Branched-chain amino acids (BCAAs)
Leucine, isoleucine, and valine — taken for muscle protein synthesis and recovery.
Benefits
Leucine, isoleucine, and valine support muscle-protein synthesis and may reduce exercise-induced soreness and fatigue.
Risks
Largely redundant when overall protein intake is adequate; very high doses can crowd out other amino acids and, in some data, associate with insulin resistance. Otherwise well tolerated.
Informational only — not medical advice.
Where to buy
Popular Branched-chain amino acids (BCAAs) products on Amazon. Not medical advice — talk to a clinician before starting a supplement.
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Research (9)
- Plasma levels of adrenaline, noradrenaline, dopamine, serotonin, and cortisol in sarcopenia: comparison with non-sarcopenic individuals and the impact of resistance exercise and nutrition interventions Chang et al. (2025) Full text ↗ PubMed ↗
- ACG Clinical Guideline: Malnutrition and Nutritional Recommendations in Liver Disease Singal et al. (2025) PubMed ↗
- Possible role of exercise therapy on depression: Effector neurotransmitters as key players Alizadeh (2024) Full text ↗ PubMed ↗
- Glycine and aging: Evidence and mechanisms Johnson et al. (2023) PubMed ↗
- Spatially resolved isotope tracing reveals tissue metabolic activity Li et al. (2022) Full text ↗ PubMed ↗
- Molecular mechanisms of dietary restriction promoting health and longevity Green et al. (2022) PubMed ↗
- Histidine in Health and Disease: Metabolism, Physiological Importance, and Use as a Supplement Holeček (2020) PubMed ↗
- Branched Chain Amino Acids Neinast et al. (2019) PubMed ↗
- Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Wolfe (2017) PubMed ↗
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