Beta-Alanine
Commonly used for
Muscle & StrengthAthletic PerformanceHigh-Intensity Exercise
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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. (2017). β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Br J Sports Med. Hobson RM et al. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids.
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