Branched Chain Amino Acids better known as BCAAs are some of the most revered ingredients in the supplement industry - thanks largely to their excellent ability to support exercise performance, boost muscle growth and decrease fatigue. Consisting of 3 essential amino acids, the BCAAs include Leucine, Isoleucine and Valine. BCAA supplements are some of the safest around, however many people are worried about any potential side effects. Here we take a look at some of the more common concerns and help separate fact from fiction. Before we take a look at the potential side effects of BCAA supplementation, let’s examine why BCAAs are considered some of the most effective and popular supplements around. Found naturally in animal products, BCAA supplements are commonly used as an intra-workout supplement as well as a recovery supplement. The most famous BCAA; Leucine is known for its ability to signal a protein called mammalian target of rapamycin (mTOR), which stimulates muscle protein synthesis1.
This makes Leucine one of the key amino acids supporting muscle hypertrophy or muscle growth. Isoleucine is another important amino acid which has been shown to support glucose uptake in muscles2, which has ramifications for blood glucose control. Lastly, evidence suggests Valine supports muscle glycogen synthesis3; ideal for exercise performance. All-in-all BCAA supplementation is a great way to help boost performance during exercise and help support the results and recovery capacity you’re after. There are many proposed side effects from the use of BCAA supplements, some of which appear to be more far fetched than others. Let’s take a look at four of the most commonly suggested side effects of BCAA supplementation and whether or not they hold true. A common misconception, BCAA supplements may actually help to prevent hair loss. A recent theory on hair loss is that men and women who experience some hair loss tend to have deficiencies in their hair follicle’s potassium ion channels4.
These potassium ion channels are seen as crucial for maintaining a hair follicle’s full biological activity and function. BCAA supplementation (at least topically) have shown promise in boosting synthesis of these potassium ion channels and therefore help to improve the effectiveness of many of the hair loss medications around. In addition, hair is mostly protein; a large percentage of which consists of BCAAs – so it would make sense that maintaining our bodies level of BCAAs is important for hair growth and health. Acne is a common skin disease which is said to affect up to 9% of the entire population. Most of us would have suffered through our acne prone teenage years with a sense of anguish and hope that it would never occur again in our adult lives. But could supplementing with BCAAs lead to a return of the dreaded skin condition? There has been research to suggest that high protein intakes and dairy consumption could be associated with acne development5,6, with leucine being the main amino acid culprit due to its ability to activate lipid production.
More research does need to be conducted, however if you do experience a flare up, you can minimize acne development through a reduction in overall dairy intake and by having a lower glycaemic diet. A few BCAA supplement users have complained about stomach and gastro issues such as increased gas and cramps, however there is no evidence to suggest this is due to any of the branched chain amino acids. Often times, it is an increased intake of carbohydrates or other flatulence increasing foods that are the culprit. If you have eliminated this as an offender, you may just be one of the few people who have issues digesting branched chain amino acids. If you do find yourself in this boat, a few dietary changes may be able to help including increased intake of probiotics (such as yoghurt), certain spices such as cumin, curcumin (tumeric) and coriander as well as use of digestive enzymes. There has been speculation that BCAA supplementation may lead to such serious mental health issues such as depression due to certain nutrient interactions.
Branched chain amino acids tend to compete with tryptophan in crossing the blood brain barrier. There has been evidence that lowered tryptophan to BCAA ratios are linked to depressive symptoms7. There haven’t been any actual studies linking BCAA supplementation with depression, just a plausible mechanism. You can reduce the ratio of BCAAs to tryptophan by supplementing during periods which increase the absorption of these amino acids into the muscle, such as with increased carbohydrate intake and with physical activity. In general though, depression has a much more complicated set of causes than simply supplementing with BCAAs. Over the years there has been a ensuing debate about whether higher protein diets can damage kidney function, however there hasn’t been any evidence linking the two. For people with healthy kidneys, higher intakes of up to 2.8g/kg of bodyweight of protein seem to not affect kidney function8. It is only with damaged kidneys or people with initial stages of kidney problems that dietary protein becomes an issue.
In fact, BCAA supplementation for people with kidney disease is a viable way of ensuring you have adequate essential amino acids without increasing your protein intake. There is little to no evidence that BCAA supplementation can result in liver damage and in fact BCAAs a routine supplement given to people with liver damage9. While there are plenty of other proposed side effects of BCAA supplementation such as headaches, rashes, diarrhea and tingling, there really isn’t any basis to these claims. The only other side effects may be fatigue and loss of motor coordination, but this only occurs in people with pre-existing medical conditions. In general, supplementing with BCAAs are a great way to improve your training and maximise your results and their benefits definitely outweigh the small chance of negligible side effects.Next to protein powders, BCAAs - or branch chain amino acids - are the most popular addition to an athlete’s supplement stack. That’s because BCAAs are the “building blocks” of muscles, making up 35% of our muscle mass and essential for molecular growth and development (read: bigger biceps) to happen.
In addition to facilitating cell growth and repairing tissue damaged from tough workouts, BCAAs form antibodies, are a component of the enzyme and hormonal system, build essential RNA and DNA, and transport oxygen throughout the body.BCAAs are especially important for vegan athletes and will ensure you’re taking in the right amino acids for protein synthesis - while we know Vegans can get plenty of complete protein from plant-based foods, vegan athletes benefit from the extra “insurance” taking a BCAA provides. Taking these, in addition to a balanced diet rich in nutritious whole foods, will help you make the most of your workout.When buying any BCAA supplement, it’s important to go for a formula that contains an optimal ratio of 2:1:1 leucine, isoleucine, and valine. By opting for this blend of amino acids in these amounts, you get the full panel of benefits from a BCAA supplement. Studies have shown this ratio to be the most beneficial, with valine improving endurance and isoleucine playing a role in fat loss and reducing fatigue - two very important factors when you’re looking for a solid supplement to add to your stack.
BCAAs are also available in 4:1:1 and 8:1:1 ratios, but these blends with an excess of leucine can negate the positive effects from isoleucine and valine.Vegan athletes will want to pay close attention to the label, avoiding any products that contain gelatin, which comes from the connective tissue of cows and pigs, and glyceryl monostearate, which can be made from animal fats, unless it’s clearly marked “vegetable glyceryl monostearate.” These ingredients tend to be more prevalent in capsules and tablets rather than powders, so take special care if you’re looking to supplement with a pill rather than a powder.You’ll also want to note the source of the amino acids in the supplement. Whether you’re vegan or not, the thought of a BCAA derived from duck feathers or pig hair is pretty gross, so be sure to opt for a BCAA supplement that is made from a plant source like corn. Some brands might add natural ingredients like coconut water or sunflower lecithin, to boost electrolytes and make the powder more mixable, but on the whole, a shorter ingredient list is best - this will lessen the chance of sneaky animal products, and is also healthier for your body.
Whenever possible, opt for products that are clearly marked “vegan” or “plant-based” - not only will this eliminate any confusion, but you’ll also be putting your dollars toward a company that values its cruelty-free customers.The source of many BCAAs tends to be hidden and hard to find making it difficult to purchase a supplement that's inline with your cruetly-free lifestyle.So what’s an athlete to do when they want to get every bit of benefit from their workout, without consuming pulverized duck feathers?If you stick with the tips we included above, you should be able to find something at your local Supplement store.Alternatively, the brands listed below are 100% vegan-friendly without sacrificing the quality you would expect. Raw Barrel’s Extra Strong Pure BCAA Tablets Raw Barrel’s BCAA formula packs 1,000mg of BCAAs into each convenient tablet - that means you save money by taking half the pills for the same dose as traditional powders or capsules. Raw Barrel boasts clean, pharmaceutical-grade branch chain amino acids, without fillers or “added bull” to weigh your body down.
The easy-to-take tablets are perfect for people who don’t want to be bothered with stirring their BCAAs into a liquid, and are made with 100% plant-based ingredients - no gelatin here!In addition to the unique tablet form, Raw Barrel uses a natural fermentation method to extract the BCAAs from plants, as opposed to “acid extraction,” which is commonly performed by competitors. Everything, from production to testing, occurs in the United States. Reviewers note that the tablets are easy to swallow, and don’t come with the bloating, dizziness, and other side effects that can occur from other supplements. You can feel good about purchasing Raw Barrel’s BCAA blend because the company offers a lifetime guarantee on the product - you can return the product at any point for a full refund, no questions asked. It’s great to see a company that takes such pride in their product and the satisfaction of their customers.The DownsideWhile the tablets go down easy for most people, they are a little on the large side.
If you have difficulty swallowing pills, this product may prove to be less convenient than mixing a powder with a beverage.Find the Lowest Price on Amazon Micro Ingredients Plant-Based Pure Instantized BCAA Fermented from non-GMO corn, Micro Ingredients BCAA powder is 100% pure, clean, and vegan, containing no additives, preservatives, or artificial sweeteners. The powder is instantized with sunflower lecithin for easy mixing and contains an optimal 2:1:1 ratio of leucine, valine, and isoleucine for maximal muscle repair. The all-natural products are lab tested and packed in an FDA-registered facility in California with United States-sourced ingredients.Because it’s instantized, this powder is one of the best-mixing brands out there - the supplement will dissolve completely and clear in water, so it’s simple and pleasant to take, with no grittiness or clumps. Additionally, reviewers note that it is completely tasteless, allowing it even to be mixed with unconventional beverages like iced coffee.
Because it’s made from fermented foods, this formula is gentle on the stomach, and won’t cause bloating, gas, or cramping that can come with many health supplements. Additionally, it’s a great price on Amazon for the quantity and quality of the product.The DownsideWhile the formula is completely tasteless and mixes well in water, some reviewers note that the smell of the powder is so overpowering that it is hard to get it down.Find the Lowest Price on Amazon Clean Machine Unflavored BCAA Clean Machine is the perfect choice for the natural-food athlete - made from whole-food ingredients like fermented non-GMO corn, coconut water, and sunflower seeds, this unflavored formula mixes well with any protein shake, pre-workout, or post-workout drink. The coconut water provides natural electrolytes, and sunflower lecithin instantizes the powder for easy mixing. The blend is soy free, gluten free, non-GMO, and free of sweeteners, preservatives, additives, and synthetics for a zero carb, zero sugar supplement.
This product is on the expensive end of this list, and some reviewers note that the bitterness of the “unflavored” powder is very pronounced, which makes it hard to mix with certain beverages. This supplement is really about what it doesn’t contain versus what it does - reviewers appreciate that all ingredients in this vegan BCAA supplement are non-GMO, all-natural, and free of synthetic or chemical additives. Many reviewers noted a decrease in muscle soreness after taking this product, between the added BCAAs, as well as the electrolytes from the coconut water.The DownsideEven though this brand is unflavored, many reviewers note that the supplement is extremely bitter. It pays to be choosy when mixing this formula with certain beverages, and a strong-tasting beverage will help mask this taste.Find the Lowest Price on Amazon Solgar BCAA Plus Vegetable Capsules For those who can’t be bothered with powders and find tablets hard to digest, Solgar makes an easy-to-take soft gel capsule made completely from plant-based ingredients.
With the usual BCAAs leucine, isoleucine, and valine, the Solgar formula also includes a dose of vitamin B6, an important factor in amino acid metabolism.The soft gels are 100% vegan, gluten free, and kosher parve. Each bottle contains 100 vegetable-based capsules, and each serving consists of two soft gels. Athletes are recommended to take 1-3 servings of these capsules daily, depending on workout intensity and duration. Reviewers note that these capsules are fast-absorbing, easy to take and boost energy levels. It can be difficult to find a soft gel capsule that doesn’t contain animal-based gelatin, so we - and many reviewers - appreciate being able to take a convenient capsule while adhering to a plant-based diet. Additionally, this purity of the formula is top tier - it contains no unnecessary additives, preservatives, or sweeteners along with the BCAAs.The Downside This product gets mixed reviews from some purchasers - while it works wonders for some, many people note that they aren’t sure if the pills are particularly effective, as they don’t notice any change in recovery time or energy levels.