Alanine

What is alanine?

Alanine is a nonessential amino acid ^[1]. In can be produced from pyruvate–which is produced from glucose–in your body, so you do not need to get it from food in order to be healthy ^[2].

In foods, alanine is incorporated into proteins.

Alanine abbreviation (symbol): Ala

Alanine Functions in the Human Body

Alanine is ^[2]:

• A building block of proteins
• A glucogenic acid — it can be converted to glucose
• An energy source for brain, muscles
• Involved in sugar and amino acid metabolism
• Involved in immunity

Foods High in Alanine

• ANIMAL FOODS: meet, fish, cheese ^[3]
• PLANT FOODS: legumes, seeds and nuts ^[3]

Foods low in alanine: fruits, vegetables ^[3]

Alanine Supplements

Available nonprescription (over-the-counter) oral alanine supplements:

• L-alanine
• Beta-alanine

Beta-Alanine Health Benefits

Beta-alanine supplements are POSSIBLY EFFECTIVE in:

• Increasing athletic performance (by about 3%) in exercise lasting 1-4 minutes ^[4,5].
• Increasing exercise performance in elderly ^[4,6]

There is INSUFFICIENT EVIDENCE ^[4] about the effectiveness of beta-alanine supplements in the prevention or treatment of hot flashes in postmenopausal women.

Alanine Safety: Side Effects, Toxicity

Beta-alanine supplements are POSSIBLY SAFE when taken by mouth in recommended doses ^[4].

Side effects may include flushing and tingling ^[4].

During Pregnancy

Not enough studies have been done about the safety of beta-alanine supplements during pregnancy and breastfeeding, so women in these periods should avoid them.