So, what is the distinction between amino acids vs. protein dietary supplements? We’ve spoken with two registered dietitians that can assist you perceive what amino acid dietary supplements are, their touted advantages, in the event that they may be best for you, and if they need to substitute your go-to protein powder.
What are amino acid dietary supplements?
Amino acids are the constructing blocks of protein within the physique. There are 20 amino acids in complete and these are typically damaged down into non-essential and important amino acids. Non-essential amino acids could be created within the physique whereas important amino acids can’t, and thus, should be consumed.
The 11 non-essential amino acids embody:
- Alanine
- Arginine
- Asparagine
- Aspartic acid
- Cysteine
- Glutamic acid
- Glutamine
- Glycine
- Proline
- Serine
- Tyrosine
The 9 important amino acids are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
“Amino acid dietary supplements can both be particular person amino acids, particular mixtures, corresponding to branched-chain amino acids (BCAAs), which embody leucine, isoleucine, and valine, or a mix of a number of varieties just like the important amino acids,” says Sam Schleiger, RDN, practical dietitian, ladies’s well being specialist, and proprietor of Merely Nourished Useful Vitamin. Due to this, there are a number of amino acid complement varieties out there for buy, every with a unique meant function.
When to make use of amino acids vs. protein powders
One of many main variations between amino acids vs. protein powders is how they’re digested and metabolized. “Amino acid dietary supplements are often free-form, which means they do not must be damaged down by digestion earlier than absorption, to allow them to enter the bloodstream rapidly,” says Schleiger. Protein powders typically include complete protein, i.e. lengthy chains of amino acids that must be digested and damaged down into particular person amino acids earlier than absorption. That is an space the place amino acid dietary supplements can have a leg up, relying on the meant well being advantages.
“Amino acids are additionally totally different from protein powders in that they are often extra personalized and focused to particularly assist desired well being outcomes (extra on this beneath),” says Lena Bakovic, RDN, registered dietitian at High Vitamin Teaching. Sure amino acid dietary supplements could also be aimed toward bettering particular physiological features, like intestine well being, for instance. “Protein powders, then again, are sometimes used so as to add complete protein to 1’s eating regimen, present extra energy if weight administration is a objective, or help athletic efficiency,” Bakovic provides.
Nonetheless, there are cases the place the 2 complement varieties are meant for comparable objectives. For instance, some amino acid dietary supplements (like BCAAs) are aimed toward supporting muscle progress, restoration, and total well being, similar to many protein powders.
Advantages of amino acid dietary supplements
Provided that there are 20 totally different amino acids, it might not be shocking to find that there are a number of well being advantages related to totally different amino acid-based dietary supplements. Listed below are some areas of well being these up-and-coming merchandise can profit essentially the most (relying on formulation):
1. Immune perform
In relation to supporting the immune system, a number of amino acids can play a constructive function. “Methionine and cysteine are sulfur-containing amino acids are concerned within the manufacturing of glutathione, a strong antioxidant that helps shield cells from oxidative stress and reduces irritation,” says Schleiger, “taurine has anti-inflammatory properties1 and helps the antioxidant protection system, defending tissues from injury,” she provides. Glutamine can help immune cells2 whereas arginine enhances nitric oxide manufacturing3, which promotes immune perform via optimized blood circulation.
2. Intestine well being
“Glutamine can be an amino acid which works to assist strengthen, heal, and keep the intestine,” says Bakovic. That is achieved via the amino acid’s potential to assist keep intestinal lining integrity and suppress pro-inflammatory signaling pathways4 within the intestine. “Glycine performs a job within the synthesis of bile acids5, that are important for fats digestion and total digestive well being,” Schleigher provides.
3. Coronary heart well being
Arginine’s potential to positively affect blood circulation via nitric oxide manufacturing, not solely aids within the immune response, however it may additionally assist to decrease blood stress, a standard threat issue for hypertension and sure coronary heart illnesses. “Citrulline works equally to arginine by growing nitric oxide ranges6 and bettering blood circulation, which helps coronary heart well being,” Schleigher additionally shares.
4. Bodily efficiency and muscle upkeep
“BCAAs are sometimes utilized in sports activities diet, attributable to their vital function in protein synthesis and athletic efficiency,” says Bakovic. This amino acid mix has additionally been linked to decreased muscle soreness7 and improved muscle restoration. Schleiger explains that glutamine8 can, too, help muscle restoration via stopping muscle breakdown throughout intense coaching9 or stress whereas additionally replenishing muscle glycogen shops. In the meantime, “remoted leucine is an important amino acid that performs a key function in muscle protein synthesis10, which might profit the getting old inhabitants,” Schleigher provides.
BCAA dietary supplements or merchandise that includes glutamine or leucine are sometimes the amino acids dietary supplements persons are most definitely to swap protein powder out for, in the event that they use protein powder for efficiency and muscle well being.
5. Pores and skin, hair, and nail well being
Collagen peptides are a buzzworthy amino acid-based complement that’s ceaselessly turned to for pores and skin, hair, and nail help11 (in addition to joint well being12). Nonetheless, Schleiger explains that cysteine can be concerned within the manufacturing of keratin13, a protein that makes up hair, pores and skin, and nails.
6. Psychological well being and sleep
“Phenylalanine and tyrosine assist in dopamine manufacturing, doubtlessly leading to constructive results on despair and temper,” says Bakovic. Whereas tryptophan is a precursor to serotonin14 which might help enhance temper, improve sleep high quality, and scale back signs of despair. “Tyrosine may assist enhance psychological efficiency, particularly in disturbing conditions or throughout extended intervals of cognitive effort whereas glycine acts as an inhibitory neurotransmitter within the central nervous system, selling rest and lowering signs of tension,” Schleiger provides.
7. Power manufacturing
Lastly, BCAAs, glutamine, and alanine can assist in vitality manufacturing all through the physique. “BCAAs can be utilized instantly by muscular tissues for vitality throughout extended train and are metabolized in muscle tissue, offering an instantaneous vitality supply, significantly when glycogen shops are low,” says Schleiger. In the meantime, glutamine can help gluconeogenesis15 which releases glucose into the bloodstream, sustaining vitality ranges. Alanine could be taken up by the liver the place it may then regenerate glucose16, contributing to our vitality provide as properly.
Taking amino acid dietary supplements
Given the multitude of advantages amino acids can supply, a number of various kinds of individuals with various objectives may very well be keen on a particular amino acid complement or mix for his or her wants. These may very well be athletes, getting old people seeking to keep muscle mass, or those that need to help their digestive, immune, coronary heart, psychological, or pores and skin well being.
Amino acid dietary supplements could be taken per product directions, nevertheless, while you take them could be vital relying in your objectives. For instance, for those who’re taking an amino acid complement to spice up vitality for train, you need to take it earlier than your exercise. Whereas for those who’re searching for muscle restoration help after your exercise, you’d take the complement after you’ve completed. In case you take tryptophan for sleep, ideally you’d take it earlier than bedtime, whereas an important amino acid mix or one aimed toward bettering intestine or immune well being can often be taken within the morning together with your different dietary supplements.
Nonetheless, your physique naturally produces a lot of the amino acids that you simply want and ideally you’re consuming 9 necessities via complete meals. In case you take particular amino acid dietary supplements above and past this, particularly in excessive doses, it may doubtlessly end in adverse unwanted effects for the immune system and different physique techniques in line with a 2022 examine17 printed in Physiological Analysis.
It is also price noting that whereas there’s loads of proof pointing to the precise physiologic processes of sure amino acids within the physique, you’ll be hard-pressed to seek out any large-scale, peer reviewed analysis on the efficacy of particular amino acid-based dietary supplements. Some manufacturers do conduct unbiased research of their merchandise, however this doesn’t maintain the identical stage of scientific significance.
To keep away from taking a complement you don’t want or an unintentional extreme dose, communicate together with your healthcare supplier previous to beginning a brand new routine. If that routine is okayed by your physician, select a product that’s verified by a 3rd occasion just like the U.S. Pharmacopeia or Nationwide Science Basis because the Meals and Drug Administration doesn’t regulate dietary dietary supplements for purity, security, or effectiveness.
The underside line on amino acids vs. protein powder
Amino acids boast a powerful array of well being advantages all through the physique. Many of those advantages can translate to high-quality amino acid dietary supplements when taken appropriately. And whereas a few of these perks can function a logical substitute for protein powder, the 2 merchandise are typically not interchangeable. That is very true on condition that there are a number of amino acid dietary supplements of various formulations out there. In case you suppose chances are you’ll profit from taking an amino acid complement, it’s essential to first seek the advice of your healthcare supplier or a registered dietitian, after which select a product from a good, third-party verified model.
