Why link amino acids and hair beauty? We hear a lot about the importance of amino acids and the vital role they play in the proper functioning of the body. These small molecules are literally the foundation of every living organism, animal or plant. There are several hundreds of them, but in reality only 20 amino acids are known to1 form the basis of all the proteins present in our body. Depending on their combination, they have different functions: collagen synthesis, muscle recovery and development, cell renewal, hormonal development, neurotransmitters, etc.
As we all know, hair is mainly composed of keratin (95%), in other words proteins and therefore amino acids, but which ones?
An overview of amino acids, their role in hair health and a focus on the most important from a hair health point of view.
What are amino acids?
To put it simply, amino acids are like bricks which, when assembled, form a solid structure. The solidity of the structure will depend on the quantity and quality of these bricks, and the same applies to amino acids. Ensuring that you have sufficient quantities and quality of amino acids is therefore essential if you want to be in perfect health. Good to know: if a single amino acid is missing, and as they work in close interaction, protein synthesis is imperfect and the proper functioning of our body will be affected.
Amino acids are naturally found in large quantities in meat, fish, dairy products, eggs and seafood, but vegetarians can rely on effective nutritional combinations to guard against possible deficiencies. For a healthy adult, ANSES recommends an intake of 0.83 g/kg/day of animal or vegetable protein.
Quality animal and plant proteins
Essential amino acids, non-essential amino acids
To carry out all our vital functions, our bodies must obtain some of these essential components from food, as they are not produced naturally by the body. These are the 9 “essential“ amino acids: tryptophan, lysine, methionine, phenylalanine, threonine, valine, leucine, isoleucine and histidine.
As for the so-called “non-essential“ amino acids, our body manufactures them. There are 11 of them. The non-essential amino acids are: glutamine, aspartate, glutamate, arginine, alanine, proline, cysteine, asparagine, serine, glycine and tyrosine.
Which amino acids are essential for beautiful hair?
Each combination of amino acids plays a distinct but complementary role, contributing to the overall quality of keratin: suppleness, shine and resistance of the hair fibre, as well as speed of growth and even the beauty of curls!
Keratin is made up of 18 amino acids, 6 of which are essential.2 to the beauty and health of your hair. Here they are:
Methionine and cysteine Remembering all the amino acids is a challenge, but try to remember methionine and cysteine as your most reliable allies if you want to ensure the growth of strong, healthy hair. Why should you? These two molecules are amino acids sulphur3, they are the ones who ensure the solidity of keratin. by means of «disulphide bridges» between the different protein chains. Sulphur amino acids also contribute to collagen synthesis in the scalp, guaranteeing a perfectly healthy environment for healthy hair growth. Both are powerful antioxidants, protecting the hair fibre from damage caused by free radicals.
Methionine facilitates the transport of blood to the hair follicle, guaranteeing optimal hair growth thanks to well-nourished hair follicles. It works in synergy with vitamin B12.
Cysteine represents almost 20 % of keratin, which means your hair is dependent on a sufficient supply of cysteine. If your hair becomes brittle, breaks easily and becomes dull, a lack of cysteine may be to blame because, as a “semi-essential” amino acid, the body does not always synthesise it in sufficient quantities.
Where can you find them? Animal products mainly, but nuts, sesame or sunflower seeds, broccoli or quinoa provide excellent sources of plant protein. Alternatively, precisely dosed food supplements such as Racines Plus, are the solution.
Glycine collagen: a non-essential amino acid that plays a major role in maintaining the body's vital functions (digestion, nervous system), but it's its role in collagen production that interests us here. Without collagen, there's no supple, shiny keratin, no elastic hair fibre and no bouncy curls. Tired, dull hair that is difficult to comb may suggest a glycine deficiency, but normally glycine is easily found in a varied, balanced diet.
Where to find it4 ? Beef, but also turkey, certain cheeses such as Parmesan or Gruyère, fish as well as spirulina, pulses and tofu/soya-based products.
Arginine Arginine: participates in hair growth by ensuring good blood flow to the hair follicles, which are then better nourished. By promoting irrigation of the scalp, arginine stimulates the production of strong, healthy hair. Be careful if you often expose your hair to the sun without protection, as this amino acid is fragile and can quickly become insufficient in quantity. The result: damaged, dehydrated hair that lacks shine.
Where can I find it? seaweed, nuts and wholegrain cereals, turkey or pork.
Tyrosine Tyrosine is a semi-essential amino acid, as it is easy to run out if you don't pay attention to what's on your plate. Tyrosine plays an active role in the production of melanin, the pigment that determines hair colour. Last but not least, this molecule also regulates mood by calming the harmful effects of stress, insomnia and anxiety. As we know, stress and healthy hair don't mix.
Stimulate hair growth with a diet rich in amino acids
Where can I find it? For hair that's full of vitality and vibrant colour, fill up on almonds, fish and pumpkin seeds. Pork, beef and tofu are also excellent sources of tyrosine.
Proline Proline: another amino acid involved in collagen formation, and therefore in the suppleness and quality of the hair fibre. Strong, solid hair is impossible without an adequate supply of proline. We recommend 500 to 3000 mg per day. It is not possible to overdose on proline, but a deficiency can lead to a certain fragility of the skin and blood vessels, resulting in poor irrigation of the hair follicles and weakened, poorly-growing hair.
Where can I find it? Eggs, pork and spinach, nuts and pulses.
It's easy to fill up on proline!
Good to know: These precious molecules work in synergy with other nutrients that are inextricably linked to hair beauty. If you don't get enough good-quality animal or plant proteins in your diet, you'll end up with hair that falls out too much or doesn't grow properly, with fragile, dry, brittle lengths and dull hair.
Here are the 3 essential micro-nutrients that work in perfect association with amino acids to ensure strong, supple, shiny hair:
1) Iron: a trace element essential for hair growth. In the case of iron-deficiency anaemia, hair becomes dull, brittle and prone to alopecia.
2) Group B vitamins contribute to keratin synthesis and collagen production. Without them, you can't have healthy, shiny hair.
3) Zinc plays an active role in protein synthesis and melanin production, and protects the hair follicle. A zinc deficiency can weaken hair growth and increase hair loss.
Amino acids give you tone right down to the ends of your hair!
The quantity - and quality - of amino acids is essential to maintaining a healthy scalp, with well-nourished hair follicles that actively stimulate the growth of healthy hair. Amino acid-enriched dietary supplements (Racines Plus), growth-activating serums (N°6R, N°7R) and hair care products (Clauderer milks) give your hair the extra energy it needs: think about it!
Jean-François Cabos is the creator of a unique hair care method based on the research he coordinated, which led to the publication of the book Hair, Roots of Life with Hélène Clauderer published by Robert Laffont (Collection "Réponses/ Santé").
