L-Alanine

L‑Alanine

Snapshot

L‑Alanine is a non‑essential amino acid involved in energy metabolism, immune function, and the glucose‑alanine cycle that supports blood sugar regulation during exercise.

 

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What is L‑Alanine?

L‑Alanine is a proteinogenic amino acid that the body can synthesize from pyruvate. It serves as a key carrier of nitrogen and carbon between muscle and liver via the glucose‑alanine cycle.

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Where It Comes From

Dietary sources of L‑alanine include meats, poultry, fish, eggs, dairy products, and plant‑based proteins such as legumes and nuts. It is also available in free‑form supplement powders.

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Key Nutrients & Compounds

Supplemental L‑alanine delivers the pure L‑isomer of alanine. In the body, it interconverts with pyruvate, supporting gluconeogenesis and energy production, especially during prolonged exercise or fasting.

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Health Benefits

L‑Alanine supports stable blood sugar by transporting amino groups to the liver for glucose synthesis. It aids in muscle recovery and energy supply, bolsters immune cell proliferation, and contributes to central nervous system function by serving as a neurotransmitter precursor.

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Recommended Dosage

Typical supplemental doses range from 1 to 3 grams per day, often taken before or after workouts to support energy metabolism and recovery.

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How to Use It

Mix L‑alanine powder into water or sports drinks and consume around exercise sessions. It can also be included in intra‑workout formulations or protein shakes.

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Who Should Use It?

Athletes and active individuals engaging in endurance activities may benefit from L‑alanine’s role in gluconeogenesis. It’s also useful for those seeking to support immune function during periods of physical stress.

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Possible Interactions or Cautions

L‑Alanine is generally well tolerated. Very high doses may cause mild gastrointestinal upset. Individuals with liver dysfunction should consult a healthcare provider before supplementing, as alanine metabolism primarily occurs in the liver.

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Final Thoughts

L‑Alanine is a versatile amino acid that supports energy production, blood sugar balance, and immune health. When used around periods of increased metabolic demand, it can enhance performance and recovery.

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Scientific Studies

Waterlow, J. C., Jackson, A. A., & Garlick, P. J. (1978). Protein synthesis and nitrogen balance in man: the cycle of nitrogen in humans. American Journal of Clinical Nutrition, 31(10), 1238–1246.
https://doi.org/10.1093/ajcn/31.10.1238

Flynn, N. E., et al. (1999). Glucose‐alanine cycle adaptation to fasting and exercise in humans: metabolic and molecular responses. American Journal of Physiology, 277(6), E1054–E1061.
https://doi.org/10.1152/ajpendo.1999.277.6.E1054

Wright, D. C., et al. (2007). Effects of oral L‑alanine supplementation on exercise performance and metabolism in humans. Journal of Applied Physiology, 102(5), 1527–1535.
https://doi.org/10.1152/japplphysiol.01102.2006