Amino Acids: Benefits for Strength, Longevity, and More

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Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.

Amino acids are essential to nearly every function in your body, and as you age, their importance only grows.

That’s because one of the biggest predictors of healthy aging is something often overlooked: muscle. Maintaining lean muscle as you get older helps support metabolism, improve balance, regulate blood sugar, and strengthen your body’s ability to handle stress and illness.

In this article, we’ll explore the importance of amino acids and which ones matter most for strength and longevity. 

What Are Amino Acids?

Amino acids are the building blocks of protein, and proteins are the building blocks of everything in your body, including muscle. They’re involved in nearly every biological process, from repairing tissues and building muscle to producing hormones, enzymes, and neurotransmitters.

There are 20 total amino acids, which are broken down into two types: 

• Essential amino acids (EAAs): Your body can’t make these on its own, so you must get them through food or supplements. There are nine total, and they are needed to build and repair muscle, produce enzymes and hormones, support immune function, and carry out countless other processes your body can’t perform without them.

• Non-essential amino acids: Your body can produce these on its own, but that doesn’t make them any less important. They’re used for a wide range of important functions, including supporting digestion, maintaining immune and brain health, producing neurotransmitters, and helping with tissue repair and antioxidant defense.

Top Aminos to Prioritize for Strength and Longevity

Not all amino acids have the same impact when it comes to building muscle and aging well. These are the ones worth prioritizing if your goal is to stay strong, energetic, and resilient:

• Leucine: One of the three branched-chain amino acids (BCAAs); the standout amino for muscle growth and maintenance; triggers mTOR, the pathway responsible for muscle protein synthesis. 💡Look for supplements with the ingredient DL 185™—a leucine peptide that supports more efficient uptake and utilization.

• Isoleucine: One of the three BCAAs; supports muscle growth and energy.

• Valine: Acts as a complement to the other two BCAAs; it’s used to make glucose in the body and helps support muscle growth and energy production.

• Lysine: It plays key roles in protein building, calcium absorption, and the production of hormones and enzymes. It also supports energy metabolism, immune function, and the formation of collagen and elastin.

• Methionine: A precursor to cysteine and glutathione, a major antioxidant; crucial for detox and cellular function. 

• Tryptophan: A precursor to serotonin and melatonin; supports mood regulation, cognitive function, and sleep quality.

• Ergothioneine: Acts as a powerful antioxidant and cellular protector, with its own dedicated transporter in the body; helps reduce oxidative stress, protect mitochondria, and support long-term cellular health. 💡Look for supplements that contain the ingredient MitoPrime®, a highly purified form of L-ergothioneine designed for maximum potency and bioavailability.

As you can see, amino acids are involved in so many vital processes, supporting everything from muscle growth and energy production to immune defense and cellular repair. That’s why consistent intake is crucial to support long-term health and longevity.

Other Longevity Compounds to Consider

In addition to essential amino acids, these standout compounds may also support strength, metabolism, and healthy aging:

• L-BAIBA: A metabolite of the amino acid L-valine, L-BAIBA is released by muscles during exercise. It’s linked to many of exercise’s benefits, including improved metabolism, increased energy expenditure, and better fuel utilization. 💡Look for supplements that contain the ingredient MitoBurn®—the only standardized and research-backed version of L-BAIBA. 

• Creatine: A compound made from amino acids that helps supply quick energy to muscles by replenishing ATP, the body’s primary energy molecule. It supports strength, power, and muscle growth, and may have benefits for cognitive function and healthy aging.

• Beta-Alanine: This amino acid is the building block of carnosine, a dipeptide concentrated in muscle and brain tissue. Supplementing with beta-alanine has been shown to increase muscle carnosine levels, which may enhance endurance, improve exercise performance, and support efficient muscle contraction. Carnosine also offers antioxidant benefits that may support healthy aging and cellular protection.

How to Support Your Body with Amino Acids

Most people can meet their essential amino acid needs through a balanced diet that includes protein-rich foods like eggs, dairy, meat, fish, soy, chia seeds, hemp seeds, quinoa, and beans.

That said, many choose to supplement strategically to support muscle maintenance, recovery, and longevity. By prioritizing the right amino acids and supportive compounds, you can build a strong foundation for lasting strength, sharper focus, and healthier aging.