Alanine supplements aid in the formation of carnosine, which reduces lactic acid levels in muscles after exercise, helping to decrease soreness. Carnosine also generates nitric oxide, which widens blood vessels, improving circulation. These supplements improve physical stamina and strength, but should not exceed 500 milligrams per dose. Side effects may include tingling, gastric upset, vomiting, and dizziness. Consult a doctor before use.
Alanine supplements are dietary aids that are believed to improve a person’s muscle strength and stamina. The main ingredient, alanine, is a non-essential amino acid found naturally in the body and is involved in the construction and function of proteins. The way alanine works has made the supplements popular with fitness professionals and bodybuilders, although some side effects can occur with use.
The main function of alanine supplements is to aid in the formation of carnosine. This substance is a dipeptide of the amino acids beta-alanine and histidine. One reason caronsine is so important is because it reduces lactic acid levels in the muscles after exercise. Lactic acid is a byproduct of muscle metabolism that is responsible for muscle soreness, so a practical translation of using alanine supplements is less soreness after exercise.
Another reason people take alanine supplements is because carnosine helps generate nitric oxide, which slightly widens the blood vessels in the body. With the blood vessels a little more open, it’s much easier for blood to flow and for oxygen and nutrients to reach muscles that are working or in need of repair. Subsequently, people can exercise more aggressively or for a longer period of time.
Carnosine’s ability to raise a person’s lactate threshold and help with circulation has led to alanine supplementation showing marked improvement in a person’s physical stamina and strength. Although a person could work harder and harder in the gym and therefore increase muscle mass due to the benefits of carnosine, alanine supplements are designed as performance aids, not a direct way to bulk up. This gives the supplements a broader spectrum of use compared to other types of fitness products, such as decreasing frailty among the elderly.
People can take alanine supplements as capsules, tablets, or powder. Capsules and tablets tend to be better for people on the go, like those working out at the gym. For people who exercise at home or have trouble swallowing pills, a powder is the best option. In powdered form, alanine is easy to mix into drinks and smoothies and is therefore often more flavorful.
No matter how a person chooses to take alanine supplements, the dose should not exceed 0.018 ounces (500 milligrams). This equates to a little less than a teaspoon of alanine powder. However, up to three doses per day are acceptable, depending on the individual’s needs and goals.
Some side effects are known to occur with alanine supplements, although they do not occur in everyone. People sometimes report a mild tingling sensation, also known as paresthesia. Gastric upset and vomiting are also possible, as is dizziness. The possibility of experiencing these side effects means that anyone who wants to use alanine should first consult their doctor and consider any other medications that they may be taking.
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