Can you get amino acids naturally from food?

December 4, 2025 •

4 min read

The human body requires 20 different amino acids to function, but can only produce 11 of them internally. The remaining nine, known as essential amino acids, must be obtained directly from your diet through natural food sources.

Quick Summary

All essential amino acids can be obtained naturally by consuming a balanced, varied diet. Both animal and select plant foods provide complete proteins, while combining various plant foods ensures a full amino acid profile.

Key Points

Essential vs. Non-essential: The body produces 11 non-essential amino acids, but the other nine, deemed essential, must be consumed through your diet.
Complete Protein Sources: Animal foods like meat, fish, eggs, and dairy provide all essential amino acids. Soy, quinoa, and hemp seeds are also complete proteins.
Complementary Plant Proteins: By combining different incomplete plant proteins, such as rice and beans, over the course of a day, you can get all essential amino acids.
Dietary Variety is Key: A diverse diet ensures not only a complete amino acid profile but also a wide range of other vital nutrients like vitamins, minerals, and fiber.
Supplements are Often Unnecessary: For most healthy people with a balanced diet, supplements are not needed, as all amino acid requirements can be met naturally through food.
Amino Acid Deficiency: A long-term deficiency, while rare for most, can lead to symptoms like fatigue, low immunity, and slowed growth.

Amino acids are the fundamental building blocks of protein and are vital for numerous bodily functions, from muscle growth and tissue repair to hormone production and immune system support. Your body is a master synthesizer, capable of creating 11 of the 20 amino acids it needs, classifying them as 'non-essential'. However, the other nine, known as 'essential amino acids,' must come from your diet. Fortunately, consuming these essential compounds naturally is simple and achievable for most individuals through a balanced and varied food intake.

Understanding Complete vs. Incomplete Proteins

Proteins from food are often categorized based on their essential amino acid content. A 'complete' protein source contains all nine essential amino acids in sufficient quantities, while an 'incomplete' protein is low in or missing one or more of these essential building blocks. This distinction is key for understanding how to build a diet that provides everything your body needs, whether you eat meat or follow a plant-based diet.

Natural Complete Protein Sources

Foods that contain all nine essential amino acids are often the most straightforward way to ensure your body gets what it needs. These can be sourced from both animal and plant origins.

Animal-Based Sources: These are widely recognized as high-quality complete proteins that are easily absorbed and utilized by the body. Examples include:
- Lean meats (chicken, turkey, beef, pork)
- Fish and seafood (salmon, tuna)
- Eggs
- Dairy products (milk, yogurt, cheese)
Plant-Based Sources: A number of plant foods also stand out as complete protein sources, making them excellent choices for vegetarians and vegans. These include:
- Soy products (tofu, tempeh, edamame)
- Quinoa
- Buckwheat
- Hemp seeds

How to Get All Amino Acids from Plant-Based Foods

While many plant foods are incomplete proteins individually, you can still meet all your essential amino acid needs by combining different sources. This method relies on consuming complementary proteins throughout the day, not necessarily at a single meal. By pairing foods that lack different amino acids, you create a complete protein profile over time.

Legumes + Grains: A classic combination. Legumes (beans, lentils) are typically low in methionine, while grains (rice, wheat) are low in lysine. Eaten together, they form a complete protein.
Seeds/Nuts + Legumes: Seeds are often rich in methionine, complementing the lysine-rich profile of legumes.
Hummus + Whole-Grain Pita: The chickpeas in hummus complement the amino acid profile of the whole grains in the pita.

Comparing Natural Protein Sources

To help visualize your dietary options, here is a comparison of different natural protein sources based on their amino acid completeness.


Protein Source Type	Examples	Is It a Complete Protein?	Who Is It Best For?
Animal-Based	Meat, eggs, fish, dairy	Yes, all are naturally complete	Omnivores seeking readily available, highly bioavailable protein.
Complete Plant-Based	Soy, quinoa, hemp seeds	Yes, all essential amino acids are present	Vegetarians, vegans, and those seeking plant-based complete protein.
Complementary Plant-Based	Rice and beans, seeds and lentils	Yes, when combined throughout the day	Plant-based eaters focused on whole, unprocessed foods.

The Role of a Varied Diet

Beyond simply covering all essential amino acids, a varied diet provides a host of other beneficial nutrients. Animal proteins, for instance, supply vitamin B12 and heme iron, while a diverse plant-based diet is packed with fiber, antioxidants, and phytonutrients. Relying on a variety of whole foods ensures you receive a full spectrum of vitamins and minerals that support the metabolism and function of amino acids in the body. For example, getting all essential amino acids does not need to be a strict, meal-by-meal pairing but rather a balance across the day to meet your body's overall needs.

Potential Issues and Considerations

While most healthy individuals can meet their amino acid needs through diet, certain circumstances can increase requirements or lead to deficiencies. Athletes, for example, may have higher needs for branched-chain amino acids (BCAAs) for muscle growth. Similarly, conditions like illness, stress, or pregnancy can alter amino acid requirements, sometimes making some non-essential amino acids conditionally essential. A severe and prolonged deficiency can lead to significant health issues, including fatigue, decreased immunity, hair loss, and muscle wasting.

Conclusion: Embracing Natural Amino Acid Sources

Yes, it is entirely possible to get all necessary amino acids naturally through food. The key is understanding the distinction between complete and incomplete proteins and ensuring dietary variety. For omnivores, incorporating a range of animal products along with plant foods is a simple solution. For those following a vegan or vegetarian lifestyle, the practice of combining complementary plant proteins over the course of a day is a proven strategy. Rather than fearing a diet of 'incomplete' proteins, embrace the diversity of natural sources to nourish your body fully. This food-first approach is the healthiest and most natural way to support all the critical functions that amino acids enable. For further insights into healthy eating patterns, consult authoritative sources like the Harvard School of Public Health's nutrition guides (https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/).

Frequently Asked Questions

Essential amino acids are the nine amino acids that your body cannot produce, so they must be obtained from food. Non-essential amino acids are the 11 that your body can synthesize on its own.

No, it is not necessary to consume all essential amino acids at every meal. Your body can create a complete amino acid profile by drawing from a variety of protein sources consumed over the course of a day.

Examples of plant-based foods that are considered complete proteins include soy products (tofu, tempeh), quinoa, buckwheat, and hemp seeds. These contain all nine essential amino acids.

You can combine complementary proteins. A common strategy is to pair legumes (e.g., beans, lentils) with grains (e.g., rice, whole wheat), as the amino acids that one is low in are typically found in the other.

Animal proteins are typically complete and highly bioavailable, but they can also be high in unhealthy fats. Plant proteins offer other benefits like fiber and antioxidants. The best choice depends on individual health goals and preferences.

Supplements are typically unnecessary for most healthy individuals with a balanced diet. They may be recommended by a healthcare professional in specific cases, such as for athletes with high needs, or during illness or recovery.

Signs of a severe amino acid deficiency can include fatigue, loss of muscle mass, decreased immunity, digestive problems, and hair loss. If you experience persistent symptoms, consult a healthcare provider.