When to Use Amino Acids vs. Protein Powders, According to Dietitians (2024)

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supplements?</a> <a class="list-item toc-h2" href="#toc-1">When to use amino acids vs. protein powders</a> <a class="list-item toc-h2" href="#toc-2">Benefits of amino acid supplements</a> <a class="list-item toc-h3" href="#toc-3">1. Immune function</a> <a class="list-item toc-h3" href="#toc-4">2. Gut health</a> <a class="list-item toc-h3" href="#toc-5">3. Heart health</a> <a class="list-item toc-h3" href="#toc-6">4. Physical performance and muscle maintenance</a> <a class="list-item toc-h3" href="#toc-7">5. Skin, hair, and nail health</a> <a class="list-item toc-h3" href="#toc-8">6. Mental health and sleep</a> <a class="list-item toc-h3" href="#toc-9">7. Energy production</a> <a class="list-item toc-h2" href="#toc-10">Taking amino acid supplements</a> <a class="list-item toc-h2" href="#toc-11">The bottom line on amino acids vs. protein powder</a> </div> <div class="text-center my-2 sm:my-4 " > <ins class="adsbygoogle adsense h-ad3 " data-ad-client="ca-pub-5665569063347655" style="display:block" data-ad-format="auto" data-ad-slot="2360858509" data-full-width-responsive="true" data-adtest="off" > </ins> <script> (adsbygoogle = window.adsbygoogle || []).push({}); </script> </div> <article class="article-detail"> <section class="entry-content paragraph"><div data-module-init="pinterest audio-tracking inline-image"> <div> <p><span>P</span>rotein has become the darling of the nutrition world for its power to keep you satisfied and help repair and build muscle. Although protein needs vary greatly and are highly individualized, science tells us to strive to eat<span> 30 grams of protein per meal</span>. You can hit this goal by eating a variety of protein-rich whole foods, but sometimes using a <span>protein powder</span> or amino acid supplement can help you gain serious traction.</p> <p>So, what's the difference between amino acids vs. protein supplements? We’ve spoken with two registered dietitians to help you understand what amino acid supplements are, their touted benefits, if they might be right for you, and if they should substitute your go-to protein powder.</p> <div data-module-immediate="" data-module-init="main-2020/table-of-contents"> <p><span>In This Article</span> </p> <ul> <li> <p> 01 <div class="sm:flex sm:items-center sm:justify-center sm:flex-row sm:space-x-1 insert" style="margin-top:0; margin-bottom:0;"><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="9100790583" data-ad-client="ca-pub-6622586361992009" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="9100790583" data-ad-client="ca-pub-6622586361992009" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script></div></p> <span> What Are Amino Acid Supplements? </span> </li> <li> <p> 02 </p> <span> When to Use Amino Acids vs. Protein Powders </span> </li> <li> <p> 03 </p> <span> Benefits of Amino Acids </span> </li> <li> <p> 04 </p> <span> Taking Amino Acid Supplements </span> </li> </ul> </div> <div> <div> <p>Experts In This Article<div class="bg-primary-100 rounded-lg my-6 px-2 py-3 font-semibold insert" style="color: rgb(37, 99, 235)"><div class="text-common !leading-common ml-1 insert" style="margin-top: 0.2rem; margin-bottom: 0.2rem">See Also</div><a class="list-item toc-h2 py-1" style="border-bottom: none" href="https://cbgamers.com/article/10-types-of-protein-powder-how-do-they-compare/4360" target="_blank" rel="noopener">10 Types of Protein Powder: How Do They Compare?</a><a class="list-item toc-h2 py-1" style="border-bottom: none" href="https://cbgamers.com/article/9-best-protein-powders-of-2024-according-to-testers-and-dietitians/4360" target="_blank" rel="noopener">9 Best Protein Powders of 2024, According to Testers and Dietitians</a><a class="list-item toc-h2 py-1" style="border-bottom: none" href="https://cbgamers.com/article/best-protein-powder-with-amino-acids-good-vs-bad-protein-powder/4360" target="_blank" rel="noopener">Best Protein Powder with Amino Acids (Good vs Bad Protein Powder)</a><a class="list-item toc-h2 py-1" style="border-bottom: none" href="https://cbgamers.com/article/amino-acids-vs-protein-powder-livestrong-com/4360" target="_blank" rel="noopener">Amino Acids vs. Protein Powder | Livestrong.com</a></div></p> <ul> <li> <a data-vars-click-url="https://www.linkedin.com/in/lena-bakovic-rdn-cnsc-206b4296/" data-vars-event="body text" href="https://www.linkedin.com/in/lena-bakovic-rdn-cnsc-206b4296/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank">Lena Bakovic, RDN</a>, registered dietitian based in Palm Beach Gardens, Florida </li> <li> <a data-vars-click-url="https://www.simplynourishedfunctionalnutrition.com/meet-sam.html" data-vars-event="body text" href="https://www.simplynourishedfunctionalnutrition.com/meet-sam.html" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank">Samantha Schleiger, MS, RDN, CD, CLT, ITNCP</a>, integrative and functional medicine dietitian based in Elkhorn, Wisconsin </li> </ul> </div> </div> <h2 id="toc-0">What are amino acid supplements?</h2> <p>Amino acids are the building blocks of protein in the body. There are <a data-vars-click-url="https://www.ncbi.nlm.nih.gov/books/NBK557845/" data-vars-event="body text" href="https://www.ncbi.nlm.nih.gov/books/NBK557845/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank">20 amino acids</a> in total and these are generally broken down into non-essential and essential amino acids. Non-essential amino acids can be created in the body whereas essential amino acids cannot, and thus, must be consumed.</p> <p>The 11 non-essential amino acids include:</p> <ul> <li>Alanine</li> <li>Arginine</li> <li>Asparagine</li> <li>Aspartic acid</li> <li>Cysteine</li> <li>Glutamic acid</li> <li>Glutamine</li> <li>Glycine</li> <li>Proline</li> <li>Serine</li> <li>Tyrosine</li> </ul> <p>The nine essential amino acids are:</p> <ul> <li>Histidine</li> <li>Isoleucine</li> <li>Leucine</li> <li>Lysine</li> <li>Methionine</li> <li>Phenylalanine</li> <li>Threonine</li> <li>Tryptophan</li> <li>Valine</li> </ul> <p>“Amino acid supplements can either be individual amino acids, specific combinations, such as branched-chain amino acids (BCAAs), which include leucine, isoleucine, and valine, or a blend of several types like the essential amino acids,” says <a data-vars-click-url="https://www.instagram.com/simply.nourished.nutrition/" data-vars-event="body text" href="https://www.instagram.com/simply.nourished.nutrition/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank">Sam Schleiger, RDN</a>, functional dietitian, women's health specialist, and owner of <a data-vars-click-url="https://www.simplynourishedfunctionalnutrition.com/" data-vars-event="body text" href="https://www.simplynourishedfunctionalnutrition.com/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank">Simply Nourished Functional Nutrition</a>. Because of this, there are several amino acid supplement varieties available for purchase, each with a different intended purpose.<div class="sm:flex sm:items-center sm:justify-center sm:flex-row sm:space-x-1 insert" style="margin-top:0; margin-bottom:0;"><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="9100790583" data-ad-client="ca-pub-6622586361992009" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="9100790583" data-ad-client="ca-pub-6622586361992009" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script></div></p> <div data-module-immediate="" data-module-init="related-content" v-cloak=""> <div :class="{'is-loaded':isLoaded}" v-cloak=""> <p><span>Related Stories</span> </p> <related-content apikey="wellandgood.com" current-image="https://www.wellandgood.com/wp-content/uploads/2024/09/amino-acids-vs-protein-powder.jpg?w=425&h=285&crop=1?w=418&h=278" current-title="When to Use Amino Acids vs. Protein Powders, According to Dietitians" inline-template="" limit="3" parent-article-permalink="https://www.wellandgood.com/amino-acids-vs-protein/" secret="w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU" start-date="2024-03-12" tag="div" url="https://www.wellandgood.com/amino-acids-vs-protein/" v-on:parsely-posts-loaded="onPostsLoaded"> <div> <div :class="{'related-content__card--full':posts.length === 1}" v-for="(post, key) in posts"> <a :href="post.url" data-url-source="related-content" data-vars-click-url="" data-vars-event="body text" referrerpolicy="no-referrer-when-downgrade" v-on:click.prevent="trackLinkGA($event, key)" target="_blank"> <p><img :alt="post.title" :src="post.image_url" class="lazyload" referrerpolicy="no-referrer" alt="When to Use Amino Acids vs. Protein Powders, According to Dietitians (1)" title="When to Use Amino Acids vs. Protein Powders, According to Dietitians (1)" data-src="" data-src2="" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" onerror="if(this.src==this.getAttribute('data-src2')){onImageError(this,true)}else{this.src=this.getAttribute('data-src2')}"> </p> </a> <div> <a :href="post.url" data-url-source="related-content" data-vars-click-url="" data-vars-event="body text" referrerpolicy="no-referrer-when-downgrade" v-on:click.prevent="trackLinkGA($event, key)" target="_blank"> <p> {{ truncate(post.title, 12) }} <div class="bg-primary-100 rounded-lg my-6 px-2 py-3 font-semibold insert" style="color: rgb(37, 99, 235)"><div class="text-common !leading-common ml-1 insert" style="margin-top: 0.2rem; margin-bottom: 0.2rem">See Also</div><a class="list-item toc-h2 py-1" style="border-bottom: none" href="https://cbgamers.com/article/what-s-the-best-protein-powder-your-complete-guide-to-choosing-the-right-supplement-for-you/4360" target="_blank" rel="noopener">“What’s the best protein powder?” Your complete guide to choosing the right supplement for you.</a></div></p> </a> <p> {{post.sponsorText}} </p> </div> </div> </div> </related-content> </div> </div> <h2 id="toc-1">When to use amino acids vs. protein powders</h2> <p>One of the major differences between amino acids vs. protein powders is how they’re digested and metabolized. “Amino acid supplements are usually free-form, meaning they don't need to be broken down by digestion before absorption, so they can enter the bloodstream quickly,” says Schleiger. Protein powders generally contain whole protein, i.e. long chains of amino acids that need to be digested and broken down into individual amino acids before absorption. This is an area where amino acid supplements can have a leg up, depending on the intended health benefits.<div class="sm:flex sm:items-center sm:justify-center sm:flex-row sm:space-x-1 insert" style="margin-top:0; margin-bottom:0;"><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="2360858509" data-ad-client="ca-pub-5665569063347655" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="2360858509" data-ad-client="ca-pub-5665569063347655" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script></div></p> <p>“Amino acids are also different from protein powders in that they can be more customized and targeted to specifically aid desired health results (more on this below),” says <a data-vars-click-url="https://www.topnutritioncoaching.com/dietitians/lena-bakovic" data-vars-event="body text" href="https://www.topnutritioncoaching.com/dietitians/lena-bakovic" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank">Lena Bakovic, RDN,</a> registered dietitian at Top Nutrition Coaching. Certain amino acid supplements may be aimed at improving specific physiological functions, like gut health, for example. “Protein powders, on the other hand, are often used to add total protein to one’s diet, provide additional calories if weight management is a goal, or support athletic performance,” Bakovic adds.</p> <p>However, there are instances where the two supplement varieties are intended for similar goals. For example, some amino acid supplements (like BCAAs) are aimed at supporting muscle growth, recovery, and overall health, just like many protein powders.</p> <h2 id="toc-2">Benefits of amino acid supplements</h2> <p>Given that there are 20 different amino acids, it may not be surprising to discover that there are a range of health benefits associated with different amino acid-based supplements. Here are some areas of health these up-and-coming products can benefit the most (depending on formulation):</p> <h3 id="toc-3">1. Immune function</h3> <p>When it comes to supporting the immune system, several amino acids can play a positive role. “<a data-vars-click-url="https://pubchem.ncbi.nlm.nih.gov/compound/Methionine#section=Pharmacology-and-Biochemistry" data-vars-event="body text" href="https://pubchem.ncbi.nlm.nih.gov/compound/Methionine#section=Pharmacology-and-Biochemistry" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank">Methionine</a> and <a data-vars-click-url="https://www.sciencedirect.com/topics/medicine-and-dentistry/cysteine" data-vars-event="body text" href="https://www.sciencedirect.com/topics/medicine-and-dentistry/cysteine" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank">cysteine</a> are sulfur-containing amino acids are involved in the production of glutathione, a powerful antioxidant that helps protect cells from oxidative stress and reduces inflammation,” says Schleiger, “<a data-vars-click-url="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8400259/" data-vars-event="body text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8400259/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>taurine has anti-inflammatory properties</span><sup>1</sup></a> and supports the antioxidant defense system, protecting tissues from damage,” she adds. <a data-vars-click-url="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266414/" data-vars-event="body text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266414/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>Glutamine can support immune cells</span><sup>2</sup></a> while <a data-vars-click-url="https://pubmed.ncbi.nlm.nih.gov/34251644/" data-vars-event="body text" href="https://pubmed.ncbi.nlm.nih.gov/34251644/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>arginine enhances nitric oxide production</span><sup>3</sup></a>, which promotes immune function through optimized blood flow.</p> <h3 id="toc-4">2. Gut health</h3> <p>“Glutamine is also an amino acid which works to help <span>strengthen, heal, and maintain the gut</span>,” says Bakovic. This is accomplished through the amino acid’s ability to help maintain intestinal lining integrity and <a data-vars-click-url="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5454963/" data-vars-event="body text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5454963/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>suppress pro-inflammatory signaling pathways</span><sup>4</sup></a> in the gut. “Glycine plays a role in the <a data-vars-click-url="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1105662" data-vars-event="body text" href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1105662" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>synthesis of bile acids</span><sup>5</sup></a>, which are essential for fat digestion and overall digestive health,” Schleigher adds.</p> <h3 id="toc-5">3. Heart health</h3> <p>Arginine’s ability to positively influence blood flow through nitric oxide production, not only aids in the immune response, but it can also help to lower blood pressure, a common risk factor for hypertension and certain heart diseases. “Citrulline works similarly to arginine by <a data-vars-click-url="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8537281/" data-vars-event="body text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8537281/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>increasing nitric oxide levels</span><sup>6</sup></a> and improving blood flow, which supports heart health,” Schleigher also shares.</p> <h3 id="toc-6">4. Physical performance and muscle maintenance</h3> <p>“BCAAs are often utilized in sports nutrition, due to their important role in protein synthesis and athletic performance,” says Bakovic. This amino acid blend has also been <a data-vars-click-url="https://pubmed.ncbi.nlm.nih.gov/34669012/" data-vars-event="body text" href="https://pubmed.ncbi.nlm.nih.gov/34669012/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>linked to reduced muscle soreness</span><sup>7</sup></a> and improved muscle recovery. Schleiger explains that <a data-vars-click-url="https://pubmed.ncbi.nlm.nih.gov/38843393/" data-vars-event="body text" href="https://pubmed.ncbi.nlm.nih.gov/38843393/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>glutamine</span><sup>8</sup></a> can, too, support muscle recovery through <a data-vars-click-url="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8234492/" data-vars-event="body text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8234492/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>preventing muscle breakdown during intense training</span><sup>9</sup></a> or stress while also replenishing muscle glycogen stores. Meanwhile, “isolated leucine is an essential amino acid that plays a key role in <a data-vars-click-url="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6248570/" data-vars-event="body text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6248570/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>muscle protein synthesis</span><sup>10</sup></a>, which can benefit the aging population,” Schleigher adds.</p> <p>BCAA supplements or products featuring glutamine or leucine are often the amino acids supplements people are most likely to swap protein powder out for, if they use protein powder for performance and muscle health.</p> <h3 id="toc-7">5. Skin, hair, and nail health</h3> <p><span>Collagen peptides</span> are a buzzworthy amino acid-based supplement that is frequently turned to for <a data-vars-click-url="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699/" data-vars-event="body text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>skin, hair, and nail support</span><sup>11</sup></a> (as well as <a data-vars-click-url="https://pubmed.ncbi.nlm.nih.gov/34491424/" data-vars-event="body text" href="https://pubmed.ncbi.nlm.nih.gov/34491424/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>joint health</span><sup>12</sup></a>). However, Schleiger explains that cysteine is also involved in the <a data-vars-click-url="https://pubmed.ncbi.nlm.nih.gov/26212225/" data-vars-event="body text" href="https://pubmed.ncbi.nlm.nih.gov/26212225/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>production of keratin</span><sup>13</sup></a>, a protein that makes up hair, skin, and nails.</p> <h3 id="toc-8">6. Mental health and sleep</h3> <p>“<a data-vars-click-url="https://www.sciencedirect.com/topics/neuroscience/phenylalanine" data-vars-event="body text" href="https://www.sciencedirect.com/topics/neuroscience/phenylalanine" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank">Phenylalanine and tyrosine</a> aid in dopamine production, potentially resulting in positive effects on depression and mood,” says Bakovic. Whereas <a data-vars-click-url="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/" data-vars-event="body text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>tryptophan is a precursor to serotonin</span><sup>14</sup></a> which can help improve mood, enhance sleep quality, and reduce symptoms of depression. “<a data-vars-click-url="https://pubchem.ncbi.nlm.nih.gov/compound/L-tyrosine" data-vars-event="body text" href="https://pubchem.ncbi.nlm.nih.gov/compound/L-tyrosine" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank">Tyrosine</a> can also help improve mental performance, especially in stressful situations or during prolonged periods of cognitive effort while glycine acts as an inhibitory neurotransmitter in the central nervous system, promoting relaxation and reducing symptoms of anxiety,” Schleiger adds.<div class="sm:flex sm:items-center sm:justify-center sm:flex-row sm:space-x-1 insert" style="margin-top:0; margin-bottom:0;"><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="9100790583" data-ad-client="ca-pub-6622586361992009" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="9100790583" data-ad-client="ca-pub-6622586361992009" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script></div></p> <h3 id="toc-9">7. Energy production</h3> <p>Finally, BCAAs, glutamine, and alanine can aid in energy production throughout the body. “BCAAs can be used directly by muscles for energy during prolonged exercise and are metabolized in muscle tissue, providing an immediate energy source, particularly when glycogen stores are low,” says Schleiger. Meanwhile, glutamine can <a data-vars-click-url="https://www.sciencedirect.com/science/article/pii/S0085253815460260" data-vars-event="body text" href="https://www.sciencedirect.com/science/article/pii/S0085253815460260" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>support gluconeogenesis</span><sup>15</sup></a> which releases glucose into the bloodstream, sustaining energy levels. Alanine can be taken up by the liver where it can then <a data-vars-click-url="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6619856" data-vars-event="body text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6619856" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>regenerate glucose</span><sup>16</sup></a>, contributing to our energy supply as well.</p> <h2 id="toc-10">Taking amino acid supplements</h2> <p>Given the multitude of benefits amino acids can offer, several different types of people with varying goals could be interested in a specific amino acid supplement or blend for their needs. These could be athletes, aging individuals looking to maintain muscle mass, or those who want to support their digestive, immune, heart, mental, or skin health.</p> <p>Amino acid supplements can be taken per product instructions, however, when you take them can be important depending on your goals. For example, if you’re taking an amino acid supplement to boost energy for exercise, you want to take it before your workout. Whereas if you’re looking for muscle recovery support after your workout, you’d take the supplement after you’ve finished. If you take tryptophan for sleep, ideally you’d take it before bedtime, while an essential amino acid blend or one aimed at improving gut or immune health can usually be taken in the morning with your other supplements.</p> <p>However, your body naturally produces most of the amino acids that you need and ideally you’re consuming nine essentials through whole foods. If you take specific amino acid supplements above and beyond this, especially in high doses, it can potentially result in negative side effects for the immune system and other body systems according to a <a data-vars-click-url="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8997670/" data-vars-event="body text" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8997670/" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank"><span>2022 study</span><sup>17</sup></a> published in <em>Physiological Research.</em></p> <p>It's also worth noting that while there’s plenty of evidence pointing to the exact physiologic processes of certain amino acids in the body, you’ll be hard-pressed to find any large-scale, peer reviewed research on the efficacy of specific amino acid-based supplements. Some brands do conduct independent studies of their products, but this doesn’t hold the same level of clinical significance.</p> <p>To avoid taking a supplement you don’t need or an accidental excessive dose, speak with your healthcare provider prior to starting a new regimen. If that regimen is okayed by your doctor, choose a product that is verified by a third party like the <a data-vars-click-url="https://www.usp.org/about" data-vars-event="body text" href="https://www.usp.org/about" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank">U.S. Pharmacopeia </a>or <a data-vars-click-url="https://www.nsf.org/consumer-resources/articles/supplement-vitamin-certification" data-vars-event="body text" href="https://www.nsf.org/consumer-resources/articles/supplement-vitamin-certification" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank">National Science Foundation</a> as the <a data-vars-click-url="https://www.fda.gov/food/dietary-supplements" data-vars-event="body text" href="https://www.fda.gov/food/dietary-supplements" referrerpolicy="no-referrer-when-downgrade" rel="noopener nofollow" target="_blank">Food and Drug Administration</a> doesn’t regulate dietary supplements for purity, safety, or effectiveness.</p> <h2 id="toc-11"><strong>The bottom line on amino acids vs. protein powder</strong></h2> <p>Amino acids boast an impressive array of health benefits throughout the body. Many of these benefits can translate to high-quality amino acid supplements when taken appropriately. And while some of these perks can serve as a logical substitute for protein powder, the two products are generally not interchangeable. This is especially true given that there are several amino acid supplements of different formulations available. If you think you may benefit from taking an amino acid supplement, it’s crucial to first consult your healthcare provider or a registered dietitian, and then choose a product from a reputable, third-party verified brand.</p> <div data-module-immediate="true" data-module-init="main-2020/post-citations"> <div> <p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<div class="sm:flex sm:items-center sm:justify-center sm:flex-row sm:space-x-1 insert" style="margin-top:0; margin-bottom:0;"><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="2360858509" data-ad-client="ca-pub-6622586361992009" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="2360858509" data-ad-client="ca-pub-6622586361992009" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script></div></p> <div> <ol> <li> Jong, Chian Ju et al. “The Role of Taurine in Mitochondria Health: More Than Just an Antioxidant.”<i>Molecules (Basel, Switzerland)</i>vol. 26,16 4913. 13 Aug. 2021, doi:10.3390/molecules26164913 </li> <li> Cruzat, Vinicius et al. “Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation.”<i>Nutrients</i>vol. 10,11 1564. 23 Oct. 2018, doi:10.3390/nu10111564 </li> <li> Wu, Guoyao et al. “Role of L-Arginine in Nitric Oxide Synthesis and Health in Humans.”<i>Advances in experimental medicine and biology</i>vol. 1332 (2021): 167-187. doi:10.1007/978-3-030-74180-8_10 </li> <li> Kim, Min-Hyun, and Hyeyoung Kim. “The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases.”<i>International journal of molecular sciences</i>vol. 18,5 1051. 12 May. 2017, doi:10.3390/ijms18051051 </li> <li> Hofmann AF. The Continuing Importance of Bile Acids in Liver and Intestinal Disease.<em>Arch Intern Med.</em>1999;159(22):2647–2658. doi:10.1001/archinte.159.22.2647 </li> <li> Theodorou, Anastasios A et al. “Acute L-Citrulline Supplementation Increases Nitric Oxide Bioavailability but Not Inspiratory Muscle Oxygenation and Respiratory Performance.”<i>Nutrients</i>vol. 13,10 3311. 22 Sep. 2021, doi:10.3390/nu13103311 </li> <li> Weber, Martim Gomes et al. “The use of BCAA to decrease delayed-onset muscle soreness after a single bout of exercise: a systematic review and meta-analysis.”<i>Amino acids</i>vol. 53,11 (2021): 1663-1678. doi:10.1007/s00726-021-03089-2 </li> <li> Negro, Massimo et al. “Effects of essential amino acid (EAA) and glutamine supplementation on skeletal muscle wasting in acute, subacute, and postacute conditions.”<i>Clinical nutrition ESPEN</i>vol. 62 (2024): 224-233. doi:10.1016/j.clnesp.2024.05.023 </li> <li> Córdova-Martínez, Alfredo et al. “Effect of Glutamine Supplementation on Muscular Damage Biomarkers in Professional Basketball Players.”<i>Nutrients</i>vol. 13,6 2073. 17 Jun. 2021, doi:10.3390/nu13062073 </li> <li> Volpi, Elena. “Is leucine content in dietary protein the key to muscle preservation in older women?.”<i>The American journal of clinical nutrition</i>vol. 107,2 (2018): 143-144. doi:10.1093/ajcn/nqy009 </li> <li> Pu, Szu-Yu et al. “Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis.”<i>Nutrients</i>vol. 15,9 2080. 26 Apr. 2023, doi:10.3390/nu15092080 </li> <li> Khatri, Mishti et al. “The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review.”<i>Amino acids</i>vol. 53,10 (2021): 1493-1506. doi:10.1007/s00726-021-03072-x </li> <li> Miniaci, Maria Concetta et al. “Cysteine Prevents the Reduction in Keratin Synthesis Induced by Iron Deficiency in Human Keratinocytes.”<i>Journal of cellular biochemistry</i>vol. 117,2 (2016): 402-12. doi:10.1002/jcb.25286 </li> <li> Jenkins, Trisha A et al. “Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis.”<i>Nutrients</i>vol. 8,1 56. 20 Jan. 2016, doi:10.3390/nu8010056 </li> <li> Role of glutamine in human carbohydrate metabolism in kidney and other tissues, Kidney International, Volume 55, Issue 3, 1999, Pages 778-792 </li> <li> Lee, Da-Young, and Eun-Hee Kim. “Therapeutic Effects of Amino Acids in Liver Diseases: Current Studies and Future Perspectives.”<i>Journal of cancer prevention</i>vol. 24,2 (2019): 72-78. doi:10.15430/JCP.2019.24.2.72 </li> <li> Holeček, M. “Side effects of amino acid supplements.”<i>Physiological research</i>vol. 71,1 (2022): 29-45. doi:10.33549/physiolres.934790 </li> </ol> </div> </div> </div> <div> <div><p>Tags: <span>Food and Nutrition</span>, <span>Healthy Eating Tips</span></p></div> </div> </div> </div></section> <img class="lazyload" 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