Amino Acid Supplements: Benefits, Risks, Types, Food Sources (2024)

• Introduction
  • What are amino acids?
• Benefits
  • Benefits of amino acid supplements
• Side Effects
  • Side effects of amino acid supplements
• Food Sources
  • What foods have amino acids?
• FAQs
  • Frequently asked questions (FAQs) about amino acid supplements

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:

1. Essential amino acids
2. Conditionally essential amino acids
3. Nonessential amino acids

Nonessential and conditional amino acids are made by the body, regardless of nutrition intake, whereas essential amino acids have to come from the food that we eat. A diet rich in protein is important for the body to receive enough essential amino acids. Conditionally essential amino acids are usually nonessential, except in times of stress and illness.

Amino acids are vital for the body because they:

• Help with the digestion of food
• Assist in repairing body tissue and the growth process
• Are used by the body as an energy source
• Help build muscle
• Help make hormones in the body, including epinephrine, norepinephrine, thyroid, and growth hormones
• Help make important chemicals (neurotransmitters) such as dopamine and serotonin that the brain and nervous system use to regulate many bodily functions

There are 20 amino acids in total, 11 of which are produced by the body. The remaining nine essential amino acids are typically obtained through proper diet and nutrition. Sometimes amino acid supplements are recommended.

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:

• Lysine
• Leucine
• Tryptophan
• Histidine
• Isoleucine
• Methionine
• Phenylalanine
• Threonine
• Valine

Arginine is required for children but is typically not included in amino acid supplements because it is not an essential amino acid. Hypoallergenic infant formulas, known as elemental formulas, made especially for babies with certain medical conditions or multiple protein allergies, contain amino acids and other micro and macronutrients.

Branched-chain amino acids are a group of essential amino acids commonly found in over-the-counter amino acid supplements. The branched-chain refers to three essential amino acids: leucine, isoleucine, and valine. Amino acid supplements are available over the counter as tablets, capsules, or amino energy powders that you can mix with water and drink.

A diet that contains sufficient protein from meat, fish, dairy products, a combination of vegetables and grains, and eggs is typically all that is needed. Additional amino acid supplements may be recommended when receiving treatment for diseases such as cancer or while under excessive stress.

Benefits of amino acid supplements

Like any medication or supplement, there are risks and benefits to taking amino acid supplements. Speak with your healthcare provider to see if supplementation with an essential amino acid blend would improve your overall health.

Amino acid benefits include the following:

Muscle function

Proper amino acid levels are important for muscle development and strength. They help control the balance between the atrophy and growth of human muscle.

Supplementing your diet with essential amino acids may increase the supply of nitrogen to your body. It can also help maintain the amount of amino acids stored in your skeletal muscles.

Sports performance

Amino acids benefits may include enhanced sports performance and quicker recovery. Amino acids are frequently marketed to athletes along with a high-protein diet. Your muscle growth may be increased if you consume essential amino acids shortly before or after exercise.

Amino acids may also aid in the exercise recovery period. It is unclear, however, if there is a significant difference between supplementing with amino acids, and simply eating a high-protein diet. Protein-rich foods usually are also good sources of some vitamins and minerals, which amino acid supplements don't contain.

Blood glucose levels

Amino acids have been shown to be beneficial in regulating blood sugar levels. Some people with type 2 diabetes who take amino acids are able to lower their blood sugar without impacting their insulin levels. It is unclear what the long-term effects of amino acid supplements on blood sugar may be.

Skin conditions

People who take amino acid supplements may improve their overall skin condition and its moisture level. They can also improve their muscle mass.

Side effects of amino acid supplements

Amino acid supplementation may benefit you if your body is lacking in one or more of the essential amino acids. A healthcare provider or nutritionist can help analyze your diet to determine if you should consider taking amino acid supplements. Amino acid supplements can cause some side effects, and excessive supplementation can be harmful.

Some of the most commonly mentioned risks and side effects of long-term amino acid supplementation include:

• Nausea
• Vomiting
• Bloating
• Cramps
• Diarrhea
• Dehydration
• Headaches
• Pain

Amino acid supplements can impact your blood sugar levels. This means that you should avoid them before and after surgery.

Many experts advise against taking supplements that contain a single amino acid. Amino acids with potentially bad side effects if you take too much include methionine, cysteine, and histidine.

Amino acid supplements may interact with other medications that you are taking, including diabetes and thyroid medication. Always check with your doctor before supplementing with amino acids.

You should also be aware that, being marketed as supplements, amino acid supplements do not have to undergo the stringent regulations that drugs do, and are not regulated by the FDA. Always read labels, and make sure you buy from reputed manufacturers.

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:

1. Essential
2. Nonessential
3. Conditionally essential

Out of these 20 amino acids, the body does not produce nine essential amino acids, which we need to get from the foods we eat. The nine essential amino acids include:

1. Histidine
2. Isoleucine
3. Leucine
4. Lysine
5. Methionine
6. Phenylalanine
7. Threonine
8. Tryptophan
9. Valine

Some foods provide only some of the essential amino acids and are called incomplete proteins, while foods that are complete proteins provide all 9 essential amino acids. Fish, poultry, beef, eggs, dairy, soy, quinoa, mushrooms, and buckwheat are complete proteins that provide all 9 essential amino acids.

Foods that have a high content of amino acids include:

• Mindful portion sizes of nuts and seeds that include:
  • Almonds
  • Hazelnuts
  • Mixed nuts
  • Peanuts
  • Peanut butter
  • Sunflower seeds
  • Walnuts
• Legumes and beans are a source of high-quality protein (20-45%), such as:
  • Peas
  • Chickpeas
  • Lentils
  • Soybeans
  • Peanuts
  • Cooked kidney beans
  • Black beans
  • Garbanzo beans
  • Edamame
• Most fish are high in amino acids and other essential micronutrients. Salmon is high in amino acids and omega-3 fatty acids.
• Soy protein products:
  • Tofu
  • Tempeh
• Low-fat dairy products
• Mushrooms contain a total of 17 amino acids including all the essential ones. A study has claimed that supplementing a cereal diet with mushrooms would help to overcome lysine deficiency.
• A 100-gram serving of cottage cheese provides about 25% of your daily value of protein. It consists of a substantial amount of amino acids including threonine and tryptophan.
• Turkey has a high amount of amino acid called tryptophan, which is necessary for:
  • Digestion
  • Healthy skin
  • Proper functioning of the nerves
  • Produces serotonin that affects moods and happiness quotient
• Eggs are packed with essential amino acids. The amino acids provided by eggs are better absorbed and utilized by the body than other sources like casein or soy.
• Quinoa is an excellent source of all the nine essential amino acids that your body requires from the food. It has a higher amount of lysine as compared to wheat and rice making it a better source of amino acids.

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Frequently asked questions (FAQs) about amino acid supplements

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 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.

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 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.

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.

What are the side effects of taking amino acid supplements?

Side effects of amino acid supplements can include:

• Nausea
• Vomiting
• Bloating
• Diarrhea
• Cramps
• Dehydration
• Pain
• Headache

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.

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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."

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