Amino Acid Supplements for Longevity: Your Complete Guide

Author: Izzy Sapien, MSNBL

Last edit: 12/31/25

In this guide, we cover:

• What amino acids are and why they matter

• Essential, non-essential, vs conditionally essential amino acids

• Branched-chain amino acids (BCAAs) and their role in muscle health

• Amino acids that support longevity (glycine, lysine, derivatives)

• Amino acid derivatives and their benefits

• How amino acids affect cellular health, collagen, and aging

• How to choose the right supplement for your needs

• Tips for maximizing longevity benefits with amino acids

What Are Amino Acids and Why Do They Matter

Amino acids are considered the building blocks of protein. 21st century biochemistry research also led scientists to learn their importance in other processes such as cell signaling, gene expression, and their ability to act as precursors to other important biological processes such as hormone synthesis.¹ 

So what happens when you don’t get enough amino acids?

Well, inadequate levels of amino acids and their metabolites, like polyamines, can negatively impact a number of functions in the body.¹ Which is why it's important to develop healthy dietary patterns and integrate supplementation when necessary.

Amino acids are broken down into three groups but don’t let the names fool you! Even non-essential amino acids serve important purposes.

Essential amino acids (EAAs)

Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are considered essential because they cannot be synthesized by the human body.² So we must get these amino acids through diet or supplementation.²  Low intake of these essential amino acids can have negative effects on both body and mood.

Interestingly, it is believed that losing our ability to synthesize essential aminos from scratch was an evolutionary development to reduce energy expenditure in the  body.² Energy is your body’s main currency so finding ways to use it efficiently is a major advantage. However, that means we now depend on other organisms for the essential material to make essential amino acids.

In the sports medicine world, adequate intake of EAAs are required to maintain and/or increase bodyweight.³ 

Where do we get essential amino acids?

Protein! When a protein contains all nine essential aminos- it is considered a “complete protein.” These are usually animal-based proteins but through variety, complete protein meals can be enjoyed in plant-based diets. However, supplementation is usually key for plant-based nutrition goals. 

Non-essential amino acids

Alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine are considered non-essential because the human body can synthesize these under normal conditions.² Some of these are considered conditionally essential amino acids.

Conditionally Essential Amino Acids

Conditionally essential amino acids are used for specific conditions and processes. For example, many are growth promoting- which is imperative for children, pregnant women, and those who are breastfeeding.² 

There is some nuance in individual nutrition. For example, when people lack the required enzymes to perform synthesis of a normally non-essential amino acid, that amino acid is now essential in that specific case.²

Interestingly, scientists are still discovering amino acids. Selenocysteine and pyrroylsine are the most recent discoveries.² 

Supplementation of certain conditionally essential amino acids, like glycine, can have other supportive functions in the body.

So.. Then What Are Branched-Chain Amino Acids?

Of the nine essential amino acids, Valine, leucine, and isoleucine are known as branched chain amino acids.⁴ Alterations in their metabolism are common in a number of diseases.⁴ They are also a popular supplement in sports nutrition often referred to as “BCAAs”.

A 2024 review showed branched-chain amino acid supplementation reduced creatine kinase levels and muscle soreness when taken at a high dose. Though more studies on their effectiveness are needed, the current conclusion showed them as an effective supplementation for reducing post exercise muscle damage markers.⁵

Amino Acids That Support Longevity

Some amino acids go beyond protein, they can help your body live longer, stronger, and healthier. Here’s a few key amino acids (and derivatives) that have been researched for their role in longevity.

Glycine

Glycine is a conditionally essential amino acid that has a role in multiple pathways linked to healthy aging. It contributes to glutathione production and supports creatine synthesis.⁶ Emerging research suggests it may also help modulate cellular stress-response pathways. 

Glycine and Autophagy

Animal research has shown an interesting relationship linking glycine to the existing relationship between methionine restriction and autophagy.⁷ 

Now, the relationship between dietary restriction (like fasting) and autophagy have been well documented with various forms of restriction at the forefront of this science including restriction of the EAA methionine or general caloric restriction. However, emerging research shows supplemental glycine can be methylated by the enzyme glycine N-methyltransferase (GNMT) to form sarcosine.⁶

Why does this matter?

Experimental studies show that increasing GNMT activity and sarcosine levels are associated with lower methionine burden and higher sarcosine has been observed in longer-lived animal models, with limited preliminary evidence in humans.⁶

In animal studies, glycine supplementation has been shown to mimic some effects of methionine restriction, including activation of cellular stress-response pathways such as autophagy, which support metabolic resilience and longevity.⁶

In summary: supplemental glycine may reduce methionine burden and activate cellular cleanup processes (autophagy), a key mechanism linked to longevity.

Lysine

Lysine is an essential amino acid that plays a role in tissue growth and repair.⁷ it also receives attention for its role in the immune system.⁷ Due to its importance, many cereals in food-scarce regions are still fortified with lysine today.⁸ Fortification is when key nutrients are added to foods to ensure at-risk populations receive adequate amounts. Fortification also has additional uses in food production.

Other roles of lycine and areas of research include:

• Gene expression⁸

• Role as an essential component of collagen⁸

• Immunity⁷

• Bone health

 

What Are Amino Acid Derivatives? And Why Do They Matter?

Certain compounds are amino acid derivatives—molecules made from or related to standard amino acids—that support specific cellular functions but aren't necessarily considered a primary amino acid. 

The uses in the body range from use as antioxidants, cognitive support, metabolic support, immune support and more.⁹

Some examples of these are: 

• Creatine - which supports energy metabolism

• L-Theanine - which supports relaxation and cognitive function

• Taurine - shown to support cardiovascular outcomes as well as provide some antioxidant properties.¹⁰

• Glutathione - acts as a key antioxidant

How Amino Acids Affect Cellular Health

Cellular health is central to longevity. Here are a few ways amino acids support cellular health:

• Mitochondrial Efficiency - Amino acid metabolism is one of the most important metabolic processes providing energy to cells.¹¹

• Lifespan - Amino acid metabolism plays a role in regulating longevity with mitochondrial homeostasis being one way amino acids impact life expectancy.¹¹

• Antioxidant Support - Antioxidant systems help fight the daily internal and external burdens of our environment. This oxidation resistance helps the body maintain homeostasis. Your body has many of these systems in the form of various proteins, compounds, a few hormones as well as certain amino acids.¹¹ 

• Collagen, Visible aging, and Connective Tissue Maintenance - Collagen is a protein molecule composed of a sequence of amino acids.¹² Collagen loss is one of the most visible factors of aging. As we age our collagen production decreased at an estimate rate of 1-1.5% per year.¹³ Collagen also provides structural support for connective tissue.¹²

How To Choose the Right Amino Acid Supplement 

When choosing the best amino acid supplement for you, you should take into account factors like your individual health goals, amino acid form bioavailability, as well as the general quality of the supplement. Timing of your dose may also play a role in specific outcomes like muscle synthesis.¹⁴ 

Pro Tip: Look for supplements that clearly label L-form amino acids—this is the biologically active form. Avoid D-form versions, which may be ineffective.

 

Bioavailability

In nature, amino acids can be found in two forms- the D and the L form. However, only L-amino acids have biological activity.¹⁵  D-forms can actually be ineffective or worse case- dangerous for foods or supplementation.¹⁵ Think of the L-form as the “key” that fits into the biological process lock. Though the D- form may look the same, a mirror image in fact, this form does not fit in the lock. 

Quality brands will list which form they are using in the active ingredients section of the nutrition label. 

Tips For Maximizing Longevity Benefits

Maximizing benefits of supplementation relies on a healthy, 360 degree lifestyle. For amino acids, these benefits can be compounded by:

• Stack - Combine EAA’s with sufficient protein intake

• Daily movement - Take advantage of easy longevity hacks we’ve put together!

• Consistency - That may mean finding a way to consolidate your daily stack. 

Spotlight On TrūSpan Longevity Complex:

With our Daily Longevity Complex, we wanted to answer one question: what would provide the perfect morning fuel in a single scoop?

We made it easy by including a combination of various amino acids and amino acids derivatives geared towards supporting healthy aging and cognition. We also added vitamin C, D, and a healthy daily dose of creatine for a full longevity stack in a single scoop.

References

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2. Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids. [Updated 2024 Apr 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan. Link

3. Ferrando AA, Wolfe RR, Hirsch KR, et al. International Society of Sports Nutrition Position Stand: Effects of essential amino acid supplementation on exercise and performance. J Int Soc Sports Nutr. 2023;20(1):2263409. doi:10.1080/15502783.2023.2263409 Link

4. Holeček M. Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements. Nutr Metab (Lond). 2018;15:33. Published 2018 May 3. doi:10.1186/s12986-018-0271-1 Link

5. Salem A, Trabelsi K, Jahrami H, et al. Branched-Chain Amino Acids Supplementation and Post-Exercise Recovery: An Overview of Systematic Reviews. J Am Nutr Assoc. 2024;43(4):384-396. doi:10.1080/27697061.2023.2297899 Link

6. Johnson AA, Cuellar TL. Glycine and aging: Evidence and mechanisms. Ageing Res Rev. 2023;87:101922. doi:10.1016/j.arr.2023.101922 Link

7. Datta D, Bhinge A, Chandran V. Lysine: Is it worth more?. Cytotechnology. 2001;36(1-3):3-32. doi:10.1023/A:1014097121364 Link

8. Holeček M. Lysine: Sources, Metabolism, Physiological Importance, and Use as a Supplement. Int J Mol Sci. 2025;26(18):8791. Published 2025 Sep 9. doi:10.3390/ijms26188791 Link

9. Wu G. Important roles of dietary taurine, creatine, carnosine, anserine and 4-hydroxyproline in human nutrition and health. Amino Acids. 2020 Mar;52(3):329-360. doi: 10.1007/s00726-020-02823-6. Epub 2020 Feb 18. PMID: 32072297; PMCID: PMC7088015. Link

10. Santulli G, Kansakar U, Varzideh F, Mone P, Jankauskas SS, Lombardi A. Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview. Nutrients. 2023;15(19):4236. Published 2023 Sep 30. doi:10.3390/nu15194236 Link

11. Li Q, Hoppe T. Role of amino acid metabolism in mitochondrial homeostasis. Front Cell Dev Biol. 2023;11:1127618. Published 2023 Feb 27. doi:10.3389/fcell.2023.1127618 Link

12. Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. [Updated 2023 Sep 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Link

13. Dakhovnik A, Mantovani M, Knufinke M, et al. A collagen amino acid composition supplementation reduces biological age in humans and increases health and lifespan in vivo. NPJ Aging. 2025;11(1):91. Published 2025 Nov 20. doi:10.1038/s41514-025-00280-7 Link

14. Williams M. Dietary supplements and sports performance: amino acids. J Int Soc Sports Nutr. 2005;2(2):63-67. Published 2005 Dec 9. doi:10.1186/1550-2783-2-2-63 Link

15. Zhang L, Wang G, Xiong C, et al. Chirality detection of amino acid enantiomers by organic electrochemical transistor. Biosens Bioelectron. 2018;105:121-128. doi:10.1016/j.bios.2018.01.035 Link