Beta-Alanine

    Written by:
    Brady Holmer, Antonis Damianou

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    by:

    Nick Milazzo, Bryan Saunders
    Last Updated: September 21, 2023

    Beta-alanine is a building block of carnosine, a molecule that helps buffer acid in muscles. Beta-alanine supplementation improves performance during high-intensity exercise lasting from 1 to 10 minutes. Carnosine also has antioxidant effects and may be beneficial for aging and neurological conditions.

    22 references on this page
    1,981 participants in 16 trials and 8 meta-analyses

    Overview

    Dosage information

    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.

    Frequently asked questions

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    Examine Database References

    1. Muscular Endurance - Zoeller RF, Stout JR, O'kroy JA, Torok DJ, Mielke MEffects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustionAmino Acids.(2007 Sep)
    2. Muscular Endurance - Hobson RM, Saunders B, Ball G, Harris RC, Sale CEffects of β-alanine supplementation on exercise performance: a meta-analysisAmino Acids.(2012 Jul)
    3. Fatigue Symptoms - Sale C, Saunders B, Hudson S, Wise JA, Harris RC, Sunderland CDEffect of β-alanine plus sodium bicarbonate on high-intensity cycling capacityMed Sci Sports Exerc.(2011 Oct)
    4. Anaerobic Capacity - Sweeney KM, Wright GA, Glenn Brice A, Doberstein STThe effect of beta-alanine supplementation on power performance during repeated sprint activityJ Strength Cond Res.(2010 Jan)
    5. Power Output - Derave W, Ozdemir MS, Harris RC, Pottier A, Reyngoudt H, Koppo K, Wise JA, Achten Ebeta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprintersJ Appl Physiol.(2007 Nov)
    6. Anaerobic Capacity - Georgiou GD, Antoniou K, Antoniou S, Michelekaki EA, Zare R, Ali Redha A, Prokopidis K, Christodoulides E, Clifford TEffect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis.Int J Sport Nutr Exerc Metab.(2024 Jul 19)
    7. Power Output - Hoffman J, Ratamess NA, Ross R, Kang J, Magrelli J, Neese K, Faigenbaum AD, Wise JABeta-alanine and the hormonal response to exerciseInt J Sports Med.(2008 Dec)
    8. Muscular Endurance - Jordan T, Lukaszuk J, Misic M, Umoren JEffect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental designJ Int Soc Sports Nutr.(2010 May 19)
    9. Muscular Endurance - Stout JR, Cramer JT, Zoeller RF, Torok D, Costa P, Hoffman JR, Harris RC, O'Kroy JEffects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in womenAmino Acids.(2007)
    10. Oxygen Uptake - Smith AE, Walter AA, Graef JL, Kendall KL, Moon JR, Lockwood CM, Fukuda DH, Beck TW, Cramer JT, Stout JREffects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trialJ Int Soc Sports Nutr.(2009 Feb 11)
    11. Fatigue Symptoms - Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok DJ, Zoeller RFEffects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue thresholdJ Strength Cond Res.(2006 Nov)
    12. Muscle Mass - Ashtary-Larky D, Bagheri R, Ghanavati M, Asbaghi O, Wong A, Stout JR, Suzuki KEffects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis.J Int Soc Sports Nutr.(2022)
    13. Muscle Mass - Walter AA, Smith AE, Kendall KL, Stout JR, Cramer JTSix weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in womenJ Strength Cond Res.(2010 May)
    14. Power Output - Baguet A, Bourgois J, Vanhee L, Achten E, Derave WImportant role of muscle carnosine in rowing performanceJ Appl Physiol.(2010 Oct)
    15. Anaerobic Exercise Performance - Saunders B, Elliott-Sale K, Artioli GG, Swinton PA, Dolan E, Roschel H, Sale C, Gualano Bβ-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysisBr J Sports Med.(2017 Apr)
    16. Anaerobic Exercise Performance - Huerta Ojeda Á, Tapia Cerda C, Poblete Salvatierra MF, Barahona-Fuentes G, Jorquera Aguilera CEffects of Beta-Alanine Supplementation on Physical Performance in Aerobic-Anaerobic Transition Zones: A Systematic Review and Meta-Analysis.Nutrients.(2020-Aug-19)
    17. Muscle Mass - Kern BD, Robinson TLEffects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football playersJ Strength Cond Res.(2011 Jul)
    18. Muscular Endurance - Hoffman JR, Ratamess NA, Faigenbaum AD, Ross R, Kang J, Stout JR, Wise JAShort-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football playersNutr Res.(2008 Jan)
    19. Anaerobic Exercise Performance - Grgic JEffects of beta-alanine supplementation on Yo-Yo test performance: A meta-analysis.Clin Nutr ESPEN.(2021-Jun)
    20. Anaerobic Capacity - Weiliang Chung, Greg Shaw, Megan E. Anderson, David B. Pyne, Philo U. Saunders, David J. Bishop, Louise M. BurkeEffect of 10 Week Beta-Alanine Supplementation on Competition and Training Performance in Elite SwimmersNutrients.()
    21. Fatigue Symptoms - Stout JR, Graves BS, Smith AE, Hartman MJ, Cramer JT, Beck TW, Harris RCThe effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized studyJ Int Soc Sports Nutr.(2008 Nov 7)
    22. Blood glucose - Joseph J Matthews, Eimear Dolan, Paul A Swinton, Lívia Santos, Guilherme G Artioli, Mark D Turner, Kirsty J Elliott-Sale, Craig SaleEffect of Carnosine or β-Alanine Supplementation on Markers of Glycemic Control and Insulin Resistance in Humans and Animals: A Systematic Review and Meta-analysisAdv Nutr.(2021 Jul 31)
    23. Serum BDNF - Mendonça PT, Dutra YM, Antunes BM, Lira F, Zagatto AMFourteen weeks of β-alanine supplementation and HIIT did not improve serum BDNF concentrations and Stroop test performance.Int J Sports Med.(2025 Jan 20)