Research
Research of Essential Amino Acid (EAA) supplementation is emerging and new studies are being published on its effects everyday. The current data out there is staggering, as EAAs are shown to be a supplement that can completely disrupt the protein supplement industry. The effects of EAAs on our general health are off the scale, and with more and more studies being published - Essential Aminos will eventually be considered a necessity to almost everyone.
Muscle Growth
EAAs play a critical role in muscle protein synthesis (MPS). Studies demonstrate that free-form EAA supplementation stimulates more MPS than an isonitrogenous protein isolate. What does this mean?
Nitrogen is an element that is present in all protein sources, meaning it can be a measure of the level of protein. The data shows, when they have equal nitrogen/protein content, EAA supplementation produces more muscle growth compared to:
- whey protein isolate
- protein as a component of a meal
This is particularly beneficial for individuals engaging in resistance or aerobic exercise, as the combined effects of EAAs and exercise can enhance muscle recovery and growth.
Furthermore, EAA supplementation has been shown to improve outcomes for aging populations and those with anabolic resistance. The research led by Ferrando et al. (2023) highlights the benefits of EAA supplementation across various conditions, suggesting that it can significantly improve functional outcomes for an anabolic resistant population.
Bone Health
Recent studies indicate that EAAs can positively influence bone mass and reduce age-related bone loss, such as osteoporosis. Specific amino acids, including lysine, threonine, methionine, tryptophan, and isoleucine, have been found to boost osteoblast activity—the cells responsible for bone formation—while simultaneously reducing osteoclast activity, which breaks down bone tissue. This dual action supports healthier bone density and strength, making EAAs a promising approach to combat age-induced bone loss.
According to the NHS:
- Half of women over 50 years old in the UK have osteoporosis.
- One third of men over 60 years old in the UK have osteoporosis.
- Over 3 million people suffer from osteoporosis
Bone loss is an epidemic across the entire country. If you are over the age of 50 you should seriously consider free-form EAA supplementation to potentially help prevent any negative health effects. However, preventing bone loss before it begins is always a better solution, so those who are under the age of 50 should consider supplementation for themselves.
Gut Health
L-tryptophan, one of the essential amino acids, plays a crucial role in gut health. It helps maintain the balance between the gut's immune system and the microbiota, promoting a healthy gut environment. Research indicates that tryptophan and its metabolites can regulate immune responses, reducing inflammation and supporting a healthy balance of gut bacteria. This can potentially alleviate issues such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), as discussed in a study by Gao et al. (2018).
In addition to this, doctors at the Lifeworks Wellness Centre discuss the role of EAA supplementation in reducing gut permeability, what is known as "leaky gut". They discusses how if a person is deficient in essential amino acids, the mucus surrounding the gut cannot fully repair itself, leaving micro tears in the gut lining. There is a significant amount of studies showing gut permeability may be a cause of aging, autoimmune disease, metabolic disorders, cancer and neuroinflammatory disorders. The anecdata of our customers also contribute to this, for example one customer stated they no longer have irritable bowel syndrome (IBS) since supplementing with essential aminos.
Mood & Mental Health
EAA supplementation, including tryptophan, can play a significant role in influencing mood and emotional well-being. Tryptophan, one of the essential amino acids, is a key precursor to serotonin—a neurotransmitter often associated with happiness and emotional balance. Studies have shown that when tryptophan levels are elevated, there is a noticeable improvement in emotional processing, especially in recognising positive emotions like happiness and reducing the impact of negative emotions such as fear, sadness, and anger.
Tryptophan supplementation can support the body's ability to produce serotonin, which was linked to improved mood regulation and stress resilience. Additionally, EAAs were shown to affect decision-making processes, helping people manage risk better and making more thoughtful choices under pressure.
EAA supplementation for mood control is a new emerging concept, but the current data is clear that they play a role in supporting neurotransmitter production. This highlights the potential mental health benefits of regular supplementation.
The research of essential amino acids shows them to be vital in improving the general health. EAA supplementation has a clear relationship with muscle growth, bone health, mood and gut health. They are the building blocks of our body and supplementation of EAAs has positive emerging evidence being published everyday.
References
Ferrando, A. A., Wolfe, R. R., Hirsch, K. R., Church, D. D., Kviatkovsky, S. A., Roberts, M. D., Stout, J. R., Gonzalez, D. E., Sowinski, R. J., Kreider, R. B., Kerksick, C. M., Burd, N. A., Pasiakos, S. M., Ormsbee, M. J., Arent, S. M., Arciero, P. J., Campbell, B. I., VanDusseldorp, T. A., Jager, R., Willoughby, D. S., … Antonio, J. (2023). International Society of Sports Nutrition Position Stand: Effects of essential amino acid supplementation on exercise and performance. Journal of the International Society of Sports Nutrition, 20(1), 2263409. https://doi.org/10.1080/15502783.2023.2263409
Lv, Z., Shi, W., & Zhang, Q. (2022). Role of Essential Amino Acids in Age-Induced Bone Loss. International journal of molecular sciences, 23(19), 11281. https://doi.org/10.3390/ijms231911281
Rondanelli, M., Klersy, C., Terracol, G., Talluri, J., Maugeri, R., Guido, D., Faliva, M. A., Solerte, B. S., Fioravanti, M., Lukaski, H., & Perna, S. (2016). Whey protein, amino acids, and vitamin D supplementation with physical activity increases fat-free mass and strength, functionality, and quality of life and decreases inflammation in sarcopenic elderly. The American journal of clinical nutrition, 103(3), 830–840. https://doi.org/10.3945/ajcn.115.113357
Gao, J., Xu, K., Liu, H., Liu, G., Bai, M., Peng, C., Li, T., & Yin, Y. (2018). Impact of the Gut Microbiota on Intestinal Immunity Mediated by Tryptophan Metabolism. Frontiers in cellular and infection microbiology, 8, 13. https://doi.org/10.3389/fcimb.2018.00013
Kikuchi, A. M., Tanabe, A., & Iwahori, Y. (2021). A systematic review of the effect of L-tryptophan supplementation on mood and emotional functioning. Journal of dietary supplements, 18(3), 316–333. https://doi.org/10.1080/19390211.2020.1746725
Inform, N. (2024) Osteoporosis | NHS INFORM, Osteoperosis. Available at: https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/conditions/osteoporosis/ (Accessed: 07 October 2024).
Minkoff, Dr.D. (2024) Video: What the heck is leaky gut?, LifeWorks Wellness Center. Available at: https://www.lifeworkswellnesscenter.com/how-to-heal-your-gut-naturally-videos/video-what-the-heck-is-leaky-gut.html (Accessed: 07 October 2024).
