Imagine a 35-year-old man and a 60-year-old woman talking about how much a supplement has helped them. The man says it boosts his gym performance, while the woman says it helps her relax before bed. How can this be?
These people don’t have much in common. But they both take a type of amino acid supplement. Amino acids are the building blocks of proteins, essential for numerous bodily functions. There are 20 different types of amino acids that make up proteins in the body (1). While the two people experiencing improvements to their performance and stress are both taking amino acids, they are taking different forms, resulting in different desired outcomes.
While other nutrients like magnesium, B vitamins, and Omega-3s impact so many different parts of the body, amino acids are unique in their extensive amounts of forms as well as specialized roles in the body. Most people benefit from some form of amino acid supplement or another. Whether you’re looking to enhance muscle recovery, boost immune function, or improve mental clarity, an amino acid can work for you.
Who can benefit from amino acid supplements?
Because of the unique benefits found in the different forms of amino acids, the user base is much wider than some other supplements.
Athletes and Bodybuilders
They often use amino acids to enhance muscle recovery, support muscle growth, and improve performance, especially branch chain amino acids like leucine, isoleucine, and valine. We have an article all about how to incorporate amino acids into your nutrition plan as an athlete.
Vegetarians and Vegans
Vegetarians and vegans may benefit from supplementing amino acids to ensure adequate intake, especially of the essential amino acids that might be lacking in their diet. Since amino acids are more abundant in animal products and not as prevalent in plants, supplementation is great for those that don’t eat meat or dairy.
Older Adults
As we age, it gets more difficult to maintain muscle mass. Amino acids are essential for that. In addition, amino acids can also support cognitive function which is great for aging brains.
People Undergoing High Levels of Stress
So, pretty much everyone nowadays. Amino acids like L-Theanine and L-Tyrosine can help manage stress, improve mental clarity, and promote more restful sleep.
Essential vs Non-Essential Amino Acids
According to The Cleveland Clinic, your body needs 20 different types of amino acids to function correctly. Essential amino acids are ones that you need that your body can’t create on its own. There are 9 of these essential amino acids you need to get through food or supplementation. The other 11 are called nonessential amino acids or conditional, meaning that your body can produce them as they are needed. You can also take nonessential amino acids to increase your levels depending on your desired health goals.
What Are The Top Ten Amino Acid Supplements?
L-Glutamine
L-glutamine is well-known for its role in supporting gut health, immune function and muscle recovery. It’s the most abundant amino acid in the body (2). Glutamine is considered a nonessential amino acid. Now, just because it’s the most abundant in the body doesn’t mean there can’t be a benefit to getting additional l-glutamine in your diet or through supplementation. When dealing with extreme stress from illness, injury or heavy exercise, your body may require more glutamine than it can produce.
L-Arginine
Widely recognized for its role in nitric oxide production, l-arginine is critical for cardiovascular health. It’s commonly used in supplements targeting heart health and athletic performance. The number of research studies published on this special amino acid are in the hundreds. Supported by scientific research, L-arginine supplementation has been shown to potentially help with blood flow and overall cardiovascular health by how it helps blood vessels relax and aids in maintaining blood pressure and cholesterol levels already in the normal range.
L-Lysine
An essential amino acid, not produced by the body, l-lysine must be acquired through food such as fish, beef, poultry, nuts and seeds or through supplementation. L-Lysine is intended to help support normal synthesis of proteins and may also support healthy cognitive, immune system, and gastrointestinal function. Furthermore, L-Lysine plays an important role in helping to support the maintenance of collagen and elastin – both of which are essential to the structural integrity of bones, joints, and skin – and is a precursor to other essential, free-form amino acids such as L-Carnitine.
L-Carnitine
Well-loved for helping our bodies turn fat into fuel, L-Carnitine helps transport long-chain fatty acids into the mitochondria of our cells. Mitochondria (the energy creators of our bodies), oxidize this fat into adenosine triphosphate (ATP) or the essential fuel that our bodies need to contract muscles and do just about anything else.
Without L-Carnitine, it’s difficult to burn fats as fuel, so our body resorts to other sources of energy like muscle protein and sugar (glycogen). The result is diminished muscle strength, slow growth, and most notably, stubborn fat reserves that may be extremely difficult to remove. By assisting your body to transform long-chain fatty acids into energy, L-Carnitine is used both as a dieting tool and as a pre-workout supplement. Since L-Carnitine promotes fat as the primary source of energy, often greater amounts of glycogen are available in your muscles – allowing you to workout harder while ensuring that greater amounts of energy come from fat.
Read about types of amino acid supplements here.
L-Tyrosine
is an amino acid that supports brain function. It is a precursor to neurotransmitters, like dopamine, which help enhance mood and energy levels. This amino acid is often taken by people that need help regulating mood, need support for mental clarity and also by athletes to reduce the perception of fatigue while exercising.
L-Theanine
L-theanine calms without sedation. And many people use it to enhance focus and reduce anxiety. You can read this article for an in depth look at L-Theanine. Found naturally in tea leaves, L-Theanine promotes relaxation without drowsiness. Many people swear by L-theanine in their nightly routine to help them wind down before bed and improve their sleep.
L-Leucine, L-Isoleucine, and L-Valine
together make up what are called the Branched-Chain Amino Acids, or BCAAs. They are widely studied for their critical roles in muscle protein synthesis, energy production, and recovery, making them essential for athletes and those undergoing physical stress. While these BCAAs can be taken separately from one another, more often than not, they are combined in supplement form.
L-Cysteine
is key for antioxidant production as well as immune support. However, when it comes to supplementation, most people will take n-acetylcysteine or NAC, which converts to l-cysteine in the body. NAC is more stable and more effective than free l-cysteine (3). You can learn more about the many benefits of NAC here.
Taurine
is one of the most abundant amino acids in the body. It is known for supporting heart health. But it also plays a role in encouraging a healthy nervous system.
GABA
is a favorite for its ability to reduce excitability in the brain (4). Ed loves taking it to help reduce what he calls “cognitive popcorn” which often keeps him up at night. It’s part of his nightly routine.
Click here to shop amino acids.
How can you tell if your amino acid supplements are high quality?
When it comes to supplementing with amino acids, quality matters. To determine if an amino acid supplement is of good quality, consider the following factors:
Third-Party Testing
Look for products that have been independently tested for purity and potency by organizations like NSF, USP, or ConsumerLab.
Ingredient Transparency
High-quality supplements list all ingredients clearly, including any fillers or additives.
Sourcing and Manufacturing
Check if the product is manufactured in GMP (Good Manufacturing Practice) certified facilities and if the amino acids are sourced from reputable suppliers.
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Brand Reputation
Choose brands with a strong track record of quality and transparency. If you’re unsure, a great place to start with is with your local health food store and ask their staff.
Bioavailability
Ensure the form of the amino acid is highly absorbable, such as L-form for free-form amino acids.
One brand that we can’t recommend highly enough is Natural Factors. They are a trusted brand known for its commitment to quality, purity, and efficacy. Their amino acid supplements are carefully sourced and rigorously tested to ensure that you’re getting exactly what you need, without any unwanted additives or fillers. We’ve personally visited their facilities in British Columbia, Canada, including their amazing farms, and experienced firsthand how rigorously they test everything to ensure the highest quality and effectiveness of their products.
At Nutrition World, we proudly carry a wide range of Natural Factors products, confident in their ability to deliver the highest quality supplements to our customers.
Why You Should Consider Adding the Top Ten Amino Acid Supplements to Your Routine
Amino acids are key to a healthy lifestyle. No matter your health goals, there’s an amino acid that can help you on your path to achieving them. Including these nutrients in your daily routine helps your body perform at its best, whether you’re an athlete, a busy professional, or someone focused on overall well-being.
Disclaimer: This blog includes sponsored products.
