L-Alanine
amino acids
L-Alanine is a non-essential amino acid that serves as a gluconeogenic substrate, helping maintain blood glucose levels during exercise and fasting. It plays a role in muscle metabolism, energy production, and immune function, making it popular among athletes and fitness enthusiasts.
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Benefits
Dosage
Typical Dose
3-5 grams daily
Upper Limit
15-20 grams daily
Timing
With meals or around workouts for athletes
Forms & Bioavailability
L-Alanine powder
Excellent; rapidly absorbed in the small intestine
L-Alanine capsules
Good; slightly slower absorption than powder
Side Effects
Interactions
Research Summary
Research demonstrates L-Alanine's role in the glucose-alanine cycle, particularly during endurance exercise and fasting states. Several studies suggest supplementation may improve athletic endurance and reduce fatigue, though results remain mixed. Further clinical trials are needed to establish optimal dosing and long-term safety profiles.
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The Bottom Line on L-Alanine
L-Alanine is moderately researched with promising but sometimes mixed evidence.It is most commonly used for supports muscle energy metabolism and helps maintain blood glucose during exercise. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for L-Alanine
See how L-Alanine can help with specific health goals: