Essential amino acids (EAAs): who should take them instead of protein?

What are essential amino acids?

Protein is like a long necklace made of small beads called amino acids. When you eat meat, your body snaps the necklace apart bead by bead to absorb it.

Nine of these amino acids can't be made by your body, so you have to get them from food. These are called essential amino acids (EAAs). An EAA supplement is beads that have already been separated, so they're absorbed right away without the work of digestion.

Amino acids are building blocks for muscle, as well as skin, nails, hair and immune cells. They're also used for energy.

Where they may help

• Maintaining muscle: They provide the building blocks that help slow muscle loss as you age.
• Fatigue and low energy: They may help with tiredness and sluggishness caused by not getting enough protein.
• Skin, nails and hair: As building blocks for these, they may help if yours have become dry or brittle.
• Recovery: They support recovery during times when your body uses up a lot of protein, like after being sick.

In one study, heart disease patients with an average age of 59 who took 4 g twice a day for 3 months improved their walking ability and endurance. Another found that people doing high-intensity exercise who took 8 g three times a day had lower markers of muscle damage.

Who needs them / who can skip them

Good for you if

• □ You're 70 or older and meat or protein powder doesn't sit well
• □ You're an older adult with less stomach acid, so you absorb protein less well
• □ B vitamins don't relieve your fatigue, and your skin, nails or hair have gotten worse
• □ You're losing muscle and feel weaker
• □ You eat little meat and don't exercise much
• □ You're a busy student or a parent who often skips meals
• □ The taste or volume of protein powder is too much for you

You can skip them if

• You eat meat, fish and eggs well and digest protein powder easily — whey protein is cheaper and more efficient.

Essential amino acids vs. protein powder

How to take essential amino acids and daily dose

1. Tablets or capsules: 2 per dose, 2–3 times a day is typical.
2. Powder: One scoop (about 7 g) contains about 4 g of essential amino acids. Take it once a day, or twice if you want to be more aggressive. Mix it into water or juice.
3. Timing: If you exercise, take it before your workout; otherwise, take it whenever is convenient, on an empty stomach or after a meal.
4. Be consistent: Muscle and energy don't change in a day or two. Take it steadily for at least several weeks.

What to check when choosing a product

1. Amount — Check how many grams (or mg) of essential amino acids are in each serving. If it's too little, you're unlikely to see results.
2. Formula — Check that it contains all 9 essential amino acids and is similar to formulas used in studies. It's different from products with only BCAAs (3 amino acids for muscle).
3. Quality certification — Third-party certification such as NSF makes it more trustworthy.

Side effects and cautions

• Stomach upset: You may feel bloated or uncomfortable. Lower the amount or split it into smaller doses.
• If you have kidney problems or high liver enzymes: These organs process amino acids, so it may add strain. Talk to your doctor first.
• Allergies: These can occur rarely, so start with a small amount.

Combinations

Works well with: B vitamins (B complex), Brewer's Yeast, Protein powder

Frequently asked questions

Related concerns