Beta-Alanine Table of Contents
Summary of Beta-Alanine
Primary Information, Benefits, Effects, and Important Facts
Beta-alanine is a modified version of the amino acid alanine.
Beta-alanine has been shown to enhance muscular endurance. Many people report being able to perform one or two additional reps in the gym when training in sets of 8–15 repetitions. Beta-alanine supplementation can also improve moderate- to high-intensity cardiovascular exercise performance, like rowing or sprinting.
When beta-alanine is ingested, it turns into the molecule carnosine, which acts as an acid buffer in the body. Carnosine is stored in cells and released in response to drops in pH. Increased stores of carnosine can protect against diet-induced drops in pH (which might occur from ketone production in ketosis, for example), as well as offer protection from exercise-induced lactic acid production.
Large doses of beta-alanine may cause a tingling feeling called paresthesia. It is a harmless side effect.
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How to TakeMedical Disclaimer
Recommended dosage, active amounts, other details
Standard daily dose: 2–5 g.
While beta-alanine is a popular ingredient in pre-workout stacks, supplementation is actually not timing-dependent.
Large doses of beta-alanine may result in a tingling feeling called paresthesia. This harmless side effect can be avoided by using a time-release formulation or by taking smaller doses (0.8–1 g) several times a day.
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Human Effect Matrix
The Human Effect Matrix looks at human studies (it excludes animal and in vitro studies) to tell you what effects beta-alanine has on your body, and how strong these effects are.
|Grade||Level of Evidence [show legend]|
|Robust research conducted with repeated double-blind clinical trials|
|Multiple studies where at least two are double-blind and placebo controlled|
|Single double-blind study or multiple cohort studies|
|Uncontrolled or observational studies only|
Level of Evidence
? The amount of high quality evidence. The more evidence, the more we can trust the results.
Magnitude of effect
? The direction and size of the supplement's impact on each outcome. Some supplements can have an increasing effect, others have a decreasing effect, and others have no effect.
Consistency of research results
? Scientific research does not always agree. HIGH or VERY HIGH means that most of the scientific research agrees.
|Minor||Very High See all 8 studies|
|Minor||High See all 3 studies|
|Minor||High See all 7 studies|
|-||Very High See all 5 studies|
|-||Moderate See all 5 studies|
|Minor||Very High See 2 studies|
|Minor||Very High See all 3 studies|
|-||- See study|
|-||- See study|
|-||- See study|
Studies Excluded from Consideration
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Frequently Asked Questions and Articles on Beta-Alanine
Things to Note
If an excess is taken acutely, harmless tingling (paresthesia) will result.
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