BCAA: benefits by goal, the dosage that worked, and the supplements ranked
What the 60 human studies of BCAA we graded show for each goal, the dose that worked, and the products that hold it. This page is educational, not medical advice.
BCAA benefits, by goal: what the studies show
Members OnlyThe top 1 of 1 goals
2 of these 60 human studies gave BCAA by drip, not by mouth.
| Goal | What the studies show | Studies | Dose that worked |
|---|---|---|---|
| Muscle and Strength | Improved in studies 60 studies, 28 showed an improvement, 11 found none, 12 pooled analyses, 2 by drip, injection or inhaler | 60 | 8 mg |
BCAA supplements, ranked by the human studies
Members OnlyThe top 1 of 1
BCAA dosage: how much per day
The dose that worked in the studies, and the upper limit
The studies taken by mouth that showed an improvement gave 8 mg to 110 g a day.
Biohacker panel
Members OnlyWhat our 10 biohackers say about BCAA
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Our articles on BCAA
Questions people ask
Members OnlyAnswered from the figures on this page
What is BCAA good for?
By the human studies we graded, BCAA shows an improvement for muscle and strength.
BCAA for muscle and strength: what do the studies show?
In the human studies of BCAA we graded for muscle and strength: 60 studies, 28 showed an improvement, 11 found none, 12 pooled analyses, 2 by drip, injection or inhaler. The dose that worked: 8 mg a day.
How much BCAA per day?
The studies taken by mouth that showed an improvement used 8 mg to 110 g a day.
When should I take BCAA?
The label of the one BCAA product we graded says to take it before or after exercise.
Can I take BCAA with my meds?
Some supplements can change how meds work or are absorbed. Members have every product checked against the meds in their Health Profile before it joins their protocol.
Educational, not medical advice. Figures come from the human studies on PubMed we have graded; a study counts for a form when it names the form it used. Updated as new studies arrive. How we grade →
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