---
title: "Are EAAs or BCAAs Necessary for Weight or Longevity?"
description: "Essential amino acid supplements like EAAs or BCAAs aren’t needed for weight loss or longevity if you consume adequate protein and do strength training."
url: "https://www.myalloy.com/knowledge-base/are-amino-acid-supplements-like-eaas-or-bcaas-necessary-for-weight-or-longevity-benefits"
---

# Are EAAs or BCAAs Necessary for Weight or Longevity?

> Essential amino acid supplements like EAAs or BCAAs aren’t needed for weight loss or longevity if you consume adequate protein and do strength training.

## Are amino acid supplements like EAAs or BCAAs necessary for weight or longevity benefits?

Amino acid supplements like EAAs and BCAAs usually aren’t necessary for weight loss or longevity benefits, if you’re eating a reasonably balanced diet with enough protein. Here at Alloy, our doctors’ take is pretty straightforward: there isn’t good evidence that adding extra EAAs, BCAAs, collagen, etc, changes someone’s weight trajectory or longevity trajectory, and they can be expensive.

What *does* seem to matter, especially in midlife and during weight loss, is consistently getting enough total protein (so you’re getting all nine essential amino acids from food), plus strength training and an overall healthy diet. In our Weight Care guidance we use a ballpark protein target of **1.2 to 1.5 g per kg of ideal body weight per day**, and we encourage spreading it across meals since you generally need about 20 to 30 g in a meal to trigger muscle protein synthesis. (If you’re plant-based, it can take a little more planning to make sure you’re getting the full mix of essential amino acids.) If you want the longer explanation from an Alloy expert, this chapter gets right into it: [Supplements: Essential Amino Acids and BCAAs](https://www.youtube.com/watch?v=kBRBZbcbHH8&t=2953s)


[Watch video](https://www.youtube.com/watch?v=kBRBZbcbHH8&t=2953s)

For the food-first protein strategy we recommend in Weight Care, these are useful reads:

- [Start Your Weight Care Journey with Alloy](https://www.myalloy.com/blog/starting-your-weight-care-journey)
- [Tips on How Healthy Habits Boost Weight Loss](https://www.myalloy.com/blog/healthy-habits-boost-weight-loss)

[Find Your Plan](https://secure.myalloy.com/experience)

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This answer was created using the following resources:

- [Navigating Weight Gain in Midlife: Hormones, Health, and Solutions | Liz Plosser & Dr. Disha Narang - Supplements: Essential Amino Acids and BCAAs](https://www.youtube.com/watch?v=kBRBZbcbHH8)
- [The Science of Staying Strong | Dr. Vonda Wright - Nutrition for Strength and Longevity](https://www.youtube.com/watch?v=54P8cXjHSaQ)
- [Tips on How Healthy Habits Boost Weight Loss](https://www.myalloy.com/blog/healthy-habits-boost-weight-loss)
- [Start Your Weight Care Journey with Alloy](https://www.myalloy.com/blog/starting-your-weight-care-journey)
- [Lock In Your Weight Care Progress with Alloy](https://www.myalloy.com/blog/lock-in-your-progress)

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*This is a markdown version of [https://www.myalloy.com/knowledge-base/are-amino-acid-supplements-like-eaas-or-bcaas-necessary-for-weight-or-longevity-benefits](https://www.myalloy.com/knowledge-base/are-amino-acid-supplements-like-eaas-or-bcaas-necessary-for-weight-or-longevity-benefits) for AI/LLM consumption.*