Guide to Amino Acids: Benefits, Sources, and Recommendations

Whether your goal is to build strength, recover faster from workouts, or simply keep your body functioning at its best, it all starts with amino acids: the foundation of muscle, energy, and repair.

These tiny compounds influence everything from muscle health and energy to mood regulation. Understanding how amino acids work, where to get them, and why certain ones matter more than others can help you make smarter choices about your diet and muscle health supplements.

What Are Amino Acids? 

Amino acids are the building blocks of proteins. They help your body build and repair muscle, produce hormones and neurotransmitters, and keep your metabolism running smoothly.

In total, your body relies on 20 amino acids to function properly, and it makes 11 of them on its own. The other 9 are considered essential amino acids (EAAs). Your body can’t make EAAs, so you have to get them through food and supplements. Three of the 9 are branched-chain amino acids (BCAAs), which are especially important for muscle health and a key ingredient in muscle health supplements.

9 essential amino acids and their benefits: 

• Histidine - Supports production of the neurotransmitter histamine, which plays a role in your body’s immune function, allergy responses, sleep, and sexual function. 

• Isoleucine* - Helps metabolize proteins in your muscle, supports hemoglobin production and immune function, and regulates your energy. 

• Leucine* - Helps your body make hormones for protein and growth, repair and strengthen muscle tissue, heal wounds, and regulate your blood sugar. 

• Lysine - Supports production of hormones and energy. 

• Methionine - Supports tissue growth, aids in your metabolism, and helps your body detox. It also supports your body’s absorption of essential minerals. 

• Phenylalanine - Fuels the brain’s chemical messengers such as dopamine, epinephrine, and norepinephrine. 

• Threonine - Aids production of collagen and elastin, the proteins that provide structure to your skin and connective tissues.

• Tryptophan - Helps maintain the body’s nitrogen and serotonin levels, which regulate mood, appetite, and sleep. 

• Valine* - Supports muscle growth, regeneration, and repair.

*Branched-chain amino acids, or BCAAs

What Are the Recommendations for Amino Acids? 

While it’s not necessary to eat foods with essential amino acids at every meal, you should aim to get a well-balanced variety throughout your day.

For every 2.2 pounds of bodyweight, the recommended daily allowances of essential amino acids are: 

• Histidine: 14mg

• Isoleucine: 19mg

• Leucine: 14mg

• Lysine: 38mg

• Methionine: 19mg

• Phenylalanine: 33mg

• Threonine: 20mg

• Tryptophan: 5mg

• Valine: 24mg

BCAAs like Leucine, Isoleucine, and Valine support muscle health, muscle repair and recovery, reduce soreness, and enhance muscle growth. That makes them particularly important for athletes and bodybuilders. But we all have muscles, and essential amino acids help us stay strong and healthy. Finding a high-quality muscle health supplement like Muscle Health PLUS is a great way to ensure you’re getting all essential amino acids—including BCAAs. 

What Are the Best Sources of Amino Acids? 

Your body gets the 9 essential amino acids from the protein in your diet, but not all protein is created equal.

Complete proteins contain all nine essential amino acids in the right balance. These are mostly animal-based foods like meat, seafood, poultry, eggs, and dairy, but a few plant-based options—such as quinoa, soy (tofu, tempeh, edamame), buckwheat, hempseed, and spirulina—also make the list.

Incomplete proteins provide some of the essential amino acids, but not all. These include nuts, beans, and certain grains. They’re still healthy sources of protein, you’ll just need to combine a few of them to get the full spectrum of amino acids your body needs. 

Think of incomplete proteins this way: Rice on its own and beans on their own are incomplete proteins, but when eaten together, they form a complete protein.

If you eat animal-based proteins, it’s relatively easy to meet your amino acid needs. If you follow a vegan or vegetarian diet, you still have lots of plant-based protein options, but being intentional about mixing them is key.

In addition to these foods, high-quality supplements like protein powders, muscle health supplements, and amino acid vitamin complex supplements can help ensure you meet your body’s amino acid needs. Supplementing can be especially important if you’re active, recovering from exercise, or looking to support muscle health as you age. The most effective options are pharmaceutical-grade, third-party tested, and free from unnecessary additives like sugars, artificial sweeteners, dyes, or emulsifiers.

What Foods Contain All 20 Amino Acids? 

If you want to make sure you’re getting all 20 amino acids, we have some good news: your body already products 11 of them on its own. It’s only the other 9 essential amino acids that must come from food or supplements—meaning as long as you’re consuming foods and supplements that contain all 9 EAAs, you’re effectively covering all 20.

Examples of foods and supplements that contain all nine essential amino acids (complete proteins):

• Animal proteins, like meat, poultry, seafood, eggs, dairy
• Plant proteins that are complete on their own, like quinoa, soy (tofu, tempeh, edamame), buckwheat, hempseed, spirulina
• Plant proteins that are complete when eaten together, like grains, (rice, wheat, oats, etc.) and beans (chickpeas, lentils, black beans, etc.)
• Many high-quality muscle health supplements, like Muscle Health PLUS

These foods give your body the support it needs to build and repair muscle, support hormone and neurotransmitter production, and keep your immune system strong.

Incorporating a muscle health supplement can also help ensure you get all 9 EAAs in the right balance, without needing to micromanage every protein source on your plate.

What Happens if You Take Amino Acids Every Day? 

For most people, taking amino acids every day is safe and can offer noticeable benefits. Consistent intake may support muscle growth and repair, improve workout recovery, and even contribute to better mood and cognitive function. 

Side effects are rare, but taking too much can throw your body out of balance and affect immune health, brain function, muscle protein balance. That’s why quality and dosage matter.

How to choose the right amino acid supplement:

• Look for a formula with all 9 essential amino acids (including BCAAs, if muscle health is a priority).

• Choose pharmaceutical-grade, third-party tested products for safety and effectiveness.

• Avoid unnecessary additives like sugars, artificial sweeteners, dyes, gums, or emulsifiers.

• Check for allergens if needed (e.g., soy, gluten, dairy).

• Prioritize supplements with high bioavailability, so your body can absorb and use the amino acids effectively.

If you're focusing on muscle growth and health, taking a high-quality muscle health supplement like Muscle Health PLUS is an effective way to supplement your amino acid intake, particularly if you’re looking for an emphasis on BCAAs.

If you’re adding amino acids—or any supplement—to your routine, it’s a good idea to talk with your healthcare provider first, especially if you take other medications.

Everyday Support for Muscle Health

Amino acids are fundamental to your health, supporting everything from muscle and immune function to brain and metabolic health. While your body produces some on its own, the nine essential amino acids must come from food or supplements.

A pharmaceutical-grade supplement can make it easier to stay consistent. Muscle Health PLUS is formulated with all 9 essential amino acids and combines clinically-effective ingredients including BCAAs, creatine monohydrate, myHMB®, and AstraGin® for better absorption. It’s pharmaceutical-grade, free from all preservatives and unnecessary additives, and tested for heavy metals and other toxins so you can focus on recovery, growth, and functioning at your best.

Strong muscles aren’t built overnight, but with daily habits—balanced nutrition, movement, recovery, and the right supplement support—you can give your body what it needs to stay resilient for the long term.