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NutriVals is a free database of Nutrition Facts.

Alanine

What is Alanine?

Alanine is a nonessential amino acid that is found in both plant and animal proteins. It is one of the simplest amino acids, having only a methyl group (-CH3) as its side chain. Alanine is important for protein synthesis and can be converted into glucose by the liver, making it a key component in the body's energy production process. It is also involved in the synthesis of other amino acids such as glutamate and pyruvate.

Why do we need Alanine?

Alanine plays a critical role in the body's metabolic processes. It helps to regulate blood sugar levels, providing the body with energy when glucose levels are low. Alanine also aids in the formation of proteins, which are essential for the growth, repair, and maintenance of tissues throughout the body. Additionally, alanine is important for the production of antibodies, which help to protect the body against infection and disease.

Where is Alanine found?

Alanine is found in a variety of foods, including meat, poultry, fish, dairy products, beans, nuts, and seeds. It is also synthesized by the body from other amino acids such as glutamate and pyruvate. In the body, alanine is found in high concentrations in muscle tissue, where it is used as a source of energy during exercise.

Daily requirements

The daily requirements for alanine vary depending on factors such as age, gender, and activity level. The recommended daily intake of alanine for adults is approximately 3 grams per day, although this can vary depending on individual needs.

Alanine deficiency

Alanine deficiency is rare, as the body is able to synthesize alanine from other amino acids. However, individuals who follow a strict vegan or vegetarian diet may be at risk of alanine deficiency if they do not consume enough plant-based sources of protein. Symptoms of alanine deficiency may include fatigue, muscle weakness, and anemia.

Can you get too much Alanine?

There is currently no known toxicity associated with consuming high levels of alanine, and it is generally considered safe when consumed in moderate amounts. However, consuming excessive amounts of any amino acid can lead to imbalances in the body's amino acid pool, which may have negative health consequences over time.

Should I get Alanine supplements?

In most cases, it is not necessary to take alanine supplements as the body is able to synthesize it from other amino acids. However, athletes and bodybuilders may benefit from taking alanine supplements to improve their performance during high-intensity exercise. Alanine supplements may also be recommended for individuals who are recovering from injury or illness, as they may help to promote tissue repair and regeneration.

Fun facts

Alanine was first discovered in protein in 1875 by the French chemist Adolphe Strecker.

Alanine is the second most abundant amino acid in muscle tissue, after glutamine.

In addition to its role in protein synthesis, alanine is also used in the production of flavorings and fragrances.

The body's ability to convert alanine into glucose is known as the alanine cycle, which helps to maintain stable blood sugar levels during periods of fasting or exercise.

Food high in Alanine

This list shows food that are top sources of Alanine and the quantity of Alanine in 100g of food

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Food
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine