Beta-Alanine
Also known as: Beta-Alanine, 3-Aminopropionic Acid, CarnoSyn
A buffering amino acid that delays muscle fatigue during high-intensity exercise
Primary Benefit
Muscle Endurance and Lactate Buffering
Standard Dose
3.2 to 6.4 g/day in divided doses
Evidence
Certifications
Overview
Beta-alanine is a non-essential amino acid that combines with histidine in muscle to form carnosine, a dipeptide that buffers hydrogen ion (H+) accumulation during anaerobic exercise. By maintaining muscle pH and delaying acidosis, carnosine extends the duration of high-intensity effort before fatigue sets in. It is one of the most evidence-based ergogenic aids for sports requiring sustained high-intensity effort.
Benefits & Evidence
- Increases muscle carnosine content over 4 to 12 weeks
- Delays onset of muscular fatigue during high-intensity exercise
- Improves performance in efforts lasting 1 to 4 minutes
- Buffers hydrogen ion accumulation reducing muscle acidosis
- Synergistic with creatine for combined strength and endurance gains
Clinical Study Summaries
Beta-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis
2012Journal of the Academy of Nutrition and Dietetics
Meta-analysis found beta-alanine significantly improved exercise capacity versus placebo, with greatest benefits in exercises lasting 60 to 240 seconds and with training durations of 4 or more weeks.
View studyRecommended Dosage
| Standard Dose | 3.2 to 6.4 g/day in divided doses |
| Minimum | 3.2 g/day |
| Maximum | 6.4 g/day |
| Timing | Split into 0.8 to 1.6 g doses throughout the day to minimize paresthesia |
Side Effects & Interactions
Who Should Consider It
Good candidates
- Athletes performing high-intensity interval training or efforts lasting 1 to 4 minutes
- Cyclists, swimmers, fighters, and team sport athletes
- Those seeking to combine with creatine for comprehensive performance enhancement
Use caution or avoid
- Those highly sensitive to paresthesia (though harmless)
- Pregnant or breastfeeding individuals (insufficient data)