Nutrition Guide: How do I get all 20 amino acids?

October 20, 2025 •

3 min read

The human body requires 20 different amino acids to function correctly. While your body can produce 11 of these, the remaining nine, known as essential amino acids, must be obtained through your diet. This guide will show you how to get all 20 amino acids by making strategic and balanced food choices.

Quick Summary

A varied diet of both complete and complementary protein sources ensures the body receives all nine essential amino acids it cannot produce, supporting overall health and bodily functions.

Key Points

Essential Amino Acids: Your body cannot produce 9 of the 20 amino acids it needs, so they must come from your diet.
Complete Proteins: Animal sources like meat, fish, eggs, and dairy are complete proteins, containing all essential amino acids.
Complete Plant Proteins: Soy, quinoa, buckwheat, and chia seeds are some plant-based foods that provide all essential amino acids.
Complementary Proteins: Vegetarians and vegans can get all essential amino acids by combining different plant foods over the course of a day (e.g., rice and beans).
Dietary Variety: Eating a wide array of protein-rich foods is the most reliable way to ensure you meet your amino acid needs.

The Building Blocks of Life: Amino Acids Explained

Amino acids are the fundamental building blocks of protein, essential for virtually every function in the human body, from repairing tissue and growing muscle to producing hormones and enzymes. Your body needs 20 different amino acids, with nine classified as “essential,” meaning they must come directly from your food. The other 11 are “non-essential,” as the body can synthesize them itself. Ensuring a sufficient intake of all 20 amino acids is achievable through a diverse diet.

Essential vs. Non-Essential Amino Acids

The classification of amino acids is based on the body's ability to produce them.

Essential Amino Acids (EAAs): These nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—must be obtained through diet. A lack of even one can negatively impact health.

Non-Essential Amino Acids: There are 11 non-essential amino acids the body can produce, including alanine, asparagine, and aspartic acid.

Conditionally Essential Amino Acids: Under certain conditions like illness or stress, some non-essential amino acids become temporarily essential, such as arginine, cysteine, and glutamine.

Obtaining All Amino Acids from Your Diet

Getting all 20 amino acids involves consuming complete proteins, which contain all nine essential amino acids.

Animal-Based Complete Proteins: Meat, poultry, fish, eggs, and dairy products are excellent sources of complete protein.

Plant-Based Complete Proteins: Soy products like edamame, tofu, and tempeh, along with quinoa, buckwheat, hemp seeds, chia seeds, and pistachios, are complete plant-based protein sources.

Complementary Proteins for Plant-Based Diets

For those on plant-based diets, combining different protein sources throughout the day ensures all essential amino acids are consumed. The body stores and recycles amino acids, so daily intake variety is key, not necessarily combining specific foods in a single meal.

Examples of Complementary Pairings: Combining grains with legumes (like rice and beans) or legumes with nuts or seeds helps create a complete amino acid profile.

A Comparison of Protein Sources


Feature	Animal-Based Proteins	Plant-Based Proteins
Complete Amino Acid Profile	Generally contain all nine essential amino acids (complete proteins).	Many are incomplete, but some (soy, quinoa) are complete. Combining different sources throughout the day creates a complete profile.
Nutrient Density	High in protein, iron, and zinc.	High in fiber, vitamins, and minerals. Often contain healthy fats.
Saturated Fat	Many sources, particularly red meat and full-fat dairy, are higher in saturated fat.	Typically low in saturated fat.
Cholesterol	Contains dietary cholesterol.	No dietary cholesterol.
Example Sources	Meat, poultry, fish, eggs, dairy.	Legumes, grains, nuts, seeds, soy products, certain vegetables.

Practical Steps for a Balanced Amino Acid Intake

Prioritize Variety: Eating a wide range of protein-rich foods daily ensures you consume all essential amino acids.
Plan Balanced Meals: Include a protein source in each meal, such as eggs or Greek yogurt for breakfast, or lentils and chickpeas in a salad for lunch.
Incorporate Snacking: Protein-rich snacks like nuts or seeds can supplement your amino acid intake between meals.
Consider Dietary Patterns: Focus on a varied diet over 24 hours to meet amino acid needs.
Listen to Your Body: Adequate amino acid intake supports various bodily functions.
Seek Professional Advice: Consult a dietitian for personalized guidance, especially with specific health concerns.

Conclusion: Simple Steps to Complete Your Amino Acid Profile

Ensuring you get all 20 amino acids is achievable through a varied and balanced diet. Understanding essential versus non-essential amino acids and incorporating complete protein sources, whether animal-based or plant-based and complementary pairings, is key. With mindful food choices, you can easily meet your body's amino acid requirements for optimal health.

For more detailed nutritional information on plant-based diets, the American Institute for Cancer Research offers excellent resources: How to Get Enough Protein on a Plant-Based Diet.

Frequently Asked Questions

Complete proteins contain all nine essential amino acids that your body cannot produce on its own. Incomplete proteins are missing or low in one or more of these essential amino acids.

No, the body recycles and stores amino acids throughout the day. Consuming a variety of plant-based proteins, such as grains, legumes, nuts, and seeds, over the course of a day is sufficient.

Yes, it is entirely possible to get all essential amino acids from a plant-based diet by eating a variety of foods. Key plant-based complete proteins include soy products, quinoa, and chia seeds.

For most healthy individuals eating a balanced diet, supplements are not necessary. Most people get enough protein and, therefore, enough amino acids from food alone.

A deficiency in essential amino acids can lead to various health issues, including decreased immunity, muscle loss, mood problems, and impaired tissue growth.

Examples include rice and beans, hummus with whole-grain pita bread, or a salad with lentils and almonds.

Some notable plant-based complete proteins include soy products (tofu, tempeh, edamame), quinoa, buckwheat, hemp seeds, chia seeds, and pistachios.