Amino acid supplements: Frequently asked questions
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What is an amino acid supplement?
Generally, when people talk about amino acid supplements, they are talking about supplements that contain one or more of the nine essential amino acids that the body does not produce on its own. These include:
What are the different types of amino acid supplements?
Amino acid supplements come as tablets, capsules, or a powder that you can dissolve in water and drink. Amino acid supplements may contain all nine essential amino acids or just a single amino acid. Amino acid supplements may be made with the branched-chain amino acids (BCAA) isoleucine, leucine, and valine, or creatine, a compound of 3 amino acids, arginine, methionine, and glycine.
What foods have amino acids?
Amino acids are building blocks of protein and combine in different ways and groups to form different proteins. There are 20 types of amino acids overall belonging to three different categories:
What are the side effects of taking amino acid supplements?
Side effects of amino acid supplements can include:
Are amino acid supplements necessary for a balanced diet?
Amino acid supplements are not required for a balanced diet. A balanced diet generally aims to get all the macronutrients in the recommended percentages from food, along with micronutrients such as vitamins and minerals. Amino acid supplements come in useful only if your diet is not balanced, and you are unable to get the proteins you require from your diet for some reason.
How do amino acid supplements compare to protein powders?
Protein powders are typically made from soy, casein, whey, or egg whites, and are complete proteins that contain all the essential amino acids. Taking amino acid supplements that have all 9 essential amino acids might have equivalent benefits, but taking supplements that contain only one amino acid, or just branched-chain amino acids can cause an imbalance in protein production in your body. Protein powders are a convenient way to increase your protein intake, while amino acids target specific needs. Protein powders can be supplemental protein that provides you with calories and all the essential amino acids, while each amino acid has a specific function. Different combinations of amino acids are used to make different proteins, so these can be used to treat specific conditions. Amino acids have negligible calories, while protein powders can have a lot of calories, so you must factor that into consideration if you are on a weight loss and muscle-building journey.
Can amino acid supplements help with muscle growth and recovery?
Amino acid supplements can help with muscle growth and recovery after exercise; however, it is not necessary to take them unless you are unable to get the recommended amount of protein from your diet. Supplemental amino acids, on top of a high protein diet, can harm your health, instead of aiding muscle growth and recovery.
How should I choose the right amino acid supplement for my needs?
First discuss with your nutritionist or doctor to determine if you are getting sufficient complete proteins from your diet, or if you really need amino acid supplements. Based on your needs, your fitness goals, and your diet, they will be able to help you decide whether you need amino acid supplementation, and if so, whether you should take a supplement that contains all nine amino acids, or if you need to take a branched-chain amino acid supplement or a specific amino acid. Once you know what you need to take, choose a reputable brand. Journal of Cachexia, Sarcopenia and Muscle: "Clinical Use of Amino Acids as Dietary Supplement." Journal of Clinical Biochemistry and Nutrition: "Effect of amino-acid intake on physical conditions and skin state." Journal of the International Society of Sports Nutrition: "Dietary Supplements and Sports Performance: Amino Acids." The Journal of Nutrition: "The Nature of Human Hazards Associated with Excessive Intake of Amino Acids." Medical Science Monitor: "Effect of oral supplementation of free amino acids in type 2 diabetic patients." Medline Plus: "Amino Acids." National Institute of Health: "Protein and Amino Acids." Science Direct: "Essential Amino Acid." WebMD: "Foods High in Amino Acids." Cleveland Clinic. "Amino Acids." Updated: 12/22/2021. https://my.clevelandclinic.org/health/articles/22243-amino-acids School of Medicine. "Too Much of a Good Thing: Overconsuming Protein Can Be Bad for Your Health." Updated: February 29, 2024. https://medicine.missouri.edu/news/too-much-good-thing-overconsuming-protein-can-be-bad-your-health Science Direct. "The Nature of Human Hazards Associated with Excessive Intake of Amino Acids." https://www.sciencedirect.com/science/article/pii/S0022316623028535 Sports Medicine Weekly. "Amino Acids vs. Protein Powder." Dated: June 20, 2024. https://sportsmedicineweekly.com/nutrition/amino-acids-vs-protein-powder/
Are there any risks associated with taking amino acid supplements?
Taking amino acid supplements when you don't require them can be harmful. Just as too little protein isn't good for your health, too much isn't good either. Normally, you should be able to get all your essential amino acids with a balanced diet that contains the daily recommended amount of protein. Many diets recommend a high dietary intake of protein, but research shows that eating too much protein can trigger cardiovascular disease. In addition to side effects such as gastrointestinal distress, headaches, cramps, and pain, taking amino acid supplements for long periods can increase your risk for hardening of arteries (atherosclerosis) and consequently the risk for stroke and heart disease. Do not take amino acid supplements unless your doctor or a qualified nutritionist determines that your diet is deficient in proteins, and you need to take them.
When is the best time to take amino acid supplements?
Sports nutritionists suggest that taking amino acid supplements shortly before working out in the morning can improve strength and endurance. Taking them after a workout, in between meals, or at night can help in recovery.
What are amino acids?
Amino acids are the building blocks of protein, essential for forming proteins in the body. Read on to find out exactly what are amino acids, and whether amino acid supplements offer more benefits or risks to your health. Amino acids are organic compounds that the human body uses to help form protein. All amino acids contain oxygen, carbon, hydrogen, and nitrogen. There are three different types of amino acids, and they are: