Alanine is an amino acid that was discovered in 1875 and is one of the building blocks of protein that combines with histidine to help form carnosine. Alanine elevates carnosine concentration in muscles and is useful for anyone participating in sports which require explosive actions, for example sprinting, weight training or boxing.
It also helps protect cells from being damaged during intense aerobic activity, when the body cannibalises muscle protein to help produce energy.
Alanine helps the body to convert glucose, a simple sugar, into energy and also helps the body to eliminate excess toxins from the liver. It also plays a role in protecting the prostate gland. In the liver, alanine can be transaminated with alpha ketoglutarate to produce glutamate.
Transamination is a metabolic process where an amino group is transferred from one molecule to another, usually between an amino acid and a keto acid. This process is done by enzymes called transaminases or aminotransferases.
One form of alanine, beta-alanine, is a constituent of vitamin B5 (pantothenic acid) and coenzyme A, a vital catalyst and the most active metabolic enzyme in the human body. It operates in the body’s cells and blood where it initiates hundreds of important processes. Coenzyme A is expended by the metabolic processes of the body and constantly needs replenishing.
Alanine is also required for the metabolism of tryptophan, another important amino acid, that serves as a precursor for, and raises levels of, serotonin a neurotransmitter that helps the body regulate appetite, sleep patterns and mood.
Also, around 3% of tryptophan gained from the diet is converted into vitamin B3 (niacin) by the liver and this is an important vitamin that helps to control blood sugar levels. People with diabetes are often lacking in vitamin B3.
WARNING: Supplements of adenine should be avoided as the Epstein-Barr virus and chronic fatigue have been associated with excessive alanine levels and low levels of tyrosine and phenylalanine.
Highest sources of alanine in alphabetic order
- Rye
- Millet
- Mushrooms
- Poultry
- Salmon
- Seaweed
- Sesame seeds
- Shellfish
- Soya beans
- Spirulina
- Sunflower seeds
- Veal
- Venison
- Watercress
- Whelks
- Whole grains
NOTE: A systemic fungal infection produces beta-alanine, which competes with taurine for re-absorption in the kidneys. This causes loss of taurine through the urine. See>> Taurine
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- Depression
- Diabetes
- Insomnia
- Liver
- Obesity
- Phenylalanine
- Prostate gland
- Protein
- Sports nutrition
- Tyrosine
- Vitamin B3