Written by the Plenthera team (trained in orthomolecular nutrition). Scientifically reviewed in April 2026. Last updated: 18 September 2026.
Amino acids are the building blocks of proteins — and therefore the building blocks of virtually every tissue in your body. In addition to their role in protein structure, specific amino acids also have direct biochemical effects: L-theanine for mental focus, glycine for evening rest, glutamine for gut and immune function, BCAA and EAA for muscle growth. At Plenthera you will find all the relevant amino acids in pure free form — as individual products or in combination. Vegan, high-dose and without fillers.
Which amino acid suits your goal?
| Purpose | Amino acid | Dosage |
|---|---|---|
| Sports recovery | BCAA / EAA / glutamine | 5-15 g around training |
| Muscle protein synthesis | EAA / leucine | 5-10 g per shake |
| Evening rest / sleep | L-glycine / L-theanine | 3-5 g glycine, 100-200 mg theanine |
| Focus without agitation | L-theanine | 100-200 mg, optionally with caffeine |
| Gut theme | L-glutamine | 5-15 g/day |
| Pre-workout pump | L-arginine | 3-6 g, 30-60 min beforehand |
| Cardio theme | L-taurine | 500-2000 mg/day |
| Vegan protein supplementation | L-lysine | 500-3000 mg/day |
What are amino acids?
Amino acids are the building blocks of proteins. There are 20 amino acids from which all the proteins in your body are built. Nine are essential: the body cannot make them itself and must obtain them through food. The body makes the rest itself, but targeted supplementation can be beneficial for specific goals.
When you eat protein — whether chicken, soya or a protein shake — your digestive system breaks the protein down into individual amino acids and small peptides. These are absorbed into the bloodstream and used to build your own proteins: muscle, skin, hair, enzymes, hormones, immune cells. This "amino acid pool" system works continuously, day and night.
Supplementation with individual amino acids is different from protein supplementation. Someone who drinks a protein shake gets a mix of all the amino acids — the composition of that shake determines the profile. Someone who takes L-theanine gets 200 mg of one specific amino acid directly available — a targeted dose with a targeted action. For many amino acids, there are specific functions for which individual supplementation can make sense.
For each amino acid we describe the traditional use and what research suggests so far, without claims about their effects. Also see our vegan protein category for the protein route and our creatine category for the sports cluster.
What does science say?
For individual amino acids such as glutamine, theanine, glycine, taurine and arginine, research is mainly focused on specific applications: theanine and caffeine on attention, glycine on sleep quality, glutamine on the gut wall, arginine and citrulline on nitric oxide. We describe these lines of research and the traditional use.
For essential amino acids as part of protein supplementation, the authorised protein claims from Regulation (EU) 432/2012 apply: "Protein contributes to a growth in muscle mass", "Protein contributes to the maintenance of muscle mass" and "Protein contributes to the maintenance of normal bones" — provided the specific product reaches the threshold of 12% energy from protein. For individual BCAA or EAA supplements, this threshold is not always reached.
We regard amino acids as legitimate food supplements for specific goals, within the legal frameworks that we respect as a webshop.
A tour of the most requested amino acids
L-theanine (100-400 mg): An amino acid from green tea. Popular for focus without agitation (combines well with caffeine) and evening relaxation. No sedative effect.
L-glutamine (5-15 g): The most abundant amino acid in the blood. Fuel for enterocytes (gut wall cells) and immune cells. Popular in the context of gut health and sports recovery.
L-glycine (3-5 g): A calming amino acid, popular for the evening/sleep. Also a component of collagen.
L-taurine (500-2000 mg): Conditionally essential — popular in energy drinks and cardio research. Plays a role in osmoregulation.
L-arginine (3-6 g): Precursor of nitric oxide (NO). Popular pre-workout for circulation and pump.
L-lysine (500-3000 mg): An essential amino acid, often under-represented in plant sources. Popular among vegans and in the lip theme.
BCAA (5-10 g): Leucine + isoleucine + valine. A sports supplement for recovery and muscle protein synthesis — especially when training in a fasted state.
EAA (5-15 g): All 9 essential amino acids in free form. Complete for muscle protein synthesis.
The amino acids at Plenthera
L-theanine
Free-form L-theanine, in capsules or powder. For focus and evening relaxation. Combines well with caffeine (1:2 ratio coffee/theanine) or magnesium bisglycinate.
L-glutamine
Taste-neutral powder or capsules. For sports recovery or the gut theme. Can be mixed into water or juice.
L-glycine
Sweet-tasting powder. For evening use — mixes well into warm milk or plant-based milk. A cofactor in collagen synthesis.
L-taurine
Capsules or powder. Popular among athletes and in cardio research. Taste-neutral.
L-arginine
Capsules or powder. Pre-workout, 30-60 minutes before training, for the NO effect and pump.
L-lysine
Capsules or powder. For vegans, in the lip theme or as an essential amino acid supplement.
BCAA formulas
Leucine + isoleucine + valine in a 2:1:1 ratio. For athletes who train in a fasted state.
EAA formulas
All 9 essential amino acids in free form — more complete than BCAA. For muscle protein synthesis.
How do you use amino acids?
A simple basic approach to amino acid supplementation:
- Determine your specific goal: sport, sleep, stress, gut, vegan supplementation.
- Choose the corresponding amino acid (see the comparison table).
- Follow the recommended dosage on the label.
- Timing: theanine and glycine in the evening, BCAA/EAA around training, glutamine spread over the day.
- Combine where logical: theanine + caffeine for focus, glycine + magnesium for sleep.
- For general protein supplementation: first choose a good protein supplement (vegan protein) before you stack individual amino acids.
- If you take medication: consult beforehand, especially with L-arginine (blood pressure medication) and BCAA (insulin medication).
Myths and misconceptions about amino acids
Myth 1: "BCAAs are essential for muscle growth."
BCAAs contain leucine — which triggers muscle protein synthesis. But without the other essential amino acids, the body cannot complete the building blocks. EAAs (all 9) or a good protein supplement are more effective than BCAAs alone.
Myth 2: "L-theanine makes you sleepy."
L-theanine is calming without being sedative. Many users actually experience improved focus without agitation — especially in combination with caffeine. Any sedative effect is minimal.
Myth 3: "The more amino acids, the better."
Amino acids are not harmless at high dosages. Too much arginine can affect blood pressure, too much glutamine can build up ammonia, too much BCAA can inhibit the absorption of other amino acids. Follow the recommended dosages.
Myth 4: "Vegans always need extra lysine."
Not automatically. A varied plant-based diet with pulses, quinoa and amaranth provides sufficient lysine. For those with a one-sided diet or who train intensively, supplementation can be useful.
Combining amino acids with other supplements
Amino acids often work synergistically with each other or with other supplements. Popular combinations:
- Theanine + caffeine: for focus without agitation. A classic combo (1:2 ratio caffeine:theanine).
- Glycine + magnesium bisglycinate: for evening rest and sleep.
- BCAA / EAA + creatine: the basis of the sports cluster.
- Glutamine + probiotics: for the gut theme.
- Arginine + citrulline: for pre-workout pump (citrulline raises arginine levels more effectively).
- Vegan Protein: for those who want the complete protein route — individual amino acids as a targeted supplement.
Frequently asked questions
What are amino acids?
Building blocks of proteins — 20 amino acids from which all the proteins in your body are built. 9 essential (from food), 11 non-essential (the body makes them itself).
What is the difference between BCAA and EAA?
BCAA: 3 amino acids (leucine, isoleucine, valine). EAA: all 9 essential ones. EAA is more complete for muscle protein synthesis.
What is L-theanine?
An amino acid from green tea — popular for focus without agitation and evening relaxation. Dosage 100-400 mg.
How much BCAA per day?
5-10 g around training. Or: choose EAA for a complete profile.
When should you take amino acids?
Depending on the goal: theanine/glycine in the evening, BCAA/EAA around training, glutamine spread out.
Do I need amino acids alongside protein powder?
Not in general. For specific goals, yes: theanine for focus, glycine for sleep, glutamine for the gut theme.
Does L-theanine help with sleep?
A calming effect, not sedative. Many users experience it as supportive for evening rest.
What does glutamine do?
Fuel for gut wall cells and immune cells. Popular in the context of gut health and sports recovery.
Which amino acids for sport?
BCAA / EAA for recovery and muscle synthesis. Glutamine for recovery and the gut. Arginine pre-workout for pump.
Are amino acids vegan?
Commercial amino acids are usually produced synthetically or via fermentation — plant-based. Watch the capsule type: gelatine = animal, HPMC = vegan.
Sources
- EFSA Regulation (EU) 432/2012 — protein claims (general).
- Wolfe RR., "The role of dietary protein in optimizing muscle mass, function and health outcomes in older individuals", Br J Nutr (2012).
- Jackman SR. et al., "Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans", Front Physiol (2017).
- Kim DO. et al., "L-Theanine, an amino acid in green tea, attenuates β-amyloid-induced cognitive dysfunction", Free Radic Biol Med (2009).
- Kim MH. et al., "The roles of glutamine in the intestine and its implication in intestinal diseases", Int J Mol Sci (2017).
Disclaimer: This text is for informational purposes only and does not replace medical advice. Amino acids are food supplements, not medicines. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first.