What are amino acids and how do they work?

Amino acids are key building blocks of proteins and body tissues. They participate in regeneration and the production of enzymes, hormones, and neurotransmitters. They are divided into exogenous (supplied through diet) and endogenous (synthesized by the body), and their proper levels support immunity, metabolism, and physical fitness.

Exogenous and endogenous amino acids – basic differences

Exogenous amino acids

These are compounds that the body cannot produce on its own—e.g., leucine, lysine, valine, tryptophan. They must be obtained from food or supplements.

Endogenous amino acids

Glutamine, alanine, glycine – the body synthesizes them on its own, but their demand may increase in disease states or after exercise.

Conditionally essential amino acids

Arginine, cysteine, tyrosine – it is worth supplementing them during intense exercise, convalescence or weakening of the body.

The most important amino acids – benefits and uses

BCAA (leucine, isoleucine, valine)

• Supports muscle regeneration and limits muscle breakdown*

• Improves endurance and comfort during training*

L-glutamine

• Strengthens immunity and intestinal function*

• Supports recovery after exercise*

L-tryptophan

• Serotonin and melatonin precursor – supports mood and sleep*

L-arginine

• Supports circulation and nitric oxide production – beneficial for performance*

Glycine and taurine

• Supports detoxification, regeneration and electrolyte balance*

*Based on traditional use or EFSA claims.

Who should use amino acid supplementation?

User group	Why is it worth using amino acids?
Athletes and active people	Muscle regeneration, endurance support
Elderly people	Maintaining muscle mass, supporting metabolism
Vegans and vegetarians	Supplementation of exogenous amino acids
People in recovery and stress	Support for immunity and regeneration

Forms, dosage and safety

Forms of admission

Powders – fast effectiveness (ideal during training); capsules/tablets – convenience of everyday use; EAA/BCAA blends – comprehensive support.

Sample dosage:

• BCAAs: 5–10 g per day

• L-glutamine: 5–10 g daily

• L-tryptophan: 250–500 mg in the evening

• L-arginine: 2–4 g before activity

Excessive doses may put strain on the kidneys and liver – follow EFSA and manufacturer recommendations.

Are amino acids safe?

Yes, they are well tolerated when used at recommended doses. However, people with kidney or liver disease or taking medications should consult a doctor.

FAQ – frequently asked questions

1. Can I use several amino acids at the same time?

Yes – by choosing BCAA, glutamine and arginine you can get comprehensive support.

2. When will I feel the effects?

First results after 1–2 weeks, full effects after 4–8 weeks.

3. Are they suitable for vegans?

Yes – if they come from microbial fermentation and do not contain gelatin.

4. Do they replace protein?

No – they supplement a high-protein diet, but are not a substitute for it.

5. Can they harm your health?

If taken in excess, they may put a strain on the kidneys – use only the recommended doses.

6. Can they be combined with other supplements?

Yes – they work well with creatine, vitamins, minerals and adaptogens.