The Best BCAAs for Women (2024): Expert Picks for Simplicity, Versatility, and Affordability

The three branched-chain amino acids (BCAAs) — leucine, isoleucine, and valine — are among the nine essential amino acids you need to obtain from high-protein foods or supplements. (1) Except in specific cases like managing maple syrup urine disease, these amino acids, also known as building blocks, are crucial for everyone, not just women. (2) However, there are important factors to consider before adding BCAA supplements to your routine to ensure maximum safety and effectiveness.

No need to stress — I, a registered dietitian, teamed up with BarBend’s expert reviewing and testing team to curate a list of the best BCAAs for women (and people of any gender, really). Whether you’re looking for budget-friendly options or unique multi-formulations, we’ve got you covered with a selection that can seamlessly fit into your supplement stack if you decide to give them a try. Let’s scoop into it.

The 6 Best BCAAs for Women of 2024

• Best BCAA for Women Overall: Transparent Labs BCAA Glutamine
• Best BCAA for Women for Weight Loss: Jacked Factory BCAA Powder
• Best Budget BCAA for Women: Nutricost BCAA Powder
• Best Tasting BCAA for Women: XWERKS Motion
• Best BCAA for Women for Muscle Growth: Momentous Vital Aminos
• Best BCAA Pill for Women: Crazy Muscle BCAA Pills

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best BCAAs for Women

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To determine the best BCAAs for women, we’ve tested 25 different supplements from some of the industry’s most trusted brands using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend supplement testing methodology page.

• BCAA dose and ratio: For optimal BCAA intake, the recommended dosage follows a 2:1:1 ratio: 40 milligrams of leucine, 20 milligrams of isoleucine, and 20 milligrams of valine per kilogram of body weight — this translates to about 5.6 grams daily for a woman weighing 70 kilograms (154 pounds). (3) These guidelines account for dietary sources and are weight-dependent, and our supplement picks come in various doses to accommodate different needs but ideally, no more than 5 grams, all maintaining the ideal 2:1:1 ratio.
• Dietary variety: Animal products naturally pack more BCAAs, so we offered vegan BCAA formulations for women and other folks who follow plant-based diets. We also included options free from common food allergens and sensitivities like gluten, ensuring a broad range of dietary preferences are covered.
• Comprehensive formulation: Beyond BCAAs, many products are enhanced with ergogenic aids and ingredients — like electrolytes and L-glutamine — to support health and fitness goals. Our selection includes products with these additional ingredients and those without, catering to diverse preferences and needs.
• Palatability and form options: Nobody wants to choke down a gritty, bad-tasting supplement, so we chose products we believe consumers will enjoy. And for those who prefer to skip the powder, we included BCAA pills as a convenient alternative.
• Third-party testing: We prioritize dietary supplements that undergo third-party testing by independent labs, ensuring the label’s ingredients match what’s in the container. This independent testing is particularly crucial for athletes who undergo drug testing, offering peace of mind that they’re free from banned substances.

Best BCAA for Women Overall: Transparent Labs BCAA Glutamine

Pros

Research-backed BCAA dose in 2:1:1 ratio

Vegan-friendly and gluten-free

Third-party-tested

No artificial colors, flavors, or sweeteners

Cons

Pricey compared to other BCAAs

Mixed reviews on taste

Transparent Labs BCAA Glutamine stands out as the best BCAA supplement for women thanks to its outstanding formulation and diverse flavor options. What truly sets this product apart is its unwavering commitment to transparency and purity. 

BarBend expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., enthusiastically notes, “I love the product’s transparent ingredient list — no artificial sweeteners, preservatives, or colors, and no proprietary blends. Plus, all Transparent Labs products are tested by a third-party lab.”

A closer look at the formula solidifies our confidence in this top choice, as one serving provides 8 grams of vegan-friendly BCAAs in a 2:1:1 ratio. Bourgeois highlights, “Of all the BCAA ratios, 2:1:1 is likely the most researched, especially regarding its role in muscle protein synthesis.”

The BCAA blend is enhanced with 5 grams of glutamine and 1 gram of coconut water powder. Bourgeois adds, “Glutamine can help prevent protein breakdown, and the coconut water powder is a good source of nutrients that help support proper hydration — a welcomed benefit when you just finished dripping sweat at the gym!” (4) The formula also includes 1.5 grams of vitamin C to bolster the immune system and reduce post-exercise inflammation and muscle damage. (5) 

[Related: Best Glutamine]

However, Bourgeois calls out its stevia content as a potential downside for some consumers. “While stevia works for most, some might not tolerate it or enjoy the taste,” she notes, resulting in a near-perfect 4.5 out of 5 formulation rating. 

Our expert tester, a certified personal trainer, has mixed feelings about the taste. After trying the Strawberry Lemonade flavor, they rate it a 3 out of 5, saying, “Unfortunately, the taste wasn’t quite there for me. This BCAA powder had a bit of a bitter taste with a strange aftertaste. That said, I’ve had colleagues who loved the flavor, so take my opinion with a grain of salt.” 

On the bright side, the powder’s solubility earned a perfect 5 out of 5. Our tester notes, “Everything dissolved easily in my shaker cup, with no clumps or residue.”

Best BCAA for Women for Weight Loss: Jacked Factory BCAA Powder

Pros

Low-calorie and sugar formula

Research-backed and vegan BCAA formula and ratio

Less than $1 per serving

High marks for its solubility

Cons

Lacks third-party-testing

Contains artificial flavors and sweeteners

Limited flavor variety (Unflavored no longer available)

Let’s spill the tea: Just as green tea for weight loss isn’t a miracle solution, BCAAs aren’t magical fat-burning supplements. But when combined with enough protein from high-protein foods and a consistent workout routine, they can help curb cravings, support muscle growth and recovery, and keep you on track with a calorie deficit. Plus, with Jacked Factory’s top-rated, calorie-free BCAA formula, you can enjoy the benefits without worrying about excess calories sneaking into your diet.

Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., gives high praise to Jacked Factory’s branched-chain amino acids powder: “Jacked Factory hit the nail on the head with these BCAAs and their 2:1:1 ratio of L-leucine, L-isoleucine, and L-valine to support muscle recovery, growth, and endurance.” She adds, “And at 6 grams total per serving, you’re getting most of your day’s needs in one convenient supplement.”

Bourgeois awards this straightforward, research-backed formula a 5 out of 5, noting little room for improvement. If she has to point out one thing, she says, “I wish Jacked Factory sent them to a third-party lab for testing since sports nutrition supplements aren’t regulated by the FDA.”

Our product tester sampled the Blue Raspberry flavor and was pleasantly surprised: “I don’t usually go for BCAAs, but this powder had a much better taste and solubility than others I’ve tried.” They describe the flavor as, “…a nice blend of sweet and tart without overdoing it.” The berry notes are mild, which they appreciate, as it doesn’t taste overly artificial, earning a solid 4 out of 5 for flavor.

As for solubility, our tester gives it a 5 out of 5: “The powder dissolved quickly, with no clumps or grit to speak of. I even mixed it in a regular water bottle instead of my usual shaker cup, and it blended seamlessly.”

Best Budget BCAA for Women: Nutricost BCAA Powder

Pros

Most budget-friendly BCAAs on our list

8 flavor (and non-flavored) options

Research-backed BCAA dose and ratio

Available in 30-, 60-, 90-, 120-, and 150-serving sizes

Cons

Sweetened with sucralose

Contains artificial ingredients

No disclosed third-party-testing or certifications

If you want to score supplements and eat healthy on a budget, Nutricost BCAA Powder delivers unbeatable deals — just $0.22 per serving when you subscribe for the 150-serving Unflavored option. Do you prefer a flavored one-time purchase? Grab a 30-serving option for $0.60 per serving on Amazon, which is still more affordable than most competitors. Despite being the most budget-friendly option on our list, its BCAA formulation stands up to the pricier brands.

Each scoop delivers 6 grams of BCAAs — nothing more, nothing less, just the research-backed amount. As our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., notes, “Nutricost BCAA Powder provides an evidence-based dose of BCAAs with a 2:1:1 ratio and is an efficient way to boost your BCAA intake.” 

However, Borgeous points out that flavored varieties contain sucralose: “Sucralose can cause GI discomfort in some people, so this formula may not be a fit for everyone.” The clinically dosed BCAA ratio earns high marks, but using artificial ingredients results in a 4 out of 5 formulation rating.

Kate Meier, BarBend editorial member and NASM-certified personal trainer, has tested Nutricost BCAA Powder during her workouts three times a week and reports a generally positive experience. “I rarely notice immediate effects from BCAAs, but I can say this powder didn’t have any adverse side effects for me,” she says.

Meier mixed the BCAA powder with water and her pre-workout supplement, and she was impressed by its solubility. “The powder dissolved completely, whether in a shaker bottle or just a glass of water with a spoon. No grit or unpleasant texture,” she notes, giving it a 5 out of 5 for solubility.

As for taste, Meier says that the Unflavored variety isn’t entirely without flavor, yet still gives it a 5 out of 5. “You can tell you’ve added something to your water, but the taste isn’t unpleasant and doesn’t interfere when mixed with a sports drink, pre-workout, or other beverage.” She suspects that Nutricost designed it this way, making it a versatile addition to any flavored drink.

Best Tasting BCAA for Women: XWERKS Motion

Pros

High marks for its taste and solubility

Formulated with research-based 2:1:1 BCAA ratio

Contains carbs to fuel workouts

Offers electrolytes for hydration support

Cons

Not keto-friendly

Only one flavor option

Contains an artificial sweetener and a proprietary blend

Costly compared to other BCAAs

If taste is a priority for your BCAA powder, you might fancy XWERKS Motion’s Raspberry Lemonade, its only flavor. Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, rates it a perfect 5 out of 5 for both taste and solubility, noting: “The berry flavor stood out more than the lemonade, which was perfect — refreshing without being too sweet, especially during those in-between set hydration breaks.” She adds, “The powder dissolved quickly without clumping or residue.”

XWERKS’ multi-purpose formula delivers 3 grams of BCAAs in a 2:1:1 ratio and hydrating electrolytes, although the variety and doses are more modest than the best electrolyte drinks. What sets this BCAA powder apart is its 25 grams of the carbohydrate Cluster Dextrin, which, according to our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., “has been shown to increase time to exhaustion and decrease stress hormone response.” (6) Meier also found it keeps her fueled during extended workouts.

However, Bourgeois highlights two drawbacks: the inclusion of sucralose and a proprietary blend. She notes: “I’m not an anti-artificial sweetener RD, but they can cause GI distress, and the taste can be tough to get past for some.” She adds, “My main hangup with Xwerks Motion is the proprietary blend of BCAAs. We know it’s a 2:1:1 ratio, but how much of each BCAA are we getting per scoop?” 

With 3 grams of BCAAs in a 2:1:1 ratio, we can infer that Xwerks Motion provides 1.5 grams of leucine and 0.75 grams each of isoleucine and valine. However, unlike other products that clearly list these amounts, XWERKS doesn’t provide the specifics, leading to a 3.75 out of 5 formulation rating. “If I’m spending that much on a sports supplement, I’d really like to know exactly what I’m putting in my body,” says Bourgeois. 

At $2.00 per serving, this formula isn’t exactly budget-friendly, even with a 5% discount for subscribers. Though it’s a solid pre- and intra-workout supplement, you may consider other options if your main goal is to boost daily BCAA intake.

Read our full XWERKS Motion BCAA Review.

Best BCAA for Women for Muscle Growth: Momentous Vital Aminos

Pros

Provides 13 amino acids, including all EAAs and BCAAs

GMO and gluten-free

Informed-Sport certified and NSF Certified for Sport

Cons

Only one flavor option

More expensive than other BCAAs

When it comes to building lean muscle mass, leucine gets the spotlight as the key trigger for muscle protein synthesis. (7) But here’s the real deal about muscle gains: Every amino acid plays a vital role in building, maintaining, and repairing muscle tissue. (8) That’s why Momentous’ 13-amino acid formula stands out as our top choice for the best BCAA for muscle gain.

Momentous Vital Aminos packs 13 amino acids, including the nine essential amino acids and the BCAAs within them. A standout here is L-tyrosine, one of the best pre-workout ingredients for focus, with the potential to enhance leucine-induced muscle protein synthesis and hypertrophy. (9)(10)

Expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., weighs in on the pros and cons of this formula. She appreciates the convenience of getting all essential amino acids in one scoop but raises an eyebrow at the 4:1:1 BCAA ratio. “While more might be better for some, this increased ratio of BCAAs isn’t well-researched, giving me pause on the formula,” she notes. “And, really, the amount of EAAs isn’t super impressive for the price.”  With that, the formulation earns a 2.5 out of 5.

Now, for more positive news — despite only offering a Tropical Punch flavor, it scores a 5 out of 5 from our tester for taste. “The flavor is light and refreshing even just mixed with water,” they said. “Toss in some ice, and it’s like sipping a tropical beverage — I just need the little umbrella in my glass!”

We also value the third-party testing that Momentous undergoes, ensuring what’s on the label is what’s inside. Plus, as an Informed Choice and NSF Certified for Sport supplement, it’s a trusted pick for athletes who need to stay on the right side of drug testing.

Best BCAA Pill for Women: Crazy Muscle BCAA Pills

Pros

Comes in a convenient capsule form and budget-friendly

Great for traveling and on the go

40 servings per container

Offers ideal 2:1:1 BCAA ratio

Cons

Only 3 grams of BCAAs per serving

Large size may be a hard pill to swallow

Lacks third-party-testing

If you’re a fan of capsules and appreciate their travel-friendly convenience (no more suspicious powders in baggies), you might find our top pick for BCAA pills, Crazy Muscle BCAA Pills, a breath of fresh air. Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., echoes, “If you’re sick of mixing powders, taking your BCAAs in pill form might be a welcome relief.”

Each three-pill serving delivers 3 grams of BCAAs (1 gram per pill). However, Bourgeois highlights this on the lower end of what competing brands provide and based on the current research: “Taking BCAA capsules might be ideal for some people, but it’s a bummer that you have to take three of them just to get 3 grams of BCAAs.”

Bourgeois adds, “Research has shown that consuming 2 to 10 grams of BCAAs daily was the ideal regimen for post-workout recovery, so 3 grams is on the low end.” Consequently, Crazy Muscle BCAA Pills earn a 3.5 out of 5 for formulation.

You can always increase your dosage to meet your needs, but remember that while this might be budget-friendly, it also bumps the cost. Plus, swallowing even one serving might not be everyone’s cup of BCAAs based on Kate Meier’s, BarBend editorial team member and NASM-certified personal trainer, brief experience. 

While Meier didn’t encounter any side effects or an unpleasant taste, she notes some downsides. The capsules leave a chalky residue, and their size is rather daunting: “They’re pretty thick and about the length of a quarter,” she says. “I imagine athletes who aren’t fond of pills might struggle with these, so I’d give their swallowability a 3 out of 5.”

Benefits of BCAAs for Women

Here’s the scoop: If you’re already hitting your daily protein goals, you’re probably reaping the benefits of BCAAs without even realizing it because they’re inherently part of the protein you consume. (11) However, BCAA supplements remain a top choice among fitness enthusiasts, and here’s why you might want to make sure you’re getting enough:

• May support muscle growth: BCAAs help signal muscle protein synthesis and suppress muscle breakdown, so supplementing with them can help your muscles grow and repair if your diet lacks sufficient protein. Because remember, BCAAs alone won’t provide those lean muscle gains without the other six essential amino acids (EAAs) in the mix. (12) 
• May improve muscle recovery and soreness: BCAAs were once the focal point for building muscle, but they’ve found a new calling: muscle recovery. Research now points to BCAAs as key players in reducing muscle damage and the dreaded delayed onset muscle soreness (DOMS) that can follow intense exercise. (13)(14)
• May boost exercise performance: BCAAs may help you power through your workouts, as they may delay muscle fatigue by reducing serotonin levels — a neurotransmitter that induces fatigue during exercise. (15)(1) However, in the debate between BCAAs vs. creatine, the latter is the most research-backed supplement to help enhance your workout performance. (16)
• May support fat loss: If you want to shed fat while preserving your hard-earned muscle, BCAA supplementation — combined with a low-calorie diet, resistance training, and/or vitamin B6 — may help. (17)(18)
• May support overall health and disease prevention: BCAAs are well-known for boosting muscle growth and recovery, but they also play crucial roles in the nervous and immune systems, blood sugar regulation, and cell growth. Disruptions in BCAA metabolism have been linked to chronic conditions like diabetes, cancer, and heart failure, potentially influencing disease prevention. (1)
• Convenience: Dietary protein should primarily come from food sources, though protein supplements excel in the convenience department. Plant-based and the best whey protein powders are top choices for a comprehensive amino acid profile, but some may prefer the simplicity of an unflavored BCAA, while others might favor a multi-purpose formula.

How Much Do BCAAs for Women Cost?

On average, BCAAs for women (and people of all genders) cost around $1.04 per serving when purchased as a one-time buy, with prices ranging from $0.27 to $1.97. The variation depends on formulation, subscription options, container sizes, third-party testing, certifications, and other factors.

Best BCAA for Women Overall	Transparent Labs BCAA Glutamine	$1.33 per serving
Best BCAA for Women for Weight Loss	Jacked Factory BCAA Powder	$0.67 per serving
Best Budget BCAA for Women: Nutricost BCAA Powder	Nutricost BCAA Powder	$0.27 per serving
Best Tasting BCAA for Women	XWERKS Motion	$1.97 per serving
Best BCAA for Women for Muscle Growth	Momentous Vital Aminos	$1.49 per serving
Best BCAA Pill for Women	Crazy Muscle BCAA Pills	$0.50 per serving

What to Consider Before Buying BCAAs for Women

Before you add BCAAs to your supplement stack, it’s important to weigh a few key factors to ensure they’re worth your investment. Here are the top considerations to help you make an informed choice.

Dietary Needs

First, assess if you truly need a BCAA supplement. If your protein intake is sufficient, you’re likely already getting all the BCAAs your body requires, making supplementation unnecessary. 

However, if you follow a vegan diet or are in a caloric deficit, you might be at risk of falling short. Athletes and bodybuilders aiming to enhance muscle growth and recovery and reduce soreness may also find BCAAs beneficial.

Life Stage 

Certain life stages, like pregnancy and aging, can affect your protein and BCAA needs. (11) It’s always wise to consult a healthcare professional before starting any supplement, but it’s especially crucial during these times. Even with third-party-tested products, understanding the effects of added ingredients in BCAAs is essential. 

BCAA Ratio, Source, and Form

Should you decide to take BCAAs, opt for a supplement with a 2:1:1 ratio, as it’s the most researched. For those on a plant-based diet, ensure your BCAAs are vegan-friendly. 

Lastly, choose a form that suits your lifestyle — whether a pill or powder — and make sure you find the BCAAs palatable so you’ll take them consistently. Also, consider if you’ll be blending a powder with other flavored supplements or drinks to avoid an unpleasant flavor clash.

Budget

When choosing a BCAA supplement, it’s important to keep your budget in mind. While those with added ingredients might be pricier, plenty of high-quality, affordable pure BCAA options are available that won’t break the bank. Opting for bulk sizes or subscriptions can also help you save even more.

Third-Party Testing

When picking a BCAA supplement, go for ones that have been third-party tested to guarantee purity and safety. Even though untested products, particularly from reputable brands, aren’t necessarily “bad,” independent certification is critical for athletes who undergo drug testing.

BCAAs for Women FAQs

References

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