Amino acids are organic compounds that form proteins, critical for muscles, skin, hair, hormones, enzymes, and immunity. Of the 20 standard amino acids in proteins, 9 are essential (from diet only), others are conditionally essential or non-essential, produced by the body to varying degrees. Some non-protein amino acids also aid metabolism and health. Tervisekauplus.ee’s range and future additions help athletes, vegans, active people, and health-conscious individuals improve form and well-being.

Here’s a guide to all amino acids: their functions, benefits, and uses. Learn how they support workouts, recovery, and health!

What Are Amino Acids?

Amino acids are molecules that build proteins, aiding tissue growth, hormone and enzyme synthesis, and metabolism. The 20 standard amino acids split into three groups, plus additional ones useful for specific goals. Below are all, with potential for fitness and health:

Essential Amino Acids

• Histidine: Supports tissue growth, hemoglobin synthesis, nerve protection. Dosage: 1–2 g daily with food. Key for kids and recovery.
• Isoleucine: Part of BCAA, regulates blood sugar, fuels muscles, speeds healing. Dosage: 2–5 g, often in BCAA blends.
• Leucine: Key in BCAA, triggers muscle protein synthesis, prevents breakdown. Dosage: 2–5 g, popular in sports.
• Lysine: Strengthens bones, skin, ligaments, boosts collagen. Absorbs in 1–2 hours. Dosage: 1–3 g daily with food.
• Methionine: Aids detox, creatine and cysteine synthesis, supports hair, nails. Dosage: 0.5–1.5 g daily.
• Phenylalanine: Converts to tyrosine, vital for neurotransmitters (dopamine, adrenaline). Dosage: 0.5–2 g, caution with high blood pressure.
• Threonine: Supports skin, teeth, collagen, elastin, immunity. Dosage: 0.5–2 g daily with food.
• Tryptophan: Precursor to serotonin, improves sleep, mood, appetite. Dosage: 0.5–1 g, best before bed.
• Valine: In BCAA, fuels muscles, sustains energy. Dosage: 2–5 g, often in blends.

Conditionally Essential Amino Acids

• Arginine: Boosts blood flow, nitric oxide, enhances pump. Absorbs in 1–2 hours. Dosage: 3–6 g pre-workout.
• Cysteine: Forms glutathione (antioxidant), strengthens hair, skin, guards against toxins. Dosage: 0.5–1 g daily.
• Glutamine: Speeds recovery, supports immunity, gut health. Absorbs in 30–60 minutes. Dosage: 5–10 g post-workout.
• Tyrosine: Synthesizes dopamine, adrenaline, aids focus, thyroid. Dosage: 0.5–2 g, morning or pre-stress.
• Glycine: Calms nerves, improves sleep, aids collagen synthesis. Dosage: 1–3 g, often before bed.
• Proline: Strengthens joints, ligaments, skin via collagen. Dosage: 0.5–2 g daily with food.
• Serine: Supports brain, nerves, DNA, and cell membrane synthesis. Dosage: 0.5–2 g daily.

Non-Essential Amino Acids

• Alanine: Part of glucose cycle, gives energy during loads. Dosage: 1–3 g, rare in supplements.
• Asparagine: Supports nervous system, protein synthesis. Dosage: 0.5–2 g with food.
• Aspartic Acid: Boosts metabolism, energy, hormone production. Dosage: 1–3 g daily.
• Glutamic Acid: Precursor to GABA, aids brain, energy. Dosage: 1–3 g, use cautiously.

Additional Amino Acids

• Beta-Alanine: Boosts endurance, buffers acidity, cuts fatigue. Dosage: 2–5 g pre-workout.
• Taurine: Supports heart, nerves, energy, reduces stress. Dosage: 1–3 g, morning or pre-workout.
• Citrulline: Raises blood flow, nitric oxide, improves pump, endurance. Dosage: 6–8 g pre-workout.
• Ornithine: Speeds detox, ammonia removal, supports liver. Dosage: 1–3 g, often with arginine.

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Who Can Benefit from Amino Acids?

Amino acids suit various groups:

• Athletes: Speed muscle growth, recovery, boost strength.
• Active People: Support energy, endurance for running, fitness.
• Vegans: Offset essential amino acid gaps from diet.
• Stressed Individuals: Strengthen immunity, nerves, fight fatigue.
• Health-Conscious: Improve skin, bones, vessels, well-being.
• Seniors: Slow muscle loss, support tissues.

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Benefits of Amino Acids

Amino acids offer proven benefits:

• Muscle Growth: Essential amino acids boost protein synthesis, increasing mass 1–2% in 8–12 weeks (*JISSN*, 2017).
• Recovery: Glutamine, citrulline reduce soreness, speed regeneration by 20–30%.
• Endurance: Beta-alanine, taurine lift performance 10–15% (*Sports Medicine*, 2012).
• Immunity: Glutamine, cysteine guard against infections, stress.
• Tissue Health: Lysine, proline enhance collagen, bones, skin.
• Brain and Nerves: Tryptophan, tyrosine, glycine improve sleep, focus, mood.

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How to Choose and Use Amino Acids?

Choice depends on goals:

• For Muscles: Essential amino acids (5–10 g) post-workout with water.
• For Recovery: Glutamine, citrulline (5–10 g) after loads or before bed.
• For Endurance: Beta-alanine (2–5 g) 30 minutes pre-workout.
• For Health: Lysine, proline (1–3 g) with food daily.
• For Energy and Focus: Taurine, tyrosine (1–3 g) morning or pre-workout.

Important: Follow dosage, drink 2–3 L water, pair with training and diet. Consult a doctor for kidney issues. Tervisekauplus.ee is your path to strength and health!

Why Choose Tervisekauplus.ee?

Tervisekauplus.ee is a trusted store, with amino acids tested for purity and potency. We support your goals—from muscles to well-being!