SupplementsAmino acidsProteinPerformance
Amino acids are the building blocks of protein — and several are sold as supplements in their own right, for muscle, performance, recovery, sleep and mood. Some are genuinely well-evidenced; others are popular but thin. This is the map.
The essentials in one line
- Nine amino acids are essential (must come from food); the rest the body can make. A good protein intake covers the basics — food first.
- Single amino-acid supplements earn their place for specific goals (e.g. beta-alanine for high-intensity work, glycine for sleep), not as general “protein”.
- Each guide below gives the honest evidence, a sensible dose, and who actually benefits.
Muscle & protein
EAAthe nine essentials that drive muscle synthesisBCAApopular, but redundant with enough proteinLeucinethe muscle-building triggerHMBmodest muscle preservationCreatinethe most proven of all — strength & power
Performance
Beta-alaninebuffers the 1–4 minute burnL-Citrullinenitric oxide & pumpsL-Argininethe classic pump aminoBetaine (TMG)modest strength & methylationL-Carnitineenergy, recovery & fat metabolism
Recovery & immune
Brain, calm & sleep
L-Theaninecalm focusL-Tyrosinefocus under stressTryptophan / 5-HTPserotonin, mood & sleepGABAcalming — but poorly absorbedTaurineendurance & heart
Antioxidant & liver
Skin & joints
Educational content, not medical advice. Consult a professional before starting a supplement, in pregnancy, or alongside medication.