Key Takeaways

  • Branch-chain amino acid (BCAA) supplements are used to enhance athletic performance, reduce muscle soreness, and prevent fatigue.
  • The best BCAA supplements are high quality, free of artificial additives, and trusted by healthcare professionals.
  • Registered dietitians Ellen Landes and Jillian Kubala’s top pick for overall BCAA supplementation is Thorne Amino Complex.

Branched-chain amino acids (BCAAs), include the essential amino acids leucine, isoleucine, and valine.

BCAAs differ from other amino acids because they have a branched structureTrusted Source and are the only amino acids broken down in skeletal muscle. They’re considered essential because you must consume them through your diet.

Many athletes and gym-goers take BCAA supplementsTrusted Source to enhance performance, reduce soreness, and prevent muscle fatigue. While more research is needed, BCAAs may also benefit people with low protein intake, older adults, and those with liver conditions like cirrhosis.

While BCAAs aren’t necessary for everyone, they might be helpful for certain people, including athletes. If you’re interested in trying a BCAA supplement, our dietitians rounded up the eight best.

Many products are on the market, which may leave you wondering which ones are best. This article lists BCAA supplements that meet the following criteria:

  • Quality: BCAA supplements produced in facilities that adhere to Current Good Manufacturing Practices (CGMPs)Trusted Source and tested for purity and accuracy, ideally by a third-party organization
  • Ingredients: BCAA supplements free of artificial additives, including sweeteners, colorings, and flavors
  • Reputation: BCAA supplement products trusted by healthcare professionals like doctors and dietitians
  • Vetting: BCAA supplements that we’ve vetted to ensure that they align with Healthline’s brand integrity standards and approach to well-being; read more about our vetting process

A note on price

General price ranges with dollar signs ($ to $$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.

Generally, prices range from $0.35 to $1.83 per serving, or $14.62 to $55 per container, though this may vary depending on where you shop.

Serving sizes are generally 1 to 2 scoops for powdered supplements and 2 to 4 pills for capsule supplements.

Pricing guide

  • $ = under $0.50 per serving
  • $$ = $0.50 to $1 per serving
  • $$$ = over $1 per serving

Here’s a quick look at how our picks compare:

-
Price per serving
Type
Available flavors
Leucine
Isoleucine and Valine
Other ingredients
Sweetener
Safe for sport
Thorne
$1.63
powder
• lemon
• berry
1.25 g
625 mg
EAAs
stevia
yes
Designs for Health
$2.25
powder
orange
2.5 g
1.2 g
L-glutamine
stevia
no
Klean Athlete
$1.79
powder
orange
2 g
1 g
peak ATP
• xylitol
• monk fruit
• stevia
yes
NOW powder
$0.74
powder
unflavored
2.3 g
1.1 g
–
–
yes
Pure Encapsulations powder
$0.89
powder
unflavored
1.5 g
750 mg
–
–
no
Naked Nutrition
$0.35
powder
• unflavored
• Cherry Lime
• Strawberry Lemonade
2.5 g
1.25 g
–
–
no
Pure Encapsulations capsules
$0.62
capsules
unflavored
600 mg
300 mg
–
–
no
NOW capsules
$0.87
capsules
unflavored
not disclosed (2.6 g total BCAAs)
not disclosed
–
–
yes

Note that safe for sport products include those that are NSF Certified for Sport or Informed Sport certified.

If you’re interested in taking a BCAA supplement, there are a few things to consider while you’re shopping for a product.

  • Quality: When shopping for a BCAA supplement, it’s important that you buy supplements only from trusted brands that adhere to safety and quality standards, such as third-party testing and those that follow CGMPs established by the FDA.
  • Dose: Dosing of BCAAs depends on many factors, including what you’re taking the BCAAs for and your body weight. Most supplements contain between 3 g and 10 g of total BCAAs per serving and can be taken several times daily. If you’re unsure about proper dosage or timing, it’s best to consult a registered dietitian who specializes in sports nutrition or a doctor if you’re taking BCAAs for a health condition.
  • Ingredients: Some BCAA supplements contain added sugars, gluten, soy, and artificial sweeteners. Be sure to read ingredient lists if you want to avoid any of these.
  • Form: Consider the type of BCAA supplement that works best for you. For example, powders are a good choice if you have a hard time swallowing pills.

BCAA supplements are generally considered safe. However, it’s best to check with a healthcare professional before starting a new supplement, especially if you have a health condition.

Some people, including those with health conditions that interfere with the breakdown of BCAAs, such as maple syrup urine disease, should avoid takingTrusted Source BCAA supplements.

Additionally, BCAA supplements are not recommended for people who are pregnant or nursing.

As with many supplements, you may be wondering about the benefits of taking BCAAs and how effective they are. Below are some answers to some of the most frequently asked questions about BCAAs.

While most studies suggest that BCAAs are unlikely to improve exercise performance or muscle growth, they have been shown to decrease muscle soreness when taken before or after a workout.

They may also have benefits outside of exercise performance, such as for:

However, these benefits are still being studied. More solid evidence is needed.

Studies suggest that BCAAs may be beneficial for certain populations, such as athletes and people with some liver conditions like cirrhosis, though their effectiveness remains debated.

Keep in mind that dosing and frequency change depending on what the BCAA supplement is being used for. For example, an athlete taking a BCAA supplement to support performance and recovery may require a different daily dose than someone using a BCAA supplement to improve a liver condition.

This is why it’s always best to get advice from a healthcare professional to ensure you use BCAA supplements effectively and appropriately.

Lastly, keep in mind that BCAA supplements aren’t necessary for everyone. BCAAs are found naturally in food sources of protein, and most people get enough through a well-balanced diet.

Generally, BCAA supplements are safe for healthy individuals to take and haven’t been shown to cause serious side effects.

However, some people should not take BCAA supplements, including people who are pregnant or nursing, or people with maple syrup urine disease, a condition in which the body cannot break down BCAAs.

It’s always a good idea to talk with a healthcare professional before starting any new supplements, especially if you’re taking medications.

For athletes, it’s usually recommended to take BCAAs shortly before or after a workout, though there’s no set time on when to take them.

Studies suggest that BCAA levels peak around 30 minutes after ingestion and drop to their initial level after 180 minutes.

If a healthcare professional recommends a BCAA supplement for a health condition, be sure to follow their dosing instructions.

Research suggests that it’s safe for most people to take BCAAs daily for extended periods.

However, for most people, taking BCAAs every day isn’t necessary. If you have questions regarding the safety of BCAA supplements and whether you should be taking them daily, you can talk with a trusted healthcare professional.

Studies show that BCAAs contain around 4.65 calories per gram. However, the calorie content isn’t always listed on supplement labels due to different regulations regarding the calorie content of whole proteins and individual amino acids.

BCAA supplements are popular among those looking to boost exercise performance.

Many types are available, including capsules and flavored or unflavored powders. You may also want to consider factors, such as:

  • ingredient quality
  • testing
  • cost before purchasing

BCAA supplements may not be safe for all people, so be sure to talk with a healthcare professional before taking any of the products listed above.