Amino acid supplements: Learn more about potential benefits and side effects

Most people have heard of amino acids, but only some can actually define the term. So, here’s a quick guide to help shoppers better understand what these words really mean. Find out what amino acids may do, the potential benefits they may provide and side effects that can occur.

In this article:

What are amino acids?

Amino acids are tiny molecules that bind together to form proteins. The body uses those proteins for things like digestion, growth, and tissue repair. It relies on 20 amino acids to function properly, but people can only create 11 naturally on their own. The remaining 9 come from food.

Complete proteins like meat, eggs and dairy are popular sources of essential amino acids. Incomplete proteins like nuts and beans can contain some essential amino acids but not all of them. By consuming a healthy, balanced diet, people usually get all the essential amino acids they need.

It is important to note that the U.S. Food and Drug Administration (FDA) has not approved amino acid supplements. People should speak to their health care provider before starting or stopping any supplements.

Nonessential and conditionally essential amino acids

The body produces 11 amino acids. They’re called nonessential amino acids and include:

• Alanine
• Arginine
• Asparagine
• Aspartic acid
• Cysteine
• Glutamic acid
• Glutamine
• Glycine
• Proline
• Serine
• Tyrosine

Here’s the catch: Some items on that list actually become essential under specific circumstances such as illness and stress. That’s why they are sometimes called conditionally essential amino acids (CEAA).

What is the recommended daily intake requirement for essential amino acids in adults?

It has been recommended that daily intakes of essential amino acids for adults per 2.2 pounds of body weight are:

• Histidine: 14 milligrams
• Isoleucine: 19 milligrams
• Leucine: 42 milligrams
• Lysine: 38 milligrams
• Methionine combined with the nonessential amino acid cysteine: 19 milligrams
• Phenylalanine combined with the nonessential amino acid tyrosine: 33 milligrams
• Threonine: 20 milligrams
• Tryptophan: 5 milligrams
• Valine: 24 milligrams

Potential benefits of amino acid supplements 

Amino acids are essential for helping the body grow and repair. All essential amino acids can be obtained through a balanced diet. But there is some data that amino acid supplements might benefit athletes and people recovering from certain surgeries.

Wound healing and recovery

Amino acid supplements might help people recover from injuries, too. In 2022, a randomized control trial of 400 patients who underwent surgical internal fixation of a fracture after sustaining trauma took place. Patients who received CEAA supplementation had fewer post-operative complications than those who did not. Further research is needed to determine the impact of amino acid supplementation on fracture healing. As always, be sure to talk to a health care provider before taking any supplements.

Possible side effects of amino acid supplements

Side effects are always a possibility. While not everyone reacts poorly to supplements, some do. Many supplements contain active ingredients that could have negative effects on the body. More research is needed to know what benefits amino acid supplements may provide, if any. It's important to speak to a health care provider about possible risks before taking any new supplements.

Who should not take amino acid supplements?

Following a healthy diet is important at every life stage. It is important to focus on nutrient-dense foods. Children and nursing parents should avoid supplementation.

Key takeaways

Amino acids are the building blocks of proteins. That means they help the body function normally. They can be found in protein-rich foods like meat, eggs and dairy. While it is best to get amino acids from a healthy diet, they can also be found in supplements. Before taking supplements, it's recommended to talk to a health care provider to discuss the potential benefits, risks and side effects.

FOR VITAMINS AND SUPPLEMENTS: Consult your health care provider before taking any vitamins or supplements. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.