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The following doses have been studied in scientific research:
BY MOUTH:
- For a brain condition due to liver disease (hepatic encephalopathy): 240 mg/kg/day up to 25 grams of branched-chain amino acids daily for three months. In some cases the dose is taken in three divided doses daily.
- For mania: a 60 gram branched-chain amino acid drink containing valine, isoleucine, and leucine in a ratio of 3:3:4 taken every morning for 7 days.
- For tardive dyskinesia: a branched-chain amino acid drink containing valine, isoleucine, and leucine at a dose of 222 mg/kg taken three times daily for 3 weeks. *
If you'd like to start supplementing with branched-chain amino acids, how much you should take will depend on your individual needs and goals.
A World Health Organization report from 1985 states that the average adult should consume a minimum of 15 mg of BCAAs per pound (34 mg/kg) of body weight each day.
However, according to more recent research, the daily requirements may actually be as high as 65 mg/lb (144 mg/kg) of body weight per day.
Based on these newer studies, healthy adults should aim to consume:
- Women: A minimum of 9 grams of BCAAs per day
- Men: A minimum of 12 grams of BCAAs per day
People who include sufficient protein-rich foods in their diets most likely do not need to take supplements.
However, daily requirements may be slightly higher for athletes and people doing heavy resistance training. In these cases, supplements may be beneficial.
Most of the studies observing the benefits in trained individuals used supplement doses ranging from 10–20 grams of BCAAs per day.
The best time to take BCAA supplements is before and/or after your workout. Many people who are trying to gain muscle also take them in the morning and before bed.
However, whether the exact timing makes a big difference for this has not been studied properly. *