Table of ContentsView AllTable of ContentsUsesNutritionRisksDosageSimilar SupplementsFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Uses
Nutrition
Risks
Dosage
Similar Supplements
Frequently Asked Questions
Beta-alanine is an amino acid made in the liver and is needed to producecarnosinein the muscles and brain.Carnosine helps prevent fatigue and may help with short bouts of intense exercise.
Beta-alanine is found in some meats and is also one of the most popular sports supplements in the world.
It’s known as an ergogenic aid, meaning a supplement intended to improve athletic performance.
This article discusses the uses and risks of beta-alanine and how to optimize your dose if you decide to add it to your supplement regimen.
Beta-Alanine Supplement Facts
What Are Beta-Alanine’s Uses?
Beta-alanine is most commonly used as a performance enhancer for high-intensity exercise. It’s also been studied for its effects onblood sugarand brain protection.
Here’s the latest research about its effects.
Athletic Performance
Beta-alanine’s most common use is as a sports performance supplement, but its effectiveness has not been proven.
It’s been studied extensively for its role in exercise because it increases the muscle’s carnosine levels. Carnosine is known to regulate musclepHand calcium. It also hasantioxidanteffects that may protect cells from damage.
Supplementing with carnosine itself is unlikely to raise levels in the muscles because it is quickly broken down into its amino acid components.
Beta-alanine has been studied for high-intensity exercises like:
But results are mixed, and most of the data comes from trials in males. More studies are needed to determine its effectiveness for females.
The Department of Defense (DOD) sponsored a review that didn’t recommend beta-alanine for military service members, either as:
The researchers noted there were insufficient safety studies and only limited evidence that beta-alanine was effective.
In a conflicting review, the International Society of Sports Nutrition (ISSN) determined that taking beta-alanine for at least four weeks increased muscle carnosine levels.
According to thies review, beta-alanine improved exercise performance (particularly for activities lasting between one and four minutes) and decreased muscle fatigue.
Researchers also maintained that there’s less risk of side effects when lower doses are taken throughout the day or when a sustained-release product is used.
And another review concluded that beta-alanine is most effective for exercises less than 10 minutes long.
Interestingly, people who were less fit had greater improvement from beta-alanine than those who were well-trained.
Managing Blood Sugar
Research suggests that beta-alanine and carnosine may decrease the following in people withhigh blood sugar:
A1C measures how well your blood sugar has been controlled over the previous three months.
Most of the data in the review comes from studies of carnosine. More data is needed concerning the role of beta-alanine.
Brain Health
Because beta-alanine increases carnosine levels in the brain, it may protect againstpost-traumatic stress disorder (PTSD)andtraumatic brain injury.
Although limited evidence suggests beta-alanine could play a role in these conditions, only animal studies have been conducted so far.
Robust human trials are needed before beta-alanine can be recommended for these conditions.
Female athlete thinking.Oleg Breslavtsev / Getty Images
Oleg Breslavtsev / Getty Images
Beta-alanine is found in white meat (like chicken) and red meat (like beef and pork).
Typically, less than 1 g per day is consumed in the diet, though, and vegans consume none.
Beta-alanine is also available in supplement forms, such as tablets, capsules, and powder.
It’s sold alone and in combination products.
What Are the Risks of Taking Beta-Alanine?
In general, beta-alanine is considered safe when it’s taken at doses of 1.6 g to 6.4 g daily for up to eight weeks.
However, side effects have been noted at doses above 800 milligrams (mg) daily. These include:
There isn’t any safety information on taking beta-alanine for a year or more.
Children and people who are pregnant or nursing shouldn’t take beta-alanine due to a lack of safety data.
An animal trial showed that mice given beta-alanine during pregnancy and lactation had lower-weight offspring prone tohyperactivity.
Since beta-alanine is an ingredient in some combination products, it is essential to carefully read a supplement’s ingredients list and nutrition facts panel. This will help you understand which ingredients and how much of each ingredient is included.
Review the supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
The ISSN suggests taking 4–6 g a day of beta-alanine for at least two weeks to see the effects on athletic performance. The ISSN also recommends dividing the dose throughout the day to decrease the risk of side effects.
For optimal results, beta-alanine should be taken with meals.
Taking just 1.6 g a day for two weeks may benefit exercise training. This daily amount has been shown to increase carnosine levels in the muscles.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Some other supplements studied for improved athletic performance include the following:
Creatineor sodium bicarbonate,in particular, may increase the effect of beta-alanine when taken together.
Remember, these supplements have not been proven to increase exercise endurance or stamina. Some have been studied in only a few small clinical trials. And even the ones with more data often have conflicting results about their effectiveness.
Just because supplements are available over the counter does not mean they’re safe for all. To minimize the risk of adverse effects, discuss taking them with your healthcare provider, sports medicine expert, or pharmacist before adding them to your pre- or post-workout routine.
Summary
Beta-alanine is an amino acid made in the body. It’s found in meats and as a dietary supplement. It’s primarily used for athletic performance or to reduce fatigue after exercise, but the evidence is mixed.
Because of a lack of safety data, beta-alanine is not recommended for certain people, like children or pregnant or breastfeeding.
If you decide to try it, it’s best to do so under the supervision of a healthcare provider or sports medicine expert.
Taking a sustained-release form of the supplement and taking it with food may minimize side effects like paresthesia.
Beta-alanine is a non-essential amino acid (meaning the body can produce it even if you don’t get it from food) that’s made in the liver. It’s also found in meats and as a dietary supplement in powder, tablet, and capsule forms.
Beta-alanine is needed for carnosine to be made in the muscles. Carnosine regulates the pH of the muscles to help recovery after short, high-intensity exercise.
The ISSN recommends taking 4–6 g a day of beta-alanine for at least two weeks. To minimize the risk of side effects, it’s best to split the dose throughout the day, take a sustained-release product, and take it with a meal.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.Dolan E, Swinton PA, Painelli VS, et al.A Systematic Risk Assessment and Meta-Analysis on the Use of Oral β-Alanine Supplementation.Adv Nutr. 2019;10(3):452-463. doi:10.1093/advances/nmy115López-Torres O, Rodríguez-Longobardo C, Capel-Escoriza R, Fernández-Elías VE.Ergogenic aids to improve physical performance in female athletes: A systematic review with meta-analysis.Nutrients. 2022;15(1):81. doi:10.3390/nu15010081PubChem.Beta-Alanine.Blancquaert L, Everaert I, Derave W.Beta-alanine supplementation, muscle carnosine and exercise performance.Curr Opin Clin Nutr Metab Care. 2015;18(1):63-70. doi:10.1097/MCO.0000000000000127Trexler ET, Smith-Ryan AE, Stout JR, et al.International society of sports nutrition position stand: Beta-alanine.J Int Soc Sports Nutr. 2015;12:30. doi:10.1186/s12970-015-0090-yKim J, Kim EK.Nutritional Strategies to Optimize Performanceand Recovery in Rowing Athletes.Nutrients. 2020;12(6):1685. Published 2020 Jun 5. doi:10.3390/nu12061685Vicente-Salar N, Fuster-Muñoz E, Martínez-Rodríguez A.Nutritional Ergogenic Aids in Combat Sports: A Systematic Review and Meta-Analysis.Nutrients. 2022;14(13):2588. doi:10.3390/nu14132588Ko R, Low Dog T, Gorecki DK, et al.Evidence-based evaluation of potential benefits and safety of beta-alanine supplementation for military personnel.Nutr Rev. 2014;72(3):217-225. doi:10.1111/nure.12087Saunders B, Elliott-Sale K, Artioli GG, et al.β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis.Br J Sports Med. 2017;51(8):658-669. doi:10.1136/bjsports-2016-096396Matthews JJ, Dolan E, Swinton PA, et al.Effect of Carnosine or β-Alanine Supplementation on Markers of Glycemic Control and Insulin Resistance in Humans and Animals: A Systematic Review and Meta-analysis.Adv Nutr. 2021;12(6):2216-2231. doi:10.1093/advances/nmab087Ostfeld I, Hoffman JR.The effect of b-alanine supplementation on performance, cognitive function and resiliency in soldiers.Nutrients. 2023;15(4):1039. doi:10.3390/nu15041039Nishigawa T, Nagamachi S, Chowdhury VS, Yasuo S, Furuse M.Taurine and β-alanine intraperitoneal injection in lactating mice modifies the growth and behavior of offspring.Biochem Biophys Res Commun. 2018;495(2):2024-2029. doi:10.1016/j.bbrc.2017.12.063Ashtary-Larky D, Bagheri R, Ghanavati M, et al.Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis.J Int Soc Sports Nutr. 2022;19(1):196-218. doi:10.1080/15502783.2022.2079384
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.Dolan E, Swinton PA, Painelli VS, et al.A Systematic Risk Assessment and Meta-Analysis on the Use of Oral β-Alanine Supplementation.Adv Nutr. 2019;10(3):452-463. doi:10.1093/advances/nmy115López-Torres O, Rodríguez-Longobardo C, Capel-Escoriza R, Fernández-Elías VE.Ergogenic aids to improve physical performance in female athletes: A systematic review with meta-analysis.Nutrients. 2022;15(1):81. doi:10.3390/nu15010081PubChem.Beta-Alanine.Blancquaert L, Everaert I, Derave W.Beta-alanine supplementation, muscle carnosine and exercise performance.Curr Opin Clin Nutr Metab Care. 2015;18(1):63-70. doi:10.1097/MCO.0000000000000127Trexler ET, Smith-Ryan AE, Stout JR, et al.International society of sports nutrition position stand: Beta-alanine.J Int Soc Sports Nutr. 2015;12:30. doi:10.1186/s12970-015-0090-yKim J, Kim EK.Nutritional Strategies to Optimize Performanceand Recovery in Rowing Athletes.Nutrients. 2020;12(6):1685. Published 2020 Jun 5. doi:10.3390/nu12061685Vicente-Salar N, Fuster-Muñoz E, Martínez-Rodríguez A.Nutritional Ergogenic Aids in Combat Sports: A Systematic Review and Meta-Analysis.Nutrients. 2022;14(13):2588. doi:10.3390/nu14132588Ko R, Low Dog T, Gorecki DK, et al.Evidence-based evaluation of potential benefits and safety of beta-alanine supplementation for military personnel.Nutr Rev. 2014;72(3):217-225. doi:10.1111/nure.12087Saunders B, Elliott-Sale K, Artioli GG, et al.β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis.Br J Sports Med. 2017;51(8):658-669. doi:10.1136/bjsports-2016-096396Matthews JJ, Dolan E, Swinton PA, et al.Effect of Carnosine or β-Alanine Supplementation on Markers of Glycemic Control and Insulin Resistance in Humans and Animals: A Systematic Review and Meta-analysis.Adv Nutr. 2021;12(6):2216-2231. doi:10.1093/advances/nmab087Ostfeld I, Hoffman JR.The effect of b-alanine supplementation on performance, cognitive function and resiliency in soldiers.Nutrients. 2023;15(4):1039. doi:10.3390/nu15041039Nishigawa T, Nagamachi S, Chowdhury VS, Yasuo S, Furuse M.Taurine and β-alanine intraperitoneal injection in lactating mice modifies the growth and behavior of offspring.Biochem Biophys Res Commun. 2018;495(2):2024-2029. doi:10.1016/j.bbrc.2017.12.063Ashtary-Larky D, Bagheri R, Ghanavati M, et al.Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis.J Int Soc Sports Nutr. 2022;19(1):196-218. doi:10.1080/15502783.2022.2079384
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.Dolan E, Swinton PA, Painelli VS, et al.A Systematic Risk Assessment and Meta-Analysis on the Use of Oral β-Alanine Supplementation.Adv Nutr. 2019;10(3):452-463. doi:10.1093/advances/nmy115López-Torres O, Rodríguez-Longobardo C, Capel-Escoriza R, Fernández-Elías VE.Ergogenic aids to improve physical performance in female athletes: A systematic review with meta-analysis.Nutrients. 2022;15(1):81. doi:10.3390/nu15010081PubChem.Beta-Alanine.Blancquaert L, Everaert I, Derave W.Beta-alanine supplementation, muscle carnosine and exercise performance.Curr Opin Clin Nutr Metab Care. 2015;18(1):63-70. doi:10.1097/MCO.0000000000000127Trexler ET, Smith-Ryan AE, Stout JR, et al.International society of sports nutrition position stand: Beta-alanine.J Int Soc Sports Nutr. 2015;12:30. doi:10.1186/s12970-015-0090-yKim J, Kim EK.Nutritional Strategies to Optimize Performanceand Recovery in Rowing Athletes.Nutrients. 2020;12(6):1685. Published 2020 Jun 5. doi:10.3390/nu12061685Vicente-Salar N, Fuster-Muñoz E, Martínez-Rodríguez A.Nutritional Ergogenic Aids in Combat Sports: A Systematic Review and Meta-Analysis.Nutrients. 2022;14(13):2588. doi:10.3390/nu14132588Ko R, Low Dog T, Gorecki DK, et al.Evidence-based evaluation of potential benefits and safety of beta-alanine supplementation for military personnel.Nutr Rev. 2014;72(3):217-225. doi:10.1111/nure.12087Saunders B, Elliott-Sale K, Artioli GG, et al.β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis.Br J Sports Med. 2017;51(8):658-669. doi:10.1136/bjsports-2016-096396Matthews JJ, Dolan E, Swinton PA, et al.Effect of Carnosine or β-Alanine Supplementation on Markers of Glycemic Control and Insulin Resistance in Humans and Animals: A Systematic Review and Meta-analysis.Adv Nutr. 2021;12(6):2216-2231. doi:10.1093/advances/nmab087Ostfeld I, Hoffman JR.The effect of b-alanine supplementation on performance, cognitive function and resiliency in soldiers.Nutrients. 2023;15(4):1039. doi:10.3390/nu15041039Nishigawa T, Nagamachi S, Chowdhury VS, Yasuo S, Furuse M.Taurine and β-alanine intraperitoneal injection in lactating mice modifies the growth and behavior of offspring.Biochem Biophys Res Commun. 2018;495(2):2024-2029. doi:10.1016/j.bbrc.2017.12.063Ashtary-Larky D, Bagheri R, Ghanavati M, et al.Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis.J Int Soc Sports Nutr. 2022;19(1):196-218. doi:10.1080/15502783.2022.2079384
Office of Dietary Supplements.Dietary supplements for exercise and athletic performance.
Dolan E, Swinton PA, Painelli VS, et al.A Systematic Risk Assessment and Meta-Analysis on the Use of Oral β-Alanine Supplementation.Adv Nutr. 2019;10(3):452-463. doi:10.1093/advances/nmy115
López-Torres O, Rodríguez-Longobardo C, Capel-Escoriza R, Fernández-Elías VE.Ergogenic aids to improve physical performance in female athletes: A systematic review with meta-analysis.Nutrients. 2022;15(1):81. doi:10.3390/nu15010081
PubChem.Beta-Alanine.
Blancquaert L, Everaert I, Derave W.Beta-alanine supplementation, muscle carnosine and exercise performance.Curr Opin Clin Nutr Metab Care. 2015;18(1):63-70. doi:10.1097/MCO.0000000000000127
Trexler ET, Smith-Ryan AE, Stout JR, et al.International society of sports nutrition position stand: Beta-alanine.J Int Soc Sports Nutr. 2015;12:30. doi:10.1186/s12970-015-0090-y
Kim J, Kim EK.Nutritional Strategies to Optimize Performanceand Recovery in Rowing Athletes.Nutrients. 2020;12(6):1685. Published 2020 Jun 5. doi:10.3390/nu12061685
Vicente-Salar N, Fuster-Muñoz E, Martínez-Rodríguez A.Nutritional Ergogenic Aids in Combat Sports: A Systematic Review and Meta-Analysis.Nutrients. 2022;14(13):2588. doi:10.3390/nu14132588
Ko R, Low Dog T, Gorecki DK, et al.Evidence-based evaluation of potential benefits and safety of beta-alanine supplementation for military personnel.Nutr Rev. 2014;72(3):217-225. doi:10.1111/nure.12087
Saunders B, Elliott-Sale K, Artioli GG, et al.β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis.Br J Sports Med. 2017;51(8):658-669. doi:10.1136/bjsports-2016-096396
Matthews JJ, Dolan E, Swinton PA, et al.Effect of Carnosine or β-Alanine Supplementation on Markers of Glycemic Control and Insulin Resistance in Humans and Animals: A Systematic Review and Meta-analysis.Adv Nutr. 2021;12(6):2216-2231. doi:10.1093/advances/nmab087
Ostfeld I, Hoffman JR.The effect of b-alanine supplementation on performance, cognitive function and resiliency in soldiers.Nutrients. 2023;15(4):1039. doi:10.3390/nu15041039
Nishigawa T, Nagamachi S, Chowdhury VS, Yasuo S, Furuse M.Taurine and β-alanine intraperitoneal injection in lactating mice modifies the growth and behavior of offspring.Biochem Biophys Res Commun. 2018;495(2):2024-2029. doi:10.1016/j.bbrc.2017.12.063
Ashtary-Larky D, Bagheri R, Ghanavati M, et al.Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis.J Int Soc Sports Nutr. 2022;19(1):196-218. doi:10.1080/15502783.2022.2079384
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