What is an amino acid supplement?
![Amino acid supplementation may benefit you if your body is lacking in one or more of the essential amino acids.](https://images.medicinenet.com/images/article/main_image/what-are-the-benefits-and-risks-of-taking-amino-acid-supplements.jpg?output-quality=75)
Amino acids are sometimes referred to as the building blocks of life or the building blocks of protein. They 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:
- Essential amino acids
- Conditional amino acids
- Nonessential amino acids
Nonessential and conditional amino acids are made by the body, regardless of nutrition intake, whereas essential amino acids come from the food that we eat. A diet rich in protein is considered an important part of the body receiving enough essential amino acids.
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.
Branch chain amino acids are a group of essential amino acids commonly found in over-the-counter supplements. Branch chain refers to three essential amino acids: leucine, isoleucine, and valine.
Essential amino acids are typically received through proper diet and nutrition. Sometimes amino acid supplementation is recommended.
A diet that contains sufficient protein from meat, fish, dairy products, and eggs is typically all that is needed. Additional amino acids may be recommended when receiving treatment for diseases such as cancer or while under excessive stress.
Amino acids are useful 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
Benefits of amino acid supplements
Like any medication or supplement, there are risks and benefits. Speak with your healthcare provider to see if supplementation with an essential amino acid blend would improve your overall health.
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 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.
Blood glucose levels
Amino acids have been shown to be beneficial to 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
Young women who take amino acid supplements may improve their overall skin condition and its moisture level. They can also improve their muscle mass.
![](https://images.medicinenet.com//images/slideshow/amazing_vitamin_d_s1_wonder_vitamin.jpg)
SLIDESHOW
Vitamin D Deficiency: How Much Vitamin D Is Enough? See SlideshowWhat foods have amino acids?
Amino acids are building blocks of protein. The amino acids come together to form proteins. There are 20 types of amino acids overall belonging into three different categories:
- Essential
- Nonessential
- Conditional
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:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Foods that have a high content of amino acid 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%). Legumes and beans include:
- Peas
- Chickpeas
- Lentils
- Soybeans
- Peanuts
- Cooked kidney beans
- Black beans
- Garbanzo beans
- Edamame
- Most fishes 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 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. Tryptophan is necessary for:
- 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.
Conclusion
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.
Three of the most commonly mentioned risks of long-term amino acid supplementation are nausea, headache, and 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 the worst 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.
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."
Top Benefits and Risks of Taking Amino Acid Supplement Related Articles
10 Foods High in Essential Amino Acids
What are essential amino acids? Learn the best foods for essential amino acids.alfalfa
Alfalfa herbal supplements are taken for several conditions including diabetes, high cholesterol, indigestion, and asthma, but there is little scientific evidence to support these uses. Common side effects of alfalfa include increased volume and frequency of bowel movements, loose stools and diarrhea, abdominal discomfort, intestinal gas, light sensitivity, and pancytopenia (a blood disorder). Do not use alfalfa supplements if pregnant or breastfeeding.amino acids-injection, Aminosyn, Freamine, Travasol
chromium
Chromium (trivalent chromium, chromium 3) is an essential trace metal required by the body and may be taken as a dietary supplement by people with chromium deficiency. Common side effects of chromium include headache, irritability, sleep disturbances, insomnia, mood changes, movement (motor) dysfunction, perceptual dysfunction, cognitive dysfunction, destruction of red cells (hemolysis), low red cell count (anemia), and low platelet count (thrombocytopenia). Consult with your doctor if you are anemic, pregnant, or breastfeeding.Dandelion (Taraxacum officinal)
Dandelion (Taraxacum officinale, Blowball, Lion's Teeth) is used as an herbal supplement used for many conditions, including pain management, reducing swelling, and increasing urine production. Side effects of Taraxacum officinale include abdominal discomfort, diarrhea, heartburn, increased heart rate, bruising and bleeding, excessive urination, and increased potassium levels (hyperkalemia). Do not administer Taraxacum officinal to children. Avoid use if breastfeeding. Consult your doctor if pregnant or taking any other drugs or supplements.dong quai (Angelica sinensis, Chinese Angelica)
Dong quai (Angelica sinensis, Chinese Angelica, Tang Kuei, Tan Kue Bai Zhi, Tanggwi, Toki, Angelica China, female Ginseng) is an herbal supplement purported to treat premature ejaculations, premenstrual syndrome, symptoms of menopause, menstrual cramps, anemia, constipation, skin discoloration, joint aches and pains, ulcers, and high blood pressure. Side effects, drug interactions, and pregnancy safety information should be reviewed prior to taking this supplement.ferrous sulfate
Ferrous sulfate is a synthetic iron supplement used to treat iron deficiency and iron deficiency anemia. Common side effects of ferrous sulfate include dark stools, abdominal pain or discomfort, heartburn, nausea, vomiting, constipation, flatulence, diarrhea, gastrointestinal irritation, contact irritation, urine discoloration, and superficial tooth discoloration (oral solutions). Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Do not exceed the recommended dose of ferrous sulfate.Ginkgo Biloba
Ginkgo biloba is a leaf extract used as a dietary supplement with recommended uses such as altitude sickness prevention, reduction of cardiovascular disease risk, cerebral vascular insufficiency, cognitive disorders, dementia, dizziness and vertigo, intermittent claudication, macular degeneration, glaucoma, memory loss, premenstrual syndrome (PMS), sexual dysfunction, and vasodilation. Common side effects of Ginkgo biloba include gastrointestinal upset, nausea, vomiting, constipation, diarrhea, headache, weakness, dizziness, vertigo (rare), restlessness, seizures, palpitations, and others.panax ginseng
Panax ginseng is an herbal adaptogen, a substance that is believed to help people adapt to and manage stress, anxiety, and fatigue, and is believed to enhance overall health, stamina and cognitive function. Common side effects of panax ginseng include headache, fever (pyrexia), high or low blood pressure (hypertension/hypotension), palpitations, rapid heart rate (tachycardia), breast pain (mastalgia), vaginal bleeding, absence of menstruation (amenorrhea), vomiting, diarrhea, reduced appetite, nervousness, insomnia, mania, euphoria, and swelling (edema). Do not take panax ginseng if you are pregnant.pantothenic acid
Pantothenic acid is vitamin B5, an essential nutrient, which is taken as a supplement to compensate for deficiency. Common side effects of pantothenic acid include headache, weakness/lack of energy (asthenia), muscle pain (myalgia), joint pain (arthralgia), dizziness, flulike illness, sore throat, abdominal pain, nausea, constipation, inflammation of the pancreas (pancreatitis), onset of diabetes mellitus, and others. Consult your doctor if pregnant or breastfeeding.Should I Take BCAA (Branched-Chain Amino Acids) Everyday?
BCAAs are essential amino acids and should be in your food daily. Without essential amino acids, your body can't keep cellular systems running well.Vitamins and Calcium Supplements
Vitamins are organic substances that are essential for the proper growth and functioning of the body. Calcium is a mineral essential for healthy bones and is also important for muscle contraction, heart action, and normal blood clotting. Check out the center below for more medical references on vitamins and calcium supplements, including multimedia (slideshows, images, and quizzes), related disease conditions, treatment and diagnosis, medications, and prevention or wellness.What Are the 21 Amino Acids?
Amino acids are the basic building blocks of proteins and help our bodies to grow, repair body tissue, maintain immunity and produce hormones that maintain body functions. Out of the 21 amino acids, only 9 are categorized as essential.What Are the Nine Essential Amino Acids
What are amino acids? Learn which amino acids are essential to the human body and how you can make sure you’re getting enough.What Do Amino Acids Do?
Amino acids are the building blocks of proteins and play an important role in body functions. They are needed for vital processes like the cell building and synthesis of hormones and neurotransmitters (brain chemicals). They may also be taken as supplements.