Alanine
Also known as L-alanine
Alanine is a non-essential amino acid the body makes easily. It plays a central role in moving energy around the body, especially by helping the liver make glucose during exercise and fasting.
Why it matters
What it does in your body
- Building block of protein
- Carries nitrogen from muscle to the liver
- Helps the liver make glucose (gluconeogenesis)
- Supports energy during exercise and fasting
Intake guidance
How much you need
There is no daily requirement, because the body readily makes alanine and dietary protein supplies more. It is a key player in the glucose-alanine cycle that keeps blood sugar steady between meals.
What affects it
What affects your intake
Body's own production
Muscle produces alanine from other amino acids and sends it to the liver, so intake is never limiting.
Energy demand
During prolonged exercise or fasting, alanine turnover rises to support glucose production.
Not the same as beta-alanine
The supplement beta-alanine is a different compound used to build carnosine for exercise performance.
In practice
Good to know
Good to know: do not confuse alanine with beta-alanine. Regular (alpha) alanine is a standard amino acid the body makes for energy metabolism, while beta-alanine is a popular pre-workout supplement that raises muscle carnosine and can cause a harmless tingling sensation. There is no need to supplement ordinary alanine.
Where to get it
Best food sources
The bottom line
Alanine is a self-made energy-shuttling amino acid, so deficiency does not occur. The supplement people take is beta-alanine, which is a different molecule.
Track alanine automatically
Alanine is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The classification, roles, and guidance on this page come from the references below, drawing on the Institute of Medicine (now the National Academies) Dietary Reference Intakes and reputable nutrition science.
- Institute of Medicine (2005), Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- National Library of Medicine, MedlinePlus
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.