Alanine is an amino acid that helps the body to convert glucose, a simple sugar, into energy and also helps the body to eliminate excess toxins from the liver. Amino acids are the building blocks of protein. Alanine is a non-essential amino acid, meaning that a healthy body is able to make its own supply of this substance as well as obtaining it through the diet. Beta-alanine supplements are also available for those who would like to increase their alanine intake.
Uses for Alanine
There are many benefits associated with alanine supplementation; however, alanine itself does not have any direct health benefits on its own. Many alanine benefits are related to alanine-containing proteins that are produced when you consume dietary alanine. Eating foods that contain alanine and taking beta-alanine supplements increase muscle carnosine levels. Carnosine is a dipeptide that prevents muscle fatigue and ensures high-intensity exercise performance. Alanine is also used for the following things:
- as a source of energy for muscle tissue, the brain and the central nervous system
- strengthening the immune system by producing antibodies
- helping in the metabolism of sugars and organic acids
- produces energy by stimulating glucagon secretions from the pancreas and is linked to glycogen released from the liver
- in the case of hypoglycaemia, alanine has been used as a source for the production of glucose in order to stabilise blood sugar levels over lengthy periods
- guards against the build-up of toxic substances that are released in the muscle cells when muscle protein is broken down quickly to meet energy needs (such as in aerobic exercise)
- aids in the metabolism of glucose
- is required for the metabolism of tryptophan to prevent metabolic syndrome
- plays a major role in the transfer of nitrogen from peripheral tissue to the liver
- maintains healthy nerves to prevent neurodegenerative diseases
- serves as a gauge for liver damage; high levels of alanine aminotransferase in blood samples may be an indication of non-alcoholic fatty liver disease
Eating alanine-rich foods and including beta-alanine supplementation in your daily diet can improve your health and athletic performance, as it helps the body during high-intensity exercise while also preventing oxidative stress. Taking a dietary supplement with alanine before a stressful event, such as an exam, a work presentation or a public speaking engagement, can also help to boost brain function and reduce anxiety levels.
Sources of Alanine
There are many alanine foods that provide lots of alanine. Dietary sources of alanine include:
- meat
- poultry
- fish
- eggs
- dairy products
Some protein-rich plant foods, such as avocado, legumes, beans, nuts, seeds, peas and whole grains, also supply alanine.
Source: NutritionHealthBenefitsTimes
Alanine Dosage and Deficiency
Because alanine can be made by the body, deficiency of alanine is rare. However, it may occur in people that have a diet that is highly deficient in protein. According to research, most patients with non-alcoholic fatty liver disease are alanine deficient.
Alanine does not have any side effects, but people that suffer from kidney or liver disease should not go on weeks of supplementation without first consulting a healthcare professional. On the other hand, people on a low protein diet may require extra supplements of alanine.
There are no risks associated with ß-alanine supplementation as long as the dosage is kept within normal limits. Previous studies have shown that taking alanine supplements in excess may have adverse effects on the brain's neurotransmitters. It can also be dangerous if you have certain medical conditions or are taking other medications that interact with alanine supplements. Check with your doctor before beginning alanine supplementation to make sure it's right for you.
If you're unsure about your alanine intake or are looking for ways to incorporate more alanine into your daily diet, it's best to work with a professional nutritionist or dietitian.
Effects of Alanine on Chronic Liver Disease and Other Conditions
Alanine, whether obtained from food or ß-alanine supplementation, aids in the transportation of glutamate across the blood brain barrier. This helps prevent neurodegenerative diseases, particularly Alzheimer's disease.
Additionally, a current study that examined alanine supplementation in 47 chronic liver disease patients found that alanine treatment showed significant improvements in hepatic encephalopathy grade score and insulin sensitivity.
Another study investigated the safety of alanine for a month in nonalcoholic steatohepatitis patients with advanced fibrosis stage 3. Alanine was well tolerated and it significantly reduced their symptoms without changes in alanine aminotransferase and lactate dehydrogenase.
In another study, the administration of alanyl-glutamine, a dipeptide that contains alanine and glutamine, to individuals who had abdominal cancer surgery increased their postoperative recovery. After the first three postoperative days, it considerably lowered pain scores and opiate use.
Tips for Healthy Alanine Consumption
Whether you want to prevent neuromuscular fatigue while engaging in strenuous exercise or improve your overall health, increasing your muscle carnosine content by consuming foods that have high levels of alanine is key. Here are some tips to get you started on increasing your alanine intake:
- Cook with alanine foods to increase your muscle carnosine content
- Eat smaller meals spaced throughout the day rather than larger meals at fewer times to promote better digestion and boost alanine benefits associated with regular eating patterns
- Try slow-release forms of alanine, such as whole grains or beans, to reap the antioxidant benefits of the amino acid and reduce oxidative stress
- Consult a health practitioner to learn about the effects of beta-alanine supplements on your health, especially if you have a medical condition
Because an amino acid deficiency can cause a slew of health issues, it's critical to eat a well-balanced diet rich in the vital organic acids, particularly fatty acids, that keep the body's cells, tissues and organs in top shape. If you engage in strenuous exercise and are at risk of developing muscle acidosis, it's important to know where to source foods that provide muscle carnosine concentrations to assist your body's skeletal muscles and improve your physical performance.
If you're considering taking some supplements to compensate for an alanine deficiency, a nutritionist or dietitian can advise you on the number of days of beta-alanine supplementation.
Originally published on Jan 08, 2009
