Health benefits of taking essential amino acid supplements

While essential amino acids can be found in a wide array of foods, taking concentrated doses in supplemental form has been linked to several health benefits.

May help with mood

Tryptophan is necessary for the production of serotonin, a chemical that acts as a neurotransmitter in your body.

Serotonin is an essential regulator of mood, sleep, and behaviors.

While low serotonin levels have been linked to depressed mood and sleep disturbances, several studies have shown that taking tryptophan supplements may help reduce symptoms of depression and boost mood (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).

A review that included 11 high quality studies found that taking 0.14–3 grams of tryptophan per day could help decrease anxiety and increase positive mood in healthy people (18Trusted Source).

May improve exercise performance and recovery

Many people take valine, leucine, and isoleucine, the three essential BCAAs, to alleviate fatigue, improve athletic performance, and stimulate muscle recovery after exercise.

In a small 2017 study, resistance-trained athletes took BCAAs at a dose of 0.039 grams per pound (0.087 grams per kg) of body weight, with a 2:1:1 ratio of leucine, isoleucine, and valine.

Those who took the BCAAs showed improved performance and muscle recovery and decreased muscle soreness compared with those who took a placebo (20Trusted Source).

A review of eight studies found that taking BCAAs was superior to rest for promoting muscle recovery and reducing soreness after exhaustive exercise (21Trusted Source).

What’s more, another review that included nine studies found that taking BCAAs helped reduce muscle damage and soreness after resistance exercise in active men (22Trusted Source).

Taking BCAAs has also been shown to reduce the rating of perceived exertion — how intensely a person feels they are working during exercise — in people performing high intensity exercise (23Trusted Source).

May be helpful for wound healing and surgery

Taking amino acid supplements may be helpful for people who are healing after surgery (24Trusted Source, 25Trusted Source).

A study in 243 people with pelvis or long bone fractures found that those who took conditionally essential amino acids for 2 weeks after surgery had lower rates of death and medical complications than those who received standard nutrition (25Trusted Source).

A review of 20 studies looking at the effects of taking BCAAs in people with cancer undergoing surgery found that those who took BCAAs around the time of surgery had reduced postoperative complications from infections and fluid accumulation in the abdomen (26Trusted Source).

What’s more, according to results from one study, taking essential amino acid supplements may help reduce loss of muscle volume in older adults recovering from knee replacement surgery (27Trusted Source).

SUMMARYTaking certain essential amino acids in supplement form may help improve mood, support exercise performance and recovery, and help improve health outcomes after surgery.

How to supplement with essential amino acids

Most people get enough essential amino acids through their diet.

However, there are some benefits to taking essential amino acid supplements. For example, athletes often take them to enhance exercise performance and recovery.

One review that included 10 high quality studies found that doses of BCAAs of up to 115.6 mg per pound (255 mg per kg) per day could help reduce delayed onset muscle soreness in trained individuals after exercise (32Trusted Source).

Additionally, people may choose to take individual amino acids, rather than blends, to support certain aspects of health, such as mood.

A review that included 11 high quality studies found that taking 0.14–3 grams of tryptophan per day could help improve mood in healthy people (18Trusted Source).

As you can see, dosing varies depending on the type of amino acid you’re taking and what your goal is.

Amino acid supplements are considered safe for most people. However, they’re usually not necessary if you’re getting enough protein in your diet.

Nonetheless, amino acid supplements may offer certain benefits for specific groups of people.

If you’re interested in taking essential amino acid supplements, speak with a healthcare professional who’s knowledgeable about dietary supplements, such as your doctor or a registered dietitian.

They can recommend specific dosing and tell you how best to take your supplement, depending on your health goals. Additionally, they can help you choose a supplement from a reputable brand that offers products tested by third-party organizations.

By Jillian Kubala, MS, RD — Medically reviewed by Amy Richter, RD, Nutrition — Updated on February 3, 2022