Because beta-alanine can only be obtained through animal products, the only source of beta-alanine for vegetarians/vegans is endogenous production. Vegetarian diets are associated with a lower carnosine content in skeletal muscle.[1] Interestingly, one study observed no differences in baseline brain carnosine/homocarnosine levels between omnivores and vegetarians.[2]
Switching from an omnivorous diet to a vegetarian diet for 6 months does not appear to negatively impact muscle carnosine stores — though adding beta-alanine to a vegetarian diet does increase muscle carnosine stores compared to a vegetarian diet only.[3]
Vegetarians and vegans should follow the same dosing protocols as omnivores: 3.2–6.4 grams per day, divided into 2–4 equal doses, for a minimum of 2–4 weeks.
References
- ^Everaert I, Mooyaart A, Baguet A, Zutinic A, Baelde H, Achten E, Taes Y, De Heer E, Derave WVegetarianism, female gender and increasing age, but not CNDP1 genotype, are associated with reduced muscle carnosine levels in humansAmino Acids.(2011 Apr)
- ^Marina Yazigi Solis, Simon Cooper, Ruth M Hobson, Guilherme G Artioli, Maria C Otaduy, Hamilton Roschel, Jacques Robertson, Daniel Martin, Vitor S Painelli, Roger C Harris, Bruno Gualano, Craig SaleEffects of beta-alanine supplementation on brain homocarnosine/carnosine signal and cognitive function: an exploratory studyPLoS One.(2015 Apr 14)
- ^Blancquaert L, Baguet A, Bex T, Volkaert A, Everaert I, Delanghe J, Petrovic M, Vervaet C, De Henauw S, Constantin-Teodosiu D, Greenhaff P, Derave WChanging to a vegetarian diet reduces the body creatine pool in omnivorous women, but appears not to affect carnitine and carnosine homeostasis: a randomised trial.Br J Nutr.(2018-Apr)