CategoriesPlants and Active Ingredients Guide

Amino Acids : Benefits, origin and use in food supplements

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Acides Aminés

Summary sheet

  • Common name Amino acids
  • Main properties Energy and vitality | Muscle mass and strength | Immune defences

What are Amino Acids?

Amino acids are the essential building blocks of proteinsThey are essential for the body to function properly. They are involved in many biological processes, including muscle growth, immunity, cell repair and energy production.

Amino acid supplementation is particularly important for popular with sports fansthe vegetarians and those looking to optimise their physical performance or strengthen their immune defences.

There are 20 amino acids essential for protein synthesisincluding 8 are "essential because the body cannot produce them and must obtain them from food or supplements.

Origin and classification of Amino Acids

Amino acids were discovered in the nineteenth and twentieth centuries and are now the subject of much research. thousands of scientific studies.

A distinction is made between :

  1. Essential amino acids (require external input) :
    • Isoleucine
    • Leucine
    • Lysine
    • Methionine
    • Phenylalanine
    • Threonine
    • Tryptophan
    • Valine
  2. Non-essential amino acids (synthesised by the body) :
    • Alanine
    • Arginine
    • Asparagine
    • Aspartic acid
    • Cysteine
    • Glutamic acid
    • Glutamine
    • Glycine
    • Proline
    • Serine
    • Tyrosine
  3. Non-proteinogenic amino acids (are not involved in protein formation but have other biological roles) :
    • Taurine (energy and cardiovascular support)
    • Carnitine (fat burner and endurance)

Food sources rich in amino acids include :

  • Animal proteins meat, fish, eggs, dairy products
  • Plant proteins legumes, cereals, oilseeds
  • Superfoods spirulina, chlorella

Some plant sources may be deficient in one or more amino acids, hence the importance of food associations (e.g. cereals + pulses).

Properties and Benefits of Amino Acids

1. Energy and Vitality

Amino acids are essential for the production ofATP (cellular energy) and regulating muscle metabolism.

👉 A study has shown that intake of BCAAs (branched-chain amino acids) before prolonged exercise reduces fatigue and improves physical performance (source).

2. Muscle development and recovery

Amino acids are key components of muscle proteins. The leucinein particular, stimulates protein synthesis and encourages muscular growth.

👉 A study showed that BCAA supplementation increases muscle mass and reduces protein breakdown after intense training (source).

3. Strengthening the immune system

Certain amino acids, such as glutamine and arginineplay a key role in the immune response.

👉 One meta-analysis has shown that glutamine reduces the risk of infection and speeds up recovery after illness or surgery (source).

4. Cognitive Support and Mood

Amino acids such as tryptophan and tyrosine influence the production of neurotransmitters (serotonin, dopamine) and improve the immune system. mental well-being and concentration.

👉 A study showed that tryptophan supplementation improves sleep quality and reduces symptoms of mild depression (source).

5. Weight Loss and Metabolism Support

La carnitine promotes the transport of fatty acids into the mitochondria, thereby optimising the fat combustion.

👉 One study showed that carnitine can help overweight people lose weight (source).

How should I use Amino Acids?

Amino acids can be consumed in several forms:

  • Natural food (animal and vegetable proteins)
  • Food supplements :
    • Protein powders and shakes
    • Specific amino acid capsules and tablets
    • BCAA for athletes

Recommended dosage

  • Sport and muscle recovery 5 to 10 g of BCAAs before and after training
  • Energy and stamina 1 to 2 g of taurine or carnitine per day
  • Immune support 5 to 10 g of glutamine per day
  • Well-being and sleep 500 to 1000 mg of tryptophan before bedtime

Needs vary according to age, level of physical activity and individual goals.

Precautions and contraindications

Possible side effects

  • À high dosesSome amino acids can cause digestive problems (bloating, diarrhoea).
  • La glutamine and arginine may interact with certain medical treatments (hypertension, diabetes).

Not recommended for certain populations

  • Pregnant and breast-feeding women (except on medical advice)
  • People suffering from kidney or liver failure
  • People on anticoagulant therapy

When in doubt, consult a health professional before taking any supplements.

Suggested associations

  • Energy and vitality → Vitamin C, Magnesium
  • Muscular development → Protein, Collagen, BCAA
  • Immune support → Zinc, Spirulina
  • Weight loss → Carnitine, Green tea

Summary and Opinion on Amino Acids

Amino acids are essential for many of the body's functionsincluding muscle growth, energy production, immunity and metabolism.

Targeted supplementation can be particularly beneficial for :
✅ Sportsmen and women wishing to improve their performance and recovery
✅ Vegetarians and vegans to compensate for a possible deficit in complete proteins
✅ People who are tired or recovering to strengthen the body

Amino acid supplements must be chosen with carewith a focus on quality formulas tailored to individual needs.

Scientific sources

Li P, et al. Amino acids and immune function. Br J Nutr. 2007. (source)

Blomstrand E, et al. Branched-chain amino acids and central fatigue. J Nutr. 2006. (source)

Shimomura Y, et al. Exercise promotes BCAA catabolism: effects on skeletal muscle. J Nutr. 2006. (source)