L-Alanine
L-Alanine is an amino acid that is synthesized by the body and aids in many metabolic processes, providing energy for muscles, brain, and central nervous system. It can be found in various food sources such as fish, seafood, eggs, soybean products, yeasts, legumes and beans, and whole grains. L-Alanine supplements are commonly sold as a free-form, powdered amino acid and are used to treat conditions like prostate pain, fatigue, low blood sugar, and high cholesterol.
Benefits of consuming more L-Alanine may include helping the body use glucose, helping lower cholesterol, supporting maintenance of muscle mass, enhancing physical performance, supplying the body with energy during periods of fatigue, and preventing diabetic shock. A study conducted on mice showed that L-Alanine supplementation can improve exercise performance.
The recommended dosage of L-Alanine supplements varies depending on the condition being treated. For example, for treating prostate pain or fatigue, a dose of 500-1000 mg per day is recommended.
There are few to no reported side effects of L-Alanine supplements in small doses. However, taking high doses of L-Alanine supplements may impair the kidneys, especially in those with chronic kidney disease. Combining high doses of alanine can cause chronic fatigue syndrome and may even make a person more susceptible to Epstein-Barr virus. Pregnant or breastfeeding women should be cautious and avoid taking L-Alanine supplements as its side effects are unknown.
Sources:
- https://www.webmd.com/drugs/2/drug-10259/l-alanine-oral/details/list-contraindications
- https://www.webmd.com/vitamins/ai/ingredientmono-1222/beta-alanine
- https://www.webmd.com/vitamins/ai/ingredientmono-1247/alpha-alanine
- https://community.bulksupplements.com/l-alanine/
- https://www.webmd.com/vitamins/ai/ingredientmono-653/phenylalanine
- https://draxe.com/nutrition/alanine-benefits/