Studies have found a range of 3.2–6.4 grams per day of beta-alanine to be effective for enhancing exercise performance.^[1] To optimize carnosine stores, a chronic loading dose of 4–6 grams per day of beta-alanine divided into doses of 2 grams or less for a minimum of 2 weeks is suggested — this results in a 20%–30% increase in muscle carnosine stores, while a 40%–60% increase is observed after 4 weeks.^[2] A larger dose of 6 grams per day divided into 4 equal doses (1.5 grams each) is more advantageous.

To avoid paresthesia, a dose of 0.8–1.6 grams of beta-alanine every 3–4 hours is recommended. There are also sustained-release formulations available that permit the use of greater doses without the risk of paresthesia.^[3][4] Although beta-alanine is commonly included in preworkout supplements, the timing of ingestion does not influence its effectiveness.

Combining beta-alanine supplementation with creatine may enhance its effectiveness.^[5] Furthermore, carnosine levels may increase to a greater extent when beta-alanine is co-ingested with a meal containing carbohydrates and protein^[6] or when taken with caffeine,^[1] though there isn’t much research in support of these effects.