Amino acids are compounds that are primarily built of nitrogen, carbon, hydrogen and oxygen. Your body needs 20 different amino acids to function, with only 9 considered to be essential. These EAAs are mostly found in animal proteins like meat, eggs, and poultry (Kubala, J. 2022).

EAA supplements will typically contain all 9 essential amino acids. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, valine, and tryptophan. They will also often contain electrolyte complexes or select BCAAs.

Amino acids are the building blocks of proteins. Your body cannot synthesise every amino acid, and the 9 that cannot be synthesised are called essential amino acids. When you consume enough of each EAA, a protein is said to be complete. Among these EAAs, branched-chain amino acids (BCAAs) are crucial for muscles (Patel, K. 2022).

Essential amino acids perform a range of vital functions, from protein synthesis to tissue repair to nutrient absorption. They can help to protect you from muscle loss while supporting recovery, mood, sleep, and athletic performance (Kubala, J. 2022).

You should experience no adverse side effects when consuming EAAs, as long as you are consuming the recommended daily amount in line with the nutritional panel on the product packaging. If you experience any negative side effects, discontinue use and consult a GP.

If you’re looking to increase your intake of EAAs, then supplementing could be effective. You may also find them useful if you’re bodybuilding and want assistance retaining muscle while promoting an enhanced recovery, nutrient absorption and energy. Further, if you’re on a plant-based or vegan diet, you may also find that you’re not getting enough amino acids into your system, EAA supplementation may provide an extra boost for your body.

If you’re pregnant or breastfeeding, then you should consult a GP before consumption. Additionally, these supplements may not be suitable for the elderly or children and may have effects when combined with different prescription medications. Consult a GP if you have any concerns.

The recommended daily dosage of essential amino acids will be printed on the back of the product label. You will generally find that they range from 10-15g per 1 scoop.

A more accurate breakdown of your EAA requirements suggests that you consume 14mg Histidine, 19mg Isoleucine, 42mg Leucine, 38mg Lysine, 19mg Methionine, 33mg Phenylalanine, 20mg Threonine, 5mg Tryptophan, 24mg Valine - per 1kg of body weight (Cleveland Clinic. 2021).

Essential amino acids are safe to consume every day as long as they are not consumed in large amounts and in line with the nutritional label on the product. It seems that the maximum daily dosage is far beyond what people consume, even with supplements, so you shouldn’t experience any issues consuming daily EAAs. These supplements are most effective when consumed on training days (Amino Vital. 2020).

For the best EAAs, you can’t go wrong with RCN’s Amino Corps. This full spectrum EAA formula offers a dose of clinically-substantiated Amino9®EAAs and additional InstAminos® BCAAs to support your training. It also offers electrolytes and minerals, supports cortisol control, and promotes enhanced absorption.

Damage Control by Evolve is another effective EAA protein accelerator that offers rapid delivery, supports quicker recovery, and contains 99% pure Ajinomoto Aminos that are backed by extensive scientific research.