Alanine is an important part of human muscle and one of the few amino acids that transforms into glucose, an important sugar that your body uses as an energy source. Alanine is included in some energy and sports formulas, but is less popular as a single supplement.

Key uses of alanine:

• Helps produce lymphocytes, which are cells in your lymph fluid and bloodstream that are vital to your immune system.
• May help regulate blood sugar.
• Helps reduce symptoms of prostate enlargement in men if used with glycine (another amino acid).
• Helps your adrenal gland function. Beta-alanine (another form of the amino acid) is not part of proteins, but is a component of vitamin B-5, which is good for your adrenal glands.

Where you can find it: Found primarily in animal proteins, plus dairy, oats, wheat germ, and avocado.