A-Z muscle health Articles

The body produces alanine from other amino acids. Therefore, alanine is considered a non-essetial amino acid. Just because it is non-essential does not mean that the body cannot benefit from alanine supplementation.

What Are The Health Benefits of Alanine Supplementation?

Alanine supplementation helps nitrogen, a byproduct of cellular metabolism, get out of tissue and back to the liver for processing. It also helps muscle cells release toxins that buildup after aerobic exercise.

Alanine regulates blood sugar by positively affecting sugar metabolism. Studies show that oral alanine is more effective than a bedtime snack for preventing nighttime hypoglycemia in diabetics. Finally, a form of alanine, beta-alanine, is a part of two nutrients that increase energy, vitamin B5 and coenzyme A.

Alanine supplements may support immune function, kidney stone prevention, healthy blood sugar, and muscle recovery.

Alanine Supplements: Forms & How To Take Them

The biologically active forms of alanine are L-alanine and beta-alanine. Manufacturers commonly make alanine in capsule form. L-alanine is the most common supplemental form. People use beta-alanine to support energy production. Beta-alanine serves as a precursor to vitamin B5 and coenzyme A. Take amino acid supplements at least 1/2 hour before or after a meal to maximize their absorption. If you take an individual amino acid supplement for longer than one month, add an amino acid complex to the protocol to prevent the deficiency of other amino acids.

Cautions & Potential Side Effects

High alanine intake can cause low levels of phenylalanine and tyrosine. Individuals with diabetes, hypoglycemia and those who use insulin or oral hypoglycemics should use alanine with caution. Alanine can decrease your need for blood sugar stabilizing medication.

Malic acid is a chemical naturally found in unripe sour fruits like apples, pears, tomatoes, and cherries. In the body, malic acid can be naturally synthesized. It is usually bound to an ion such as magnesium, calcium, or citrulline, to form a salt for supplemental delivery. Once bound in this way, the malic acid is then called “malate”.

Key Health Advantages of Malic Acid

Malic Acid Benefits For Fibromyalgia

One of the most commonly known uses for malate is its use in combination with magnesium for Fibromyalgia. Interestingly, the human body can naturally synthesize its magnesium malate. It has been theorized that people with fibromyalgia may not be able to make enough of this salt naturally to meet their body requirements. It is thought that this deficiency may be one of the sources of the painful symptoms and fatigue. Ongoing supplementation with magnesium malate has been shown to help reduce these symptoms after at least 2 months.

Energy Metabolism and Athletes

Malate plays a key role in the citric acid (Krebs) cycle, which is the main metabolic pathway in the body that produces adenosine triphosphate (ATP). Each of the cells in our body uses ATP as the main energy molecule for most of our cellular and body functions. ATP is the “currency” of the cell and can be used or transferred similarly to cash in our economy. If we are unable to make enough ATP, we become extremely low in energy and many of our body’s metabolic systems will begin to fail. Because of this, malic acid is essential to our metabolism. Citrulline malate has been found by researchers to enhance athletic performance in test subjects by reducing muscle fatigue in high-intensity exercise. Thus, many athletes will use citrulline malate to help boost their performance and reduce fatigue.

Skin Care Benefits of Malic Acid

Malic acid is an alpha hydroxy acid that is commonly found in topical skincare products to help repair sun damage and treat dry skin. Some acne care products will also contain malic acid to help reduce excess skin flaking. When used topically, malic acid is commonly applied in a 10% solution (or less). If you are using it topically, be sure to use sun protection when going outside as it can make your skin more photosensitive. Concentrations higher than 10% may be used by dermatologists as facial peels, but should not be attempted without proper supervision as severe irritation can occur.

Taking Quality Malic Acid Supplements: Varieties, Formats & Quality

There are many forms of malic acid available for supplementation. Most are available in salt form, as malate. Common supplemental sources are magnesium malate, calcium malate, and citrulline malate. For the treatment of fibromyalgia, one study used 1600mg daily combined with 400mg of magnesium and noted beneficial effects after 2 months. Citrulline malate is normally dosed at between 5-10g daily on days of high-intensity exercise. For topical uses, please follow the manufacturer’s instructions listed on the bottle.

Combination Supplements

In the late 1980’s a combination supplement called calcium citrate malate was developed which consisted of calcium citrate and calcium malate mixed. Sometimes this combination is referred to as calcium “citramate”. Interestingly, supplementation of calcium in this form is extremely beneficial to bone health, without increasing the risk of kidney stones. Some research suggests that this form of calcium is protective against stone formation.