Why alanine is good for you
Alanine is a non-essential amino acid that plays a key role in maintaining glucose levels in the body by helping the body to convert glucose into energy. Alanine also eliminates excess toxins from the liver.
Alanine is required for the metabolism of glucose and tryptophan and beta-alanine (which is a constituent of vitamin B5 – pantothenic acid) as well as coenzyme A.
Important alanine facts
- People suffering from Epstein-Barr (sometimes referred to as glandular fever) as well as chronic fatigue syndrome have been linked to excessively high levels of alanine while having low levels of tyrosine and phenylalanine
- Alanine is a non-essential amino acid and is used by the body to build protein
Groups at risk of alanine deficiency
As a rule, alanine deficiency is rare. Alanine is a non-essential amino acid, so the body can manufacture enough of its own.
The following groups are the only ones known to be at any risk of alanine deficiency:
- People on low protein diets – people who are not eating enough protein foods may not get enough alanine in their diet
- Vegans and vegetarians – people who are on a strict vegetarian diet may suffer from a alanine deficiency if their diet is deficient in protein
- People with eating disorders – people who have eating disorders may not be eating enough foods, so may not get enough alanine in their diet
- People with liver disease – low levels of alanine have been found in patients with liver disease (especially hepatitis)
- People with diabetes – low levels of alanine have been found in patients with diabetes
People in these groups at risk of alanine deficiency should talk to a medical professional about alanine supplementation before taking it.
Symptoms of alanine deficiency
None known.
Alanine is a non-essential amino acid, so the body can normally manufacture enough of its own for normal usage.
Alanine and health
- Alanine and prostate health – alanine is present in prostate fluid, so it may play a role in the role of the prostate. In one study of men with benign prostatic hyperplasia (benign prostate enlargement), it was found that daily doses of alanine for two weeks which was halved for the next two and a half months, taken together in combination with equal amounts of glycine and glutamic acid reduced the symptoms
Always talk to a medical professional about alanine supplements before taking them.
Alanine in food
| Food | Amount | Alanine (mg) |
|---|---|---|
Turkey – bone/skin removed | 1/4 (240g) | 3600 |
Snapper fish – raw or cooked | 1 fillet (218g) | 2703 |
Canned tuna (in water) | 1 can (165g) | 2546 |
Northern pike – cooked | 1/2 fillet (155g) | 2314 |
Northern pike – raw | 1/2 fillet (198g | 2307 |
Ling fish – cooked | 1 fillet (151g) | 2223 |
Ling fish – raw | 1 fillet (193g) | 2215 |
Haddock fish – raw | 1 fillet (193g) | 2206 |
Northern Lobster – cooked | 1 cup (145g) | 1683 |
Pacific Cod – raw | 1 fillet (116g) | 1256 |
Pacific Cod – cooked | 1 fillet (90g) | 1249 |
Yellow fin tuna – raw | 1/2 fillet (100g) | 1414 |
Atlantic perch fish – cooked | 1 fillet (50g) | 722 |
Perch fish – raw | 1 fillet (60g) | 704 |
Chicken breast – oven roasted | 2 slices (42g) | 426 |
Beef pastrami | 3 slices (28g) | 351 |
Egg white – raw | 1 large (33g) | 232 |
Blue crab – raw | 1 crab (21g) | 215 |
Seaweed, raw | 10 sheets (28g) | 184 |
Alanine recommended daily intake (RDI)
| RDA | No information available |
|---|---|
| TOLERABLE UPPER LIMIT | 200-600mg |
| TOXIC LEVELS | No information available |
Alanine works best with
Overdosage, toxicity and cautions for carnitine
Alanine does not have many side effects for healthy individuals, but it is not advisable to take it in excessive amounts.
The following groups should not consume high levels of alanine supplements and should seek medical advice before taking it at all:
- People with kidney / liver disease – may be adversely affected by alanine supplements
- Pregnant / breastfeeding mothers – the effect of alanine supplements on the unborn child is unknown
References
- Osiecki H, Meeke F, Smith J, The Encyclopaedia of Clinical Nutrition – Volume 1: The Nervous System, BioConceps Publishing QLD 2004
