Key Takeaways:
Essential amino acids refer to the nine amino acids that our body can’t make on its own. Numerous foods, including animal- and plant-based sources, contain all of the essential amino acids. Essential amino acid supplements may be beneficial for athletes or those recovering from injury, but it’s best to consult with your doctor for more information.
From energy boosters to sleeping aids, we can all agree the supplement aisle is stacked. If you do a search for something you’re after, such as reduced muscle pain or hair growth, chances are a few dietary supplements will pop up. Protein has become the most popular macronutrient on the block, and doing a deep dive into sources of protein may lead you to another type of supplement: essential amino acids.
Below, we tackle everything you might be curious to know about essential amino acids: what they are, their potential health benefits, who may benefit versus who should avoid one, plus other tips for meeting your protein needs.
What Are Essential Amino Acids?
Proteins are made up of 20 amino acids, often referred to as the building blocks of protein. These amino acids fall into three categories: essential, nonessential and conditional (or semi-essential).
Kayla Farrell, RDN, a senior account executive at Fresh Communications, explains, “The body can produce nonessential amino acids on its own, but the nine essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine) must come from the diet.”
While some people may associate amino acids only with muscle gains, Sapna Peruvemba, M.S., RDN, a registered dietitian and founder of Health by Sapna, explains their role extends far beyond that. She says, “Essential amino acids contribute to a wide range of physiological processes, including neurotransmitter production for brain health, hormone synthesis for hormonal balance, and metabolic regulation.” She explains that essential amino acids are critical for nearly every function in the body, from maintaining immune health to supporting enzyme activity.
Food Sources of Essential Amino Acids
Essential amino acids are found in complete protein food sources, which include both animal- and plant-based foods. Here are some top food sources:
Beef, turkey and chickenSeafood and fishDairy products like milk, yogurt and cheeseSoy products like tofu, edamame and tempehEggsGrains like quinoa, buckwheat and amaranthNuts and seeds, such as pistachios and hemp seeds
Potential Benefits of Essential Amino Acids
Essential amino acids are involved in countless processes within the body, and a wide range of people can benefit from taking them. Below we identify a few research-backed health benefits.
Promote Muscle Growth
Lifting weights is essential to build muscle, and so is fueling your body with enough calories and high-quality protein. After you eat protein, it’s broken down into amino acids, which are then shuttled to begin building and repairing new muscle. One essential amino acid, leucine, is known to help “switch on” muscle protein synthesis, the process by which your body builds new muscle tissue. Leucine is found in protein-rich foods and is critical for activating this growth process. Research shows that free-form essential amino acids may stimulate muscle growth more effectively and rapidly than whole proteins. This is thanks to their high concentration of essential amino acids and faster absorption rate, which allows them to jump-start muscle protein synthesis.
Anyone looking to grow muscle mass may benefit from supplementing with essential amino acids, especially active individuals, like athletes, who have higher calorie and protein needs than others.
Help Maintain Muscle Mass
As we age, our muscle mass naturally decreases; however, consuming enough protein and adhering to regular resistance training can help minimize losses. Peruvemba states older adults in particular may benefit from supplementing with essential amino acids to support the preservation of muscle mass.
Additionally, individuals on calorie-restricted diets may also benefit from supplementing with essential amino acids. Research indicates that during calorie deficiency, the body’s demand for essential amino acids increases to support preserving muscle mass.
Aid in Recovery
If you’ve ever undergone surgery, experienced an injury or recovered from an illness, you might have heard how important your intake of protein is. “Protein is a key nutrient in wound healing to rebuild body tissues and muscles, as well as keeping the immune system strong,” explains Farrell. She adds that essential amino acid supplements can be especially helpful to take post-surgery or when healing wounds. In fact, one study found that patients who supplemented with essential amino acids post-surgery experienced significantly lower mortality rates and few overall complications.
Boost Mood and Emotional Well-Being
Believe it or not, our mood can be influenced by our amino acids status. “Research suggests that increasing tryptophan intake can enhance serotonin production, which is linked to improved mood and a potential reduction in symptoms of depression and anxiety,” says Peruvemba.
A group of studies found that supplementing with tryptophan, an essential amino acid, led to significantly improved mood, reduced anxious feelings and increased happy feelings compared to the control groups. However, there are several individual factors that influence our mood and mental health, so talk to your health care team for more individualized advice.
Potential Risks of Essential Amino Acids
Like other dietary supplements on the market, essential amino acids supplements are not regulated by the Food and Drug Administration in the same way as food. This means that a manufacturer could bottle up a product and slap a label on it without anyone checking on its accuracy or safety. That’s why it’s essential to only purchase supplements from reputable companies that undergo third-party testing to ensure safety, quality and accurate labeling. (For more information, check out 7 Things You Should Look For When Buying a Supplement).
Secondly, supplements can get pricey, and you may find it more cost-effective (and more delicious) to get your essential amino acids from food. Our experts both agree that if you are eating a well-balanced diet including a variety of high-quality sources of protein, you may not need to take an essential amino acid supplement. Thirdly, there’s also a risk of consuming too much. Farrell explains that taking too much of an amino acid supplement can lead to side effects like upset stomach, nausea, bloating, abdominal pain, joint inflammation, diarrhea, abnormal drops in blood pressure and changes in appetite.
Who Should Avoid Essential Amino Acid Supplements?
Children and pregnant or nursing women should avoid taking essential amino acid supplements, says Farrell. She also notes that anyone with preexisting medical conditions, like diabetes and liver disease, should also steer clear of supplements, as more research is needed on its safety. Older adults should be cautious about adding supplements to their routine, and clarify their safety and potential interactions with other medications. Your best bet? Talk with your health care team to determine whether you actually need or could benefit from an essential amino acid supplement.
Other Tips for Meeting Your Protein Needs
Upgrade your grains: Swap white rice for quinoa or buckwheat, both of which contain all nine essential amino acids. These nutrient-dense grains are perfect for building grain bowls like our Charred Shrimp, Pesto & Quinoa Bowls or even breakfast faves like our Buckwheat Pancakes.
Sprinkle on the seeds: Add hemp seeds to your salad, yogurt or breakfast bowl for a slightly nutty crunch, dose of dietary fiber and all the essential amino acids. You can even pair them with fruit at snack time; try our Peanut Butter & Hemp Banana recipe.
Space out your protein intake: Many people consume the bulk of their protein at dinner, but research consistently shows it’s best to spread it out throughout the day. This ensures you are also getting enough amino acids and supporting muscle and overall health.
Make simple swaps: Instead of using water or juice in your smoothie, oatmeal or cereal bowl, use milk, cottage cheese or Greek yogurt to boost protein and get all the essential amino acids. You can even add Greek yogurt or cottage cheese to your next fruit salad.
Top-Rated High-Protein Recipes
The Bottom Line
Essential amino acids supplements contain all nine essential amino acids that our bodies can’t make on their own and must be obtained from food. These amino acids are naturally found in both animal- and plant–based foods, including dairy, meat, seafood, grains, nuts and seeds.
Supplementing with essential amino acids may help support muscle growth, maintain muscle mass, aid in recovery from surgery, illness or injury, and may even play a role in improving mood. As always, consult with your health care provider before starting any new supplement, as it could interact with medications or other supplements you’re already taking.
Frequently Asked Questions
Are essential amino acid supplements necessary?
Essential amino acid supplements are typically not necessary if you’re getting enough protein from your diet. However, they may be helpful during times of stress such as post-surgery, injury or illness, when the body needs additional nutrients to help support healing and preserve lean muscle mass. They may also benefit athletes or active individuals looking to build more muscle mass.
Are there any risks of taking amino acid supplements?
Yes, there are risks of taking amino acids supplements. Dietary supplements aren’t regulated by the FDA; therefore, it’s important to choose ones that undergo third-party testing. Taking too much of a supplement may also lead to side effects or interaction with medications or other supplements you are taking. Check with your health care provider before starting any new supplement.
Who should avoid amino acid supplements?
Children, pregnant or lactating women, and individuals with health conditions such as liver disease or diabetes should avoid taking essential amino acid supplements, unless directed by their physician. More research is needed to determine if it’s safe or not to supplement in these groups.