Amino Acid Supplements

What are amino acid supplements?

Amino acid supplements help to increase your daily amino acid intake. They contain large amounts of amino acids that can be easily digested, absorbed, and used by the body.

Amino acids are the building blocks of protein, which is a major part of our diet. The body uses protein to build and maintain tissues, muscle, and red blood cells. Protein also plays an important role in maintaining a healthy defense system (immune system).

Some of the amino acids that are used to make protein are produced by our bodies (nonessential), but other amino acids are received from what we eat (essential). Essential amino acids can come from food, protein supplements, and amino acid supplements.

During strenuous exercise, your muscles may be damaged and your immune system may be weakened. Amino acid supplements may help your muscles to recover and boost your immune system after a sporting event.

How do I use amino acid supplements?

You are likely to benefit most from amino acid supplements if you take them right before or right after exercise. Follow instructions from the manufacturer about how to take a supplement. Additionally, it is important that you eat a balanced diet that is rich in food sources of protein when you are taking any supplements. Foods that contain all essential amino acids (complete proteins) include:

  • Meat and poultry.
  • Fish and shellfish.
  • Eggs.
  • Milk.

What are the risks of taking amino acid supplements?

You may experience the following side effects from taking an amino acid supplement:

  • Diarrhea.
  • Stomach cramping.
  • Headache.
  • Cough.
  • Constipation.
  • Light-headedness.
  • Fatigue.
  • Rash.
  • Joint pain.
  • Increased heart rate.
  • Muscle inflammation.

Do nottake amino acid supplements if:

  • You have liver disease.
  • You have kidney disease.
  • You have diabetes.
  • You are pregnant or breastfeeding.

What are some tips for using amino acid supplements?

  • Always talk with your health care provider before you start to take amino acid supplements.
  • Eat a balanced diet of fruits, vegetables, meat, dairy, and grains, in addition to taking an amino acid supplement.
  • Drink enough fluid to keep your urine clear or pale yellow. Drink fluids before, during, and after exercise and throughout the day.
  • Take amino acid supplements only as directed. Do nottake a higher dose than what is recommended for you.
  • Try to meet your daily amino acid needs with high-protein foods. Foods that are high in protein include:
    • Lean meat, poultry, and fish.
    • Eggs.
    • Milk, yogurt, and cheese.
    • Soybeans and tofu.
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