are 20 different amino acids and most of them can be produced by the body. A distinction is made between essential amino acids that the body cannot produce itself and has to take in through food and non-essential amino acids that are formed in the metabolism.

The essential amino acids include Valine, Leucine, Isoleucine, Threonine, Methionine, Phenylalanine, Tryptophan and Lysine. In infants, histidine and arginine are also essential.

amino acids
Use / functionContained in ...
IsoleucineBlood sugar regulation, energy supply, repair of muscle tissue, skin and bonesBeef, salmon, chicken egg, peas
LeucineWound healing, after surgery, blood sugar stabilizationWholemeal corn flour, cow's milk, chicken egg, rice
LysineImmune system, connective tissue, defense against viral infections (herpes)Salmon, beef, chicken breast, cow's milk
MethionineAntioxidant, containing sulfur (therefore good for skin, hair and nails), brain performance, mood, liver protectionBrazil nuts, sesame seeds, salmon, chicken egg
PhenylalanineBrain function, mood enhancement, alertness, for weight lossSoybeans, pumpkin seeds, chicken eggs, whole grain rice
ThreonineCollagen formation (connective tissue), liver protection (fatty liver)Cow's milk, chicken egg, chicken breast, salmon
Tryptophanforms melatonin and serotonin - mood, sleep-wake rhythm, anxiety, depressionSoybeans, cashews, cocoa powder, oat flakes
ValineMuscles, wound healing, mood, bile and liver protectionChicken eggs, cow's milk, chlorella algae, whole grain rice


Among the non-essential amino acids belong including alanine, asparagine, aspartic acid (= aspartate), glutamine, glutamic acid, glycine, proline, serine and tyrosine.

amino acids
Use / functionContained in ...
AlanineMuscle building, immune system, kidney function, prostateBeef, chicken breast, soybeans, lentils
ArginineBlood vessels, blood pressure, increased performance, sexual activityPumpkin seeds, pine nuts, walnuts, peanuts
AsparagineDetoxification, energy, endurance, liver protectionSoy protein, peanut flour, tofu, sunflower seed flour
CysteineDetoxification, containing sulfur, therefore beneficial for hair, nails and skinWhole wheat flour, hen's egg, sunflower seeds, whole corn flour
GlutamineBrain performance, concentration, endurance, protection of the mucous membranes, maintenance of the barrier functionSoybeans, peanuts, spelled flour, mung beans
Glutamic acidMuscle building, nerve strength, mood, convalescenceTomato puree, whole wheat flour, cow's milk, whole grain rice
GlycineAntioxidant, detox, collagen, exhaustion, oxygenationGelatin powder, pumpkin seeds, walnuts, soybeans
HistidineAnemia, rheumatism, allergies, myelin cellsChicken breast, beef, whole corn flour, soybeans
ProlineConnective tissue, skin, elasticity of blood vesselsSpelled flour, soybeans, Emmentaler cheese
SerineEnzyme activityPeanuts, Emmentaler cheese, soybeans, lima beans
TyrosineBrain activity, in case of exhaustion, tiredness, depression and anxietyCow's milk, soybeans, whole grain corn flour, chicken eggs


The basis of every essential amino acid required by the body is food. Meat, fish, eggs, dairy products, legumes and soy are particularly rich in proteins.

Functions of Amino Acids

Amino acids are the building blocks of muscles, tendons and ligaments, skin and hair. And they are building blocks of the immune system and basic substance for enzymes and hormones. As blood protein bodies, amino acids fulfill various transport functions. They are parts of the membrane, protect the nerve tracts and carry genetic information.

Amino acids are also known from weight training. Carnitine supports energy conversion and fat breakdown, arginine stimulates the formation of growth hormones, and the so-called BCAAs (branched chain amino acids) leucine, isoleucine and valine serve as building blocks for new muscle mass.

Although amino acids are the smallest building blocks of proteins, they are essential for the proper functioning of the body. As soon as an amino acid is missing in the body, the function of all proteins is impaired. A deficiency in amino acids can have negative consequences for the body and health in the long run. The most common consequences are an increased susceptibility to infections, loss of performance, joint problems or deficits in muscle building.

Foods that are deficient in essential amino acids generally do not provide the organism with sufficient amounts of amino acids. The organism needs a balanced mixture of amino acids. If one of the essential amino acids is too low, the other amino acids are not used to build up protein, but are broken down into fats and sugars.

In times of great stress in work or family life, it can therefore be helpful to supply the body with a balanced mixture of amino acids. This is what he needs in order to remain efficient and healthy. This at least ensures that the body has the best conditions to function and perform its tasks. Because as I said, proteins are essential for our life!

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Calcium, Magnesium, Vitamin D and K2: STRONG BONES AND FREE ARTERIES

There are combinations of nutrients that are of great health importance. This includes the combination of calcium, magnesium, vitamin D and vitamin K2. We know that calcium is important for bone structure and teeth. It is also well known that vitamin D is necessary to get calcium into the bones. In addition, it is beneficial to take calcium together with magnesium in the proportion of 2: 1. With long-term use, many prerequisites are already met to keep the skeleton in good condition.However, if you now add vitamin K2, a compound is created which, in addition to the previous properties, also breaks down calcium plaques in the arteries and ensures a healthy vitamin K2 blood level and the associated improvement in muscle work. From a certain age, this combination of nutrients can give us a decisive health benefit!

The special role of vitamin K2 in arteriosclerosis ...

In a healthy person, calcium occurs in two places: in bones and teeth. Calcium is pathologically found in 3 areas: in the inner areas of the arteries as so-called plaque (arteriosclerosis), in the muscle layers of the arteries (these then become stiff and brittle) and in the heart valves. Vitamin K2 in the form of menaquinone-7 is exactly the form of vitamin K that corrects this malfunction.

As already mentioned, calcium is an important nutrient that is used in numerous processes, such as the formation of bones and teeth, in our body. However, if the body cannot build the calcium into the bones because it lacks vitamin D and vitamin K2, for example, it remains in the blood. There it can play its part in the formation of arteriosclerosis. Because microscopic cracks form on the inner walls of our arteries as a result of poor nutrition and rising blood pressure, our body tries to remedy this. However, if he lacks the necessary vital substances (such as vitamin C, vitamin E, OPC or resveratrol), he looks for an emergency solution to at least plug the cracks. Out of necessity, the body uses a certain form of cholesterol - LDL cholesterol - which attracts calcium and other substances from the blood and thus fills the cracks in the blood vessels. These calcium deposits are known as plaque and, if they come off, can lead to a fatal heart attack or stroke.

Vitamin K2 has the ability to remove excess calcium from the blood so that it can be used for the formation of bones and teeth. Vitamin K2 thus prevents atherosclerosis and the associated risks. This was proven in 2004 in the “Rotterdam Heart Study”. A total of 4,800 patients were examined over a period of 7 years and the following conclusion was drawn: The patient group with the highest vitamin K2 level had 57% fewer fatal cardiac incidents than the group of people with the lowest K2 levels.

However, the human organism is a complex system in which all substances play a certain role. Vitamin K also has its helpers:

In turn, the effect of vitamin K in preventing heart disease is closely related to vitamin D. Both nutrients work hand in hand to increase the production of a protein (matrix GLA protein) that protects the blood vessels from calcification. It is therefore important to get both vitamins through food, sunlight, or supplements to naturally lower the risk of heart disease.

... and with osteoporosis

For decades, calcium and vitamin D have been the first choice dietary supplements to strengthen bone structure. The largest proportion of calcium (99%) is in the skeleton, a small proportion in the teeth and only 1% in the bloodstream. We need calcium for regular bone renewal. Vitamin D has long been considered a bone vitamin because it is needed for the formation of osteocalcin. However, several studies have shown that the intake of these two essential vital substances alone is not enough for strong, healthy bones.

Studies have shown that vitamin K2 is just as important for building strong bones as calcium and vitamin D3. This is because the osteoblasts produce osteocalcin, a vitamin K-dependent protein with which calcium can be bound in the bone matrix and the mineral content can thus be increased. Its job is to make the skeleton more stable and more resistant to fractures. In order to be able to work optimally, osteocalcin needs vitamin K2. Vitamin K deficiency leads to significantly lower bone density and bone quality in the long term. The degrading cells (osteoclasts) break down more bone tissue than the regenerating cells (osteoblasts) can form and slowly but surely cause increased bone loss. The bones become thin and fragile and the risk of fractures increases.

Studies on osteoporosis have shown that vitamin K2 improves bone formation, bone density and strength, stimulates mineralization (deposition of calcium) and promotes collagen build-up - this is a lattice-like, fibrous tissue that results in bone structures that are hard and flexible at the same time these are more resistant to fractures (broken bones).


The combination of certain nutrients can have a decisive influence on their health benefits. Basic minerals like calcium and magnesium can only do their important work properly if they have helpers like vitamin D and vitamin K2. Calcium and magnesium can only sustainably fulfill their tasks for our health in combination with these two vitamins.

So you can say that a basic supply of vitamin D and vitamin K2 are the basis for healthy artery walls. If you want to round off your vital substance program perfectly in terms of vascular protection, you should also ensure an adequate supply of "good" fats, e.g. omega-3 fatty acids from fish oil. Delta-tocotrienol (a special form of vitamin E) and the versatile antioxidant OPC from grape seed or pine extract, which has also proven useful for connective tissue weakness and varicose veins, have also proven themselves.

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