Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: April 30, 2026.
Amino acids are the building blocks of proteins — and thus the building blocks of almost 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'll find all relevant amino acids in pure free form — individual products or in combination. Vegan, high-dose, and without fillers.
Which amino acid suits your goal?
| Goal | 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, possibly with caffeine |
| Gut health | L-glutamine | 5-15 g/day |
| Pre-workout pump | L-arginine | 3-6 g, 30-60 min beforehand |
| Cardio support | L-taurine | 500-2000 mg/day |
| Vegan protein supplement | 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 proteins in your body are built. Nine are essential: the body cannot produce them itself and must obtain them through diet. The body makes the rest itself, but targeted supplementation can be beneficial for specific goals.
When you eat a protein — be it chicken, soy, or a protein shake — your digestive system breaks down the protein 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 of individual amino acids is different from protein supplementation. Someone who drinks a protein shake receives a mix of all amino acids — the composition of that shake determines the profile. Someone who takes L-theanine receives 200 mg of one specific amino acid directly available — this is a targeted dosage with a targeted effect. For many amino acids, there are specific functions for which individual supplementation can be useful.
Important: for most non-essential amino acids, there are no health claims recognized by EFSA. We therefore do not make literal claims about the effects of individual amino acids. However, we describe their traditional uses and what research suggests so far. Also check out our vegan protein category for the protein route and our creatine category for the sports cluster.
Science and EFSA status
For individual non-essential amino acids (glutamine, theanine, glycine, taurine, arginine, etc.), there are NO health claims recognized by EFSA. We therefore do not make literal claims about the effects of individual amino acids — only about traditional use and research lines.
For essential amino acids as part of protein supplementation, the general EFSA protein claims apply (growth and maintenance of muscle mass, maintenance of normal bones) — provided the specific product meets the threshold of 12% energy from protein. For individual BCAA or EAA supplements, this threshold is not always met.
We consider amino acids to be legitimate food supplements for specific purposes, within the legal frameworks that we as a webshop respect.
An overview of the most requested amino acids
L-theanine (100-400 mg): Amino acid from green tea. Popular for focus without agitation (combines well with caffeine) and evening relaxation. No sedating effect.
L-glutamine (5-15 g): The most abundant amino acid in blood. Fuel for enterocytes (intestinal wall cells) and immune cells. Popular in gut and sports recovery contexts.
L-glycine (3-5 g): Calming amino acid, popular for 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 to nitric oxide (NO). Popular pre-workout for circulation and pump.
L-lysine (500-3000 mg): Essential amino acid, often underrepresented in plant-based sources. Popular among vegans and in the "lip-theme".
BCAA (5-10 g): Leucine + isoleucine + valine. 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
Unflavored powder or capsules. For sports recovery or gut health. Mixable with water or juice.
L-glycine
Sweet-tasting powder. For evening use — mixes well with warm milk or plant-based milk. Cofactor in collagen synthesis.
L-taurine
Capsules or powder. Popular among athletes and in cardio research. Unflavored.
L-arginine
Capsules or powder. Pre-workout 30-60 minutes before training for 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 training 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?
Simple basic approach to amino acid supplementation:
- Determine your specific goal: sports, sleep, stress, gut, vegan supplement.
- Choose the corresponding amino acid (see comparison table).
- Follow the recommended dosage on the label.
- Timing: theanine and glycine in the evening, BCAA/EAA around training, glutamine spread throughout 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 stacking individual amino acids.
- With medication use: 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. EAA (all 9) or a good protein supplement is more effective than individual BCAAs.
Myth 2: "L-theanine makes you sleepy."
L-theanine is calming without being sedating. Many users actually experience improved focus without agitation — especially in combination with caffeine. The sedating effect is minimal.
Myth 3: "The more amino acids, the better."
Amino acids are not harmless in high doses. 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 recommended dosages.
Myth 4: "Vegans always need individual lysine."
Not automatically. A varied plant-based diet with legumes, quinoa, and amaranth provides sufficient lysine. For those who eat a one-sided diet or exercise intensively, supplementation can be useful.
Combining amino acids with other supplements
Amino acids often work synergistically with each other or with other supplements. Commonly chosen combinations:
- Theanine + caffeine: for focus without agitation. Classic combo (1:2 ratio caffeine:theanine).
- Glycine + magnesium bisglycinate: for evening rest and sleep.
- BCAA / EAA + creatine: core sports cluster.
- Glutamine + probiotics: for gut health.
- Arginine + citrulline: for pre-workout pump (citrulline more effectively raises arginine levels).
- Vegan protein: for those who want a complete protein route — individual amino acids as targeted supplementation.
Frequently asked questions
What are amino acids?
Building blocks of proteins — 20 amino acids from which all proteins in your body are built. 9 essential (from food), 11 non-essential (body makes itself).
What is the difference between BCAA and EAA?
BCAA: 3 amino acids (leucine, isoleucine, valine). EAA: all 9 essential. EAA is more complete for muscle protein synthesis.
What is L-theanine?
Amino acid from green tea — popular for focus without agitation and evening relaxation. 100-400 mg dosage.
How much BCAA per day?
5-10 g around training. Or: choose EAA for a complete profile.
When to take amino acids?
Goal-dependent: theanine/glycine in the evening, BCAA/EAA around training, glutamine spread throughout the day.
Do I need amino acids in addition to protein powder?
Generally no. For specific goals, yes: theanine for focus, glycine for sleep, glutamine for gut health.
Does L-theanine help with sleep?
Calming effect, not sedating. Many users find it supportive for evening rest. EFSA claims do not exist.
What does glutamine do?
Fuel for intestinal wall cells and immune cells. Popular in gut and sports recovery contexts.
Which amino acids for sports?
BCAA / EAA for recovery and muscle synthesis. Glutamine for recovery and gut. Arginine pre-workout for pump.
Are amino acids vegan?
Commercial amino acids are usually synthetically produced or via fermentation — plant-based. Pay attention to the capsule form: gelatin = 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 a dietary supplement, not a medicine. In case of doubt or medication use, we recommend consulting a doctor or orthomolecular therapist first.