Beta-alanine is a non-essential amino acid that enhances athletic performance by reducing fatigue and increasing endurance. It is not involved in protein synthesis but plays a role in the production of carnosine, a dipeptide that decreases lactic acid accumulation in the muscles during exercise. Beta-alanine is often taken with other supplements, such as sodium bicarbonate and creatine.
Beta-alanine is an amino acid that can be taken as a dietary supplement to improve muscular endurance. It is especially beneficial for high-intensity exercises that last between one and ten minutes. Examples of said activities include 400–1500 meter run, 100–400 meter swimming, and more.[1] Taking beta-alanine can help increase the time to exhaustion (TTE), allowing individuals to exercise for longer periods.
Furthermore, beta-alanine is advantageous for older adults, providing them with increased muscle endurance and aiding in reducing errors in protein metabolism, a process associated with aging.[2] Carnosine also seems to have anti-aging properties, making it an appealing supplement for people wishing to retain their health and fitness into their later years.[3]
Taking excessive amounts of beta-alanine may lead to a tingly sensation in your body, especially in the face, neck, and back of the hands. The severity of this sensation rises with dosage amount, being avoidable by taking small amounts — roughly 800 mg at a time.[6]
Furthermore, excessive beta-alanine consumption may lower the amount of taurine absorbed in the muscles due to beta-alanine actively fighting for absorption.
The typical daily dose of beta-alanine is between 2 and 5 grams.[7] Beta-alanine supplements seem more effective than carnosine itself at replenishing muscle carnosine levels. They can be increased further by taking beta-alanine with a meal.
1. Saunders, B., Elliott-Sale, K., Artioli, G. G., Swinton, P. A., Dolan, E., Roschel, H., Sale, C., & Gualano, B. (2017). β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. British journal of sports medicine, 51(8), 658–669. https://doi.org/10.1136/bjsports-2016-096396
2. Stout, J. R., Graves, B. S., Smith, A. E., Hartman, M. J., Cramer, J. T., Beck, T. W., & Harris, R. C. (2008). The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study. Journal of the International Society of Sports Nutrition, 5, 21. https://doi.org/10.1186/1550-2783-5-21
3. McCormack, W. P., Stout, J. R., Emerson, N. S., Scanlon, T. C., Warren, A. M., Wells, A. J., Gonzalez, A. M., Mangine, G. T., Robinson, E. H., 4th, Fragala, M. S., & Hoffman, J. R. (2013). Oral nutritional supplement fortified with beta-alanine improves physical working capacity in older adults: a randomized, placebo-controlled study. Experimental gerontology, 48(9), 933–939. https://doi.org/10.1016/j.exger.2013.06.003
4. Sale, C., Saunders, B., Hudson, S., Wise, J. A., Harris, R. C., & Sunderland, C. D. (2011). Effect of β-alanine plus sodium bicarbonate on high-intensity cycling capacity. Medicine and science in sports and exercise, 43(10), 1972–1978. https://doi.org/10.1249/MSS.0b013e3182188501
5. Stout, J. R., Cramer, J. T., Mielke, M., O'Kroy, J., Torok, D. J., & Zoeller, R. F. (2006). Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. Journal of strength and conditioning research, 20(4), 928–931. https://doi.org/10.1519/R-19655.1
6. Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12, 30. https://doi.org/10.1186/s12970-015-0090-y
7. Stellingwerff, T., Anwander, H., Egger, A., Buehler, T., Kreis, R., Decombaz, J., & Boesch, C. (2012). Effect of two β-alanine dosing protocols on muscle carnosine synthesis and washout. Amino acids, 42(6), 2461–2472. https://doi.org/10.1007/s00726-011-1054-4
