Amino Acid
L-Alanine
Also known as: alanine, beta-alanine precursor, L-α-alanine
L-alanine is a non-essential amino acid involved in protein synthesis and glucose metabolism via the alanine cycle. Evidence for performance or cognitive benefits is limited and primarily theoretical.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Primary uses
- Protein synthesis support
- Glucose metabolism
- Exercise recovery
How it works
- Serves as a building block for protein synthesis
- Participates in the alanine cycle for glucose production during exercise
- Supports cellular energy metabolism
Dosage
- Typical range
- 1-5 g daily
- Timing
- Can be taken any time; no critical timing window
- With food
- Can be taken with or without food
- Duration
- No established optimal duration; safe for long-term use as part of normal diet
- Special populations
- No specific contraindications in healthy adults
Forms
- powder· 70/100
- capsule· 70/100
Safety
Products containing L-Alanine
Top-scoring supplements in our catalog that list L-Alanine on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Evidence notes
L-alanine is an endogenous amino acid with established biochemical roles, but direct supplementation lacks robust clinical evidence for performance or health benefits in healthy populations. Most studies focus on beta-alanine (a different compound) rather than L-alanine itself.
Grade D: Primarily pre-clinical or anecdotal; human efficacy not established.
Cited research for L-Alanine
Clinical studies referenced across Formulate guides that mention l-alanine. Each links to the full study page with PubMed source + the guides that cite it.
- Graef et al. (2009)Journal of the International Society of Sports Nutrition
The effects of four weeks of creatine and beta-alanine supplementation on cardiorespiratory fitness
- Hoffman et al. (2006)Journal of Strength and Conditioning Research
Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes
Related in Amino Acid
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.