Alanine — a non-essential amino acid that plays a role in protein synthesis, energy metabolism, and maintaining normal blood sugar levels.
It plays a key role in gluconeogenesis — the formation of glucose from non-carbohydrate sources, which is especially important in low-carbohydrate and keto diets.
Alanine also supports immune activity and antibody production.
Although the body can synthesize alanine on its own, its intake from food may be important under conditions of increased stress or when there is a deficiency of other amino acids.
Beneficial properties
- participates in protein synthesis and maintenance of muscle mass;
- provides energy support through gluconeogenesis;
- stabilizes blood glucose levels;
- supports the immune system through antibody synthesis;
- affects carbohydrate and fat metabolism.
Daily requirement and sources of intake
The recommended daily dose of alanine is 1–2 g, and for athletes — up to 5–10 g.
The safe level is up to 150 mg per kg of body weight per day.
Sources of alanine:
Possible forms and their learnability
Nutrient forms are listed from best to worst:
| Product | Price, $ |
|---|---|
Codeage, Liposomal Beta-Alanine+, Centurion, CarnoSyn, Enhanced Absorption, 533 mg , 180 Capsules | 36.99 |
BodyTech, Beta-Alanine, Unflavored, 1,600 mg , 5.1 oz (144 g) | 23.05 |
EVLution Nutrition, Beta-Alanine, Unflavored, 7.05 oz (200 g) | 18.56 |
MRM Nutrition, Beta-Alanine, 7.05 oz (200 g) | 20.55 |
Nutricost, Beta-Alanine, 3,400 mg, 120 Capsules (850 mg per Capsule) | 12.59 |
Nutricost, Beta-Alanine, Unflavored, 17.9 oz (500 g) | 22.01 |
NOW Foods, Sports, Beta-Alanine, Endurance, 750 mg, 120 Veg Capsules | 20.39 |
Primaforce, Beta-Alanine, Unflavored, 7.1 oz (200 g) | 22.57 |
Primaforce, Beta-Alanine, 3,400 mg, 180 Capsules (850 mg per Capsule) | 15.32 |
Swolverine, Beta-Alanine, Unflavored, 10.58 oz (300 g) | 54.65 |
Symptoms and consequences of deficiency
- fatigue, muscle weakness, decreased endurance;
- hypoglycemia — dizziness, sweating, irritability;
- weakened immunity and frequent infections;
- deterioration of cognitive functions and concentration;
- digestive disorders.
Alanine deficiency is rare and is usually associated with limited nutrition or physical exhaustion.
Possible risks of excess and their manifestations
- increased strain on the liver and kidneys;
- instability of blood sugar levels, possible fluctuations in glucose;
- headaches, fatigue, irritability;
- amino acid imbalance and metabolic disorders;
- possible allergic reactions or dyspepsia when taking supplements.
Excess is most often possible with prolonged use of supplements without control or with excessive protein intake.