So what is the distinction between amino acid and protein dietary supplements? What are amino acid dietary supplements, their touted advantages, whether or not they’re best for you, and methods to take amino acid dietary supplements as a substitute of your go-to protein powder. To grasp whether or not it is best to, we spoke to 2 registered dietitians.
What’s an amino acid complement?
Amino acids are the constructing blocks of proteins within the physique. There are 20 forms of amino acids in complete, that are usually categorized into non-essential amino acids and important amino acids. Non-essential amino acids will be produced by the physique, however important amino acids can’t be produced and should be ingested.
The 11 non-essential amino acids embody:
- alanine
- arginine
- asparagine
- aspartic acid
- cysteine
- glutamic acid
- glutamine
- glycine
- proline
- celine
- Tyrosine
The 9 important amino acids are:
- histidine
- isoleucine
- Leucine
- lysine
- methionine
- Phenylalanine
- threonine
- tryptophan
- Valine
“Amino acid dietary supplements embody both particular person amino acids, particular combos similar to branched chain amino acids (BCAAs) similar to leucine, isoleucine, and valine, or blends of a number of sorts similar to important amino acids,” Sam Schleiger he says. , RDN, practical nutritionist, ladies’s well being skilled, and proprietor of Merely Nourished Practical Diet. Because of this, there are a number of forms of amino acid dietary supplements accessible for buy, every with a unique function.
When to make use of amino acids and protein powder
One of many main variations between amino acids and protein powders is how amino acids are digested and metabolized. “Amino acid dietary supplements are usually free-form, that means they do not need to be damaged down by digestion earlier than absorption, to allow them to rapidly enter the bloodstream,” Schleiger says. Protein powders usually include entire proteins, lengthy chains of amino acids that should 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 bonus, relying on the meant well being profit.
“Amino acids are additionally totally different from protein powders in that they are often extra custom-made and focused to particularly help desired well being outcomes (extra on that beneath),” says RDN, Registered Dietitian at Prime Diet Teaching. says Lena Bakovic. Sure amino acid dietary supplements could also be aimed toward enhancing particular physiological capabilities, similar to intestinal well being. “Protein powders, however, are sometimes used so as to add complete protein to meals, add energy when weight administration is the objective, and help athletic efficiency,” Bakovich added.
Nevertheless, the 2 forms of dietary supplements might serve related functions. For instance, some amino acid dietary supplements (similar to BCAAs) are meant to help muscle progress, restoration, and total well being, as are many protein powders.
Advantages of amino acid dietary supplements
Contemplating there are 20 totally different amino acids, it will not be shocking to find that there are totally different well being advantages related to totally different amino acid-based dietary supplements. Listed here are a number of the well being areas the place these up-and-coming merchandise can have probably the most influence (relying on formulation).
1. Immune perform
With regards to immune system help, a number of amino acids can play an lively position. “Methionine and cysteine are sulfur-containing amino acids which might be concerned within the manufacturing of glutathione, a robust antioxidant that protects cells from oxidative stress and reduces irritation,” Schleiger says.Taurine has anti-inflammatory properties1 It helps the antioxidant protection system and protects tissues from harm,” she added. Glutamine helps immune cells2 in the meantime Arginine promotes the manufacturing of nitric oxide3Promotes immune perform by way of optimized blood circulate.
2. Intestine well being
“Glutamine can also be an amino acid that helps strengthen, heal, and preserve the intestine,” Bakovic says. That is achieved by way of the flexibility of amino acids to assist preserve the integrity of the intestinal lining. Suppress pro-inflammatory signaling pathways4 Within the intestines. “Glycine performs the next position. Bile acid synthesis5These are important for fats digestion and total digestive well being,” Schleiger added.
3. Coronary heart Well being
Arginine’s capacity to positively influence blood circulate by way of the manufacturing of nitric oxide not solely aids within the immune response, but additionally helps decrease blood stress, which is a standard threat issue for hypertension and sure coronary heart ailments. “Citrulline acts equally to arginine. Elevated nitric oxide ranges6 It improves blood circulate and helps coronary heart well being,” says Schleiger.
4. Bodily efficiency and muscle upkeep
“BCAAs are generally utilized in sports activities vitamin as a result of they play an essential position in protein synthesis and athletic efficiency,” Bakovic says. This amino acid mix Helps cut back muscle ache7 and muscle restoration improved. Schleiger explains: glutamine8 Also can help muscle restoration Prevents muscle breakdown throughout intense coaching9 or replenish muscle glycogen shops whereas lowering stress. However, “remoted leucine is a vital amino acid that performs an essential position. muscle protein synthesis10It may benefit an getting older inhabitants,” Schleiger added.
The amino acid dietary supplements that individuals who use protein powders for efficiency or muscle well being are probably to make use of instead of protein powders are BCAA dietary supplements and merchandise that function glutamine and leucine.
5. Wholesome pores and skin, hair and nails
Collagen peptide is a well-liked amino acid-based complement. pores and skin, hair and nail help11 (Equally joint well being12). However Schleiger explains that cysteine can also be concerned. keratin manufacturing13the proteins that make up hair, pores and skin, and nails.
6. Psychological well being and sleep
“Phenylalanine and tyrosine assist produce dopamine, which can have a optimistic impact on despair and temper,” Bakovic says. however Tryptophan is a precursor to serotonin14 It might probably assist enhance your temper, enhance sleep high quality, and cut back signs of despair. “Tyrosine additionally helps enhance psychological efficiency, particularly throughout traumatic conditions or extended cognitive effort. Glycine, however, acts as an inhibitory neurotransmitter within the central nervous system, selling rest and selling anxiousness. ,” Schleiger added.
7. Vitality manufacturing
Lastly, BCAAs, glutamine, and alanine help in vitality manufacturing all through the physique. “BCAAs are used immediately by muscular tissues for vitality throughout extended train and are metabolized inside muscle tissue, offering a direct supply of vitality, particularly when glycogen shops are low,” Schleiger says. However, glutamine Helps gluconeogenesis15 It releases glucose into the bloodstream to take care of vitality ranges. Alanine is taken up by the liver, the place it’s regenerate glucose16which additionally contributes to our vitality provide.
Take amino acid dietary supplements
Given the quite a few advantages that amino acids can present, various kinds of folks with totally different targets could also be fascinated with particular amino acid dietary supplements or blends tailor-made to their wants. These are athletes, seniors who need to preserve muscle mass, or individuals who need to help digestive, immune, coronary heart, psychological and pores and skin well being.
Amino acid dietary supplements will be taken in line with the product directions, however relying in your function, while you take them could also be essential. For instance, in case you are taking an amino acid complement to spice up vitality for train, it is best to take it earlier than train. However, when you’re on the lookout for post-workout muscle restoration help, you may need to take a complement after you end. When you’re taking tryptophan for sleep, it is best to take it earlier than mattress, however important amino acid blends and people aimed toward enhancing intestine and immune well being are normally taken within the morning with different dietary supplements. can.
Nevertheless, your physique naturally produces many of the amino acids you want, so it is best to get the 9 important amino acids by way of entire meals. Taking greater than this quantity of sure amino acid dietary supplements may cause detrimental unintended effects on the immune system and different physique techniques, particularly when taken in excessive doses. 2022 survey17 Revealed in Physiological research.
It is also value noting that whereas there’s loads of proof pointing to the precise physiological processes of particular amino acids within the physique, it is tough to search out giant peer-reviewed research on particular amino acid-based efficacy. . complement. Some manufacturers conduct unbiased analysis on their merchandise, however this doesn’t have the identical stage of scientific significance.
To keep away from taking pointless dietary supplements or by accident overdosing, seek the advice of your well being care supplier earlier than beginning any new routine. The Meals and Drug Administration doesn’t regulate the purity, security, or effectiveness of dietary dietary supplements, so in case your physician has approved your prescription, it should have been verified by the US Pharmacopeia or a 3rd get together, such because the Nationwide Science Basis. Please choose a product.
Conclusion on amino acids and protein powder
Amino acids present an unimaginable variety of well being advantages for all the physique. Many of those advantages translate into high-quality amino acid dietary supplements when taken correctly. Whereas a few of these perks can function logical replacements for protein powders, the 2 merchandise are normally not interchangeable. That is very true provided that there are a number of amino acid dietary supplements with totally different formulations. When you suppose you may profit from taking an amino acid complement, you will need to first seek the advice of your well being care supplier or registered dietitian and select a product from a trusted, third-party verified model.
