Beta-Alanine
Commonly used for
Muscle & StrengthAthletic PerformanceHigh-Intensity Exercise
Where to Buy
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What is it? / Overview
Beta-alanine raises muscle carnosine levels helping buffer acid buildup during intense exercise lasting roughly 1–4 minutes. This can improve repeated high-intensity performance over time.
How is it used? / Administration
Form: Sustained-release beta-alanine preferred
Typical dose studied: 3.2–6.4 g/day split into multiple daily doses
Timing: Divided doses throughout the day
Tingling (paresthesia) is harmless and minimized with divided or sustained-release doses.
How well does it work? / Evidence
✓ Well-established
Who should avoid it?
Already taking it? Continue daily for at least 4 weeks before assessing benefit.
Research & references
ISSN Position Stand: Beta-Alanine. Saunders B et al. Beta-alanine supplementation. Hobson RM et al. Meta-analysis on beta-alanine.
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