L-Alanine Supplement Benefits, Dosages and Side Effects

L-alanine benefits may include natural protection from low blood glucose levels (hypoglycemia) and increased energy.

L-alanine is the L isomer of the proteinaceous nonessential alpha amino acid alanine. It is commonly called “alanine” or “alpha-alanine”. It should not be confused with beta-alanine; an amino acid used to produce the dipeptide carnosine.

Current uses for L-alanine include prevention and/or treatment for urea cycle disorders, diabetes, glycogen storage disease, hypoglycemia, stress, diarrhea-related dehydration, fatigue, liver disease and benign prostatic hyperplasia (BPH, enlarged prostate).

L-alanine is one of most prevalent amino acids in the human body; accounting for nearly 8% of the primary structure of numerous proteins. Most human L-alanine is synthesized inside muscle cells. Inside the liver, L-alanine is converted to pyruvate; a compound that is integral for glucose synthesis.

Beta Alanine

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Body- building

Pre- Workout

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How It Works:

• Supports muscle growth & workout performance
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• Increases muscle carnosine levels

Dosage:

Between 2 - 6 grams per day

Safety:

Rated Possibly Safe

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L-Alanine Food Sources

L-alanine is considered a non-essential amino acid because the body can synthesize it internally, which means it is not essential to get this amino acid in your diet.

For this reason, L-alanine deficiencies are rare in humans who receive adequate protein intake. However, there may be causes where supplemental L-alanine can have health benefits.

The best foods for increasing L-alanine include lean meat cuts, fish, eggs and certain dairy products. Protein-rich produce like avocados, seeds, sprouts, nuts, beans and green leafy vegetables are also good sources.

Dozens of L-alanine supplements are products are also available from a variety of manufacturers.

L-Alanine Health Benefits

According to the Natural Medicines Database, L-alanine is rated as possibly effective for hypoglycemia. It seems to be helpful for some of the symptoms of diabetes because it accommodates rapid release of glucose into the bloodstream.

Some research has shown that 20-40 grams of L-alanine sustains healthy blood glucose levels after insulin-induced hypoglycemia in patients with type 1 diabetes.

Other research shows that L-alanine protects patients with type 1 diabetes from nocturnal hypoglycemia (low blood glucose during sleep).

Taking 40 grams of L-alanine and 10 grams of glucose with NPH insulin before bed maintained healthy blood glucose levels more consistently than having a snack with the NPH.

L-alanine benefits also include accommodating the synthesis of B vitamins, especially pantothenic acid (vitamin B5) and pyridoxine (vitamin B6).

Pantothenic acid is important for converting long-chain polysaccharides into simple carbohydrates like glucose. Pyridoxine helps to utilize available energy, enhance neuronal functioning and produce new red blood cells (erythrocytes).

L-Alanine Bodybuilding Benefits

L-alanine is a popular supplement for bodybuilders and other athletes who train for strength increases.

L-alanine is important in the process that uses glucose in the blood to fuel energy production. Alanine may help to protect muscle cells from damage caused by intense aerobic exercise.

By improving glucose utilization, L-alanine may help to prevent muscular catabolism for energy production. It also helps the liver to detoxify excess toxins.

Cahill Cycle and Nitrogen Balancing

The Cahill cycle (glucose-alanine cycle) is a set of processes where carbon groups and amino acids are transported from muscle tissues to the liver. This cycle of chemical reactions is integral for balancing glucose and nitrogen levels throughout the body.

The process occurs as follows:

• Muscle cells degrade proteins (amino acid chains) to produce energy.
• Nitrogen is released as a byproduct.
• Nitrogen is transaminated into pyruvate.
• Pyruvate is converted to L-alanine.
• L-alanine is transported to the liver.
• The liver extracts the nitrogen from L-alanine.
• Some alanine is converted back to pyruvate and used for glucose synthesis.
• Excess nitrogen is then converted to urea and subsequently expelled from the body via urination.

The alanine cycle is important because it helps to maintain a consistent supply of pyruvate to be used for glucose and amino acid biosynthesis.

Because L-alanine plays a key role in glucose and nitrogen balance, it is important for maintaining energy.

Deficient alanine levels have been noted in those with diabetes, hepatitis and hypoglycemia. It is not understood if low alanine levels cause these conditions – or if they are the results of these conditions.

L-Alanine Benefits for BPH

Benign prostatic hyperplasia (BPH) is a medical term for an enlarged prostate. This condition causes discomfort and difficulty while urinating. Possible L-alanine benefits include treatment for this common condition in men.

In one study, BPH symptoms were significantly improved with daily administration of a product containing L-alanine, glutamic acid and glycine.

For the first two weeks, 780 mg doses were given daily. Then, 390 mg doses were given daily for another two and a half months.

L-Alanine Side Effects and Safety

No adverse effects have been reported because of proper L-alanine use. Likewise, there are no known interactions with herbal supplements, medications, laboratory tests or foods.

Use extra caution if taking L-alanine in conjunction with other supplements or medicines with hyperglycemic potentials.

L-alanine is known to stimulate glucagon release and increase the concentration of glucose in the blood in diabetic patients. Usage may cause or exacerbate hyperglycemia (high blood glucose levels).

Note that increasing any single amino acid may cause imbalances in nitrogen. While L-alanine deficiencies are rare, it is possible to take too much. If you are considering a L-alanine supplement, then ask your doctor about the best dose to begin at.

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