Beta-alanine improves high-intensity exercise performance in events lasting 1–10 minutes.[1] Examples of exercise that may be enhanced by beta-alanine supplementation include 400–1500 meter running and 100–400 meter swimming.
Since beta-alanine is the limiting factor for carnosine synthesis, supplementing with beta-alanine is effective at increasing levels of carnosine in the body. Because of its role as an antioxidant, a chelator of toxic metals, and an antiglycation agent,[2] carnosine may benefit conditions such as Parkinson’s disease[3] and Alzheimer’s disease.[4] Beta-alanine and carnosine also reduce blood glucose, HbA1c, and markers of insulin resistance in individuals with diabetes or overweight/obesity.[5]
While speculative, beta-alanine/carnosine may also have anti-aging effects, as carnosine depletion appears to be associated with aging.[6][7]