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A plain-English guide to essential amino acids: what they do, how to get them from food, and when a supplement is worth a look.
Muscle doesn't just matter for the gym. It's what lets you carry groceries, climb stairs and get up off the floor without thinking about it.
Researchers estimate muscle mass declines by roughly 3 to 8% per decade after 30, and faster after 60 (Volpi et al., 2004). Harvard Health puts it at up to 3 to 5% per decade.
The good news: two things are firmly in your control. Resistance exercise, and getting enough of the right protein.
Protein is made of amino acids. Nine of them are called "essential" because your body can't make them, so they have to come from food.
A 2003 study in the American Journal of Clinical Nutrition found that essential amino acids are primarily responsible for stimulating muscle protein building in healthy older adults (Volpi et al., 2003). In other words, the essential ones do the heavy lifting.
Before any supplement, aim for a palm-sized portion of protein at every meal. Approximate protein per serving:
Pair it with two or three short strength sessions a week. That combination is what the research supports most strongly.
Some people struggle to eat enough protein: smaller appetites, plant-based diets, or simply busy days. For them, an essential amino acid supplement is a convenient way to top up.
What it won't do: replace food, replace exercise, or treat any medical condition. Results vary from person to person.
Check with your doctor first if you have kidney or liver problems, are pregnant or nursing, or take prescription medicines.
Read the full ingredient list, current price and guarantee terms before you decide.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This page is for general information and is not medical advice.
Sources: Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care, 2004. Volpi E et al. Essential amino acids are primarily responsible for the amino acid stimulation of muscle protein anabolism in healthy elderly adults. Am J Clin Nutr, 2003. Harvard Health Publishing, Preserve your muscle mass.
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