What is an amino acid?
The human body uses 20 amino acids to make its proteins. Among these, 9 are considered essential: the body cannot synthesize them on its own, so they must be supplied through diet or a food supplement (1).
The others, called non-essential, can be produced by the body. However, during periods of intense physical stress or convalescence, the body may not produce enough to meet its needs.
Among the best known are leucine, isoleucine, and valine (BCAAs), Glycine, Lysine, and L-Glutamine. Each amino acid fulfills specific functions in the body.
Why take an amino acid-based food supplement?
Diet is generally sufficient to meet our needs. However, when needs increase, it may be necessary to supplement intake with an essential amino acid food supplement.
Performance and recovery
Physical exertion stresses muscle fibers and causes micro-injuries. To repair itself, the muscle synthesizes new proteins, a process that requires amino acids. In both weight training and endurance sports, athletes often use BCAAs (2) or L-Glutamine after training to support their recovery.
Maintaining muscle mass
With age, it becomes more difficult to maintain muscle mass, and consuming enough protein becomes essential to preserve it.
In this context, an amino acid food supplement helps maintain a stable daily intake, especially in elderly people who have difficulty eating properly.
Support for vegetarian and vegan diets
Vegetarian and vegan diets are sometimes lower in essential amino acids, such as Lysine. An amino acid-rich food supplement can help compensate for these lower intakes.
How to choose the right amino acid supplement?
Choosing the right amino acid supplement depends on your goal:
Next, opt for food supplements with recognized quality labels, such as Creapure® or Naticol®, and check the manufacturing conditions.
At Novoma, every formula meets this quality requirement. Find out more about our commitments, our labels, and our formulation choices in detail.
Precautions and contraindications
Amino acids are well tolerated at recommended dosages, but it is important to follow the dosages and avoid multiplying sources without checking the intake. Creatine is not recommended in case of kidney problems.
If you are undergoing treatment, consult a professional before any supplementation. Food supplements are not a substitute for a varied and balanced diet.
Scientific references
- ANSES. Proteins: role, sources and recommended intake. https://www.anses.fr/fr/content/les-proteines
- Rahmani et al. (2024). Attenuating Muscle Damage Biomarkers and Muscle Soreness After an Exercise-Induced Muscle Damage with Branched-Chain Amino Acid (BCAA) Supplementation : A Systematic Review and Meta-analysis with Meta-Regression. Sports Medicine Open. https://pubmed.ncbi.nlm.nih.gov/38625669/
- Yamadera W. et al. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, 5, 126-131. https://link.springer.com/article/10.1111/j.1479-8425.2007.00262.x
- Commission Regulation (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods. https://eur-lex.europa.eu/legal-content/FR/TXT/PDF/?uri=CELEX:02012R0432-20170822
