Amino Acids
Amino Acids Information
Amino acids are the building blocks of protein. The body uses them to build muscle, make hormones, support the brain, repair tissue and produce energy. There are 20 amino acids in total. Nine are essential - the body cannot make them, so they must come from food or supplements. The rest the body can make on its own.
Despite this, only 1 in 7 Australians regularly meet the recommended daily serves of quality protein-rich foods, according to Australian Bureau of Statistics data. Around 29% of older adults do not meet even the basic protein recommendation.Amino acid supplements deliver these building blocks in a fast-absorbing form. The body can use them straight away without needing to break down a full protein source first.
This collection was put together by our qualified naturopaths based on the evidence behind each product. It covers essential amino acids, BCAAs, single amino acids and combination formulas - for muscle recovery, mood, sleep, gut health and more.
Not sure where to start? Book a free naturopath consultation. Our team will help you build a targeted supplement approach based on your individual needs - not a generic off-the-shelf recommendation.
Amino Acid Supplement Benefits
- Muscle Recovery and Performance BCAAs and EAAs trigger muscle repair after exercise, helping reduce soreness and support faster recovery between sessions.
- Mood and Mental Clarity Tryptophan, tyrosine and L-theanine are building blocks for brain chemicals that regulate mood, focus and the stress response.
- Sleep Quality Tryptophan is needed to make serotonin and melatonin. Glycine has been shown to support falling asleep faster by lowering body temperature at night.
- Gut Health L-glutamine is the main fuel for the cells lining the gut wall, helping keep the gut lining intact and supporting recovery after digestive stress.
- Immune Support Glutamine, arginine and lysine play a direct role in immune function. The body's demand for these rises during illness, infection or surgery.
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Energy and Fatigue An Australian clinical trial found amino acid supplementation reduced fatigue and improved sleep in 81% of participants.
Where to Get Amino Acids From Food
The best food sources of amino acids are complete proteins that contain all nine essential amino acids in one source. Animal proteins like eggs, chicken, beef, fish and dairy are complete on their own.
Plant sources such as quinoa, soy and buckwheat are also complete, while most other plant proteins (beans, lentils, nuts, grains) need to be combined across the day to cover all nine.
Some of the highest amino acid foods per serve include:
- Eggs - a complete, easily absorbed protein source
- Chicken & turkey - high in tryptophan, lysine and BCAAs
- Fish - particularly high in lysine and tyrosine
- Greek yoghurt and cottage cheese - rich in casein, which releases amino acids slowly
- Soy and tofu - one of the few complete plant proteins
- Quinoa - a complete plant protein with all nine essential amino acids
- Lentils and chickpeas - high in lysine, best paired with grains for a complete profile
- Nuts and seeds - good source of arginine and other non-essential amino acids
Food remains the foundation for amino acid intake, but absorption is slower and depends on the body breaking down the whole protein first. This is where supplements can help close the gap, particularly for muscle recovery, fatigue or for those who don't consistently meet daily protein targets through diet alone.
Recommended Daily Intakes - Essential Amino Acids
These are minimum amounts needed to prevent deficiency, based on the NHMRC Nutrient Reference Values for Australia and New Zealand. They scale with bodyweight (mg per kg), so the amount you need depends on how much you weigh.
| Amino acid | RDI (mg/kg/day) | ~60kg adult | ~80kg adult |
|---|---|---|---|
| Histidine | 14 | 840mg | 1.1g |
| Isoleucine | 19 | 1.1g | 1.5g |
| Leucine | 42 | 2.5g | 3.4g |
| Lysine | 38 | 2.3g | 3.0g |
| Methionine + Cysteine | 19 | 1.1g | 1.5g |
| Phenylalanine + Tyrosine | 33 | 2.0g | 2.6g |
| Threonine | 20 | 1.2g | 1.6g |
| Tryptophan | 5 | 300mg | 400mg |
| Valine | 24 | 1.4g | 1.9g |
Note: these RDIs represent the minimum needed to avoid deficiency in a healthy, sedentary adult, not the amount used in sports nutrition research for muscle protein synthesis, which is often higher (for example, around 2 to 3g of leucine per dose around training, several times daily). Athletes, older adults and anyone recovering from illness or surgery typically need more than the baseline RDI. Speak with your GP or naturopath to work out the right target for you.
Important: These products are not a treatment or cure for any medical condition. Always speak with your GP or naturopath before starting any supplement programme, especially if you are pregnant, have a medical condition or take prescription medication.