Beta-alanine is an amino acid naturally found in muscles and the brain. Together with histidine, it forms carnosine, which helps reduce acid build-up during exercise.
Beta-alanine is most effective during anaerobic exercise (intense and exhaustive exercise that causes lactic acid to accumulate in the muscles), such as high-intensity interval training or sprinting. Most notably, it delays fatigue during repeated bouts of intense exercise with short recovery periods [1].
Beta-Alanine Benefits
In two meta-analyses of 18,000 people, beta-alanine improved exercise power and capacity. Beta-alanine was most effective for exercise lasting 30 seconds to 10 minutes [1, 2].
Furthermore, beta-alanine improves resistance training volume and performance for athletes who play in team sports, which may improve game performance [1].
In another study (DB-RCT) of 25 female soccer players, beta-alanine improved repeated sprinting, jumping, and endurance. Notably, a study (DB-RCT) of 20 combat soldiers saw similar jumping results [1, 2].
In a 3-week study (DB-RCT) of 46 men undergoing high-intensity interval training, beta-alanine increased oxygen intake and ventilatory threshold (the point during exercise when oxygen use exceeds oxygen intake), endurance, stamina, and lean body mass [1].
In a similar 8-week study (DB-RCT) of 44 women, beta-alanine decreased body fat and increased fat-free mass and overall body mass [1].
Beta-alanine delays fatigue and exhaustion [1, 2, 3].
A review on the subject found that beta-alanine reduced acid build-up during a high-intensity anaerobic performance, which delayed fatigue [1].
Beta-alanine may benefit the elderly. 18 elderly patients experienced improved exercise capacity after taking beta-alanine for 3 months in a DB-RCT [1].
How it Works
Beta-alanine is an amino acid formed in the liver or by gut microbes.
It binds to histidine in muscles and the brain to form carnosine. Beta-alanine increases carnosine in muscles and the brain, and helps muscles resist acid build-up.
Suggested Use
As a dietary supplement, take 750 mg (3/16 tsp) up to three times daily. On training days, take one serving 30-45 min prior to exercise and a second serving post workout. The second serving should be at least 3 hours apart from the first.
Women and vegetarians have lower amounts of muscle carnosine than men and meat-eaters, respectively. Furthermore, body carnosine naturally decreases with age. These groups may particularly benefit from beta-alanine.
The only confirmed side effect is tingling. However, lower doses can reduce this effect.
Caution: Do not use if you are pregnant or nursing or have a serious medical condition or are taking medications. Do not use if you are diabetic or hypoglycemic. Consult your physician before use.
In two meta-analyses of 18,000 people, beta-alanine improved exercise power and capacity. Beta-alanine was most effective for exercise lasting 30 seconds to 10 minutes [1, 2].
