Alanine
Evidence status
Limited evidence to recommend for any consumer outcome yet.
8 papers · 0 claims · 37 outcomes scored
Buy well
Recommended Alanine products
Real products that dose Alanine where the research does, in a clean formulation, from brands we've audited. We only list ones we'd stand behind.
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NutraBio
100% Pure Alanine
Well dosed 4,000 mg/day A formulaBrand audit 90/100
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Source Naturals
L-Alanine
Well dosed 2.3 Gram(s)/day A formulaBrand audit 73/100
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Allergy Research Group
Free Aminos
Well dosed 4.09 Gram(s)/day B formulaBrand audit 83/100
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NutraBio
EAA Pure Blue Raspberry
Well dosed 1,800 mg/day A formulaBrand audit 90/100
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Earthborn Elements
L-Alanine
Well dosed 1,680 mg/day A formula -
NutriCology
Free Aminos
Well dosed 4.09 Gram(s)/day B formula
Chosen for adequate Alanine dosing vs. the studied range, a clean formulation (grade A–C), and independent brand-quality audits. Not sponsored.
Risk profile
Adverse events and known drug interactions
Safety events
paresthesia
Co-studied with
Supplements that share evidence with alanine
Sources
- 1. Effects of Six Weeks of β-alanine Administration on VO(2) max, Time to Exhaustion and Lactate Concentrations in Physical Education Students. (2012) ↑
- 2. Effects of 28 days of beta-alanine and creatine supplementation on muscle carnosine, body composition and exercise performance in recreationally active females. (2014) ↑
- 3. A randomized double-blind clinical trial investigating the effects of ellagic acid on glycemic status, liver enzymes, and oxidative stress in patients with non-alcoholic fatty liver disease. (2025) ↑
- 4. β-Alanine supplementation increased physical performance and improved executive function following endurance exercise in middle aged individuals. (2018) ↑
- 5. Effect of high-dose β-Alanine supplementation on uphill cycling performance in World Tour cyclists: A randomised controlled trial. (2024) ↑
- 6. β-alanine supplementation in adults with overweight and obesity: a randomized controlled feasibility trial. (2025) ↑
- 7. The effect of β-alanine and NaHCO3 co-ingestion on buffering capacity and exercise performance with high-intensity exercise in healthy males. (2014) ↑
- 8. Does beta-alanine supplementation enhance adaptations to resistance training? A randomized, placebo-controlled, double-blind study. (2023) ↑
Generated August 14, 2026