Beta-Alanine
Brief Description
Beta-alanine is an amino acid produced in the liver or found from foods such as beef and chicken.
It combines with a compound known as histidine within skeletal muscle and other organs. Together these compounds form carnosine which helps to regulate the acid-base balance in skeletal muscle, brain and the heart.
Beta-alanine is important for muscle-carnosine synthesis.
Beta-alanine has been used within the athletic community for many years and is found is most pre-workout supplements.
It is also known for its ‘tingling’ side effects which can have a subjective beneficial effect on performance – though some individuals may not tolerate this.
Evidence Base
The international society of sports and nutrition (ISSN) suggest supplementation of 4-6g per day for 2-4 weeks can improve exercise performance. Using a lower dose ~1.6gram can reduce the risk of tingling sensations(1).
Specific populations have also been examined within systematic reviews & have found beta-alanine supplementation can improve physical performance in: military personnel(2), physically active women(3) and those who train in combat sports(4).
No current strong evidence suggesting supplementation improves body composition(5).
However, as with all nutritional studies there are often methodological limitations or bias. It can also be difficult to draw conclusions form supplements due to differing doses or other ingredients present.
Recommended serving & duration.
3-6g per day appears to be safe and well tolerated. Most studies have used at least 3 grams.
Most pre-workout supplements will contain 3 grams.
Safety & Tolerability
Tingling/paraesthesia is very common with this supplement. You can avoid this side effect by taking smaller doses – 0.8-1.6grams.
References
Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, et al. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015;12:30.Harlow J, Blodgett K, Stedman J, Pojednic R. Dietary Supplementation on Physical Performance and Recovery in Active-Duty Military Personnel: A Systematic Review of Randomized and Quasi-Experimental Controlled Trials. Nutrients. 2024;16(16).Larrosa M, Gil-Izquierdo A, González-Rodríguez LG, Alférez MJM, San Juan AF, Sánchez-Gómez Á, et al. Nutritional Strategies for Optimizing Health, Sports Performance, and Recovery for Female Athletes and Other Physically Active Women: A Systematic Review. Nutr Rev. 2025;83(3):e1068-e89.Fernández-Lázaro D, Fiandor EM, García JF, Busto N, Santamaría-Peláez M, Gutiérrez-Abejón E, et al. β-Alanine Supplementation in Combat Sports: Evaluation of Sports Performance, Perception, and Anthropometric Parameters and Biochemical Markers-A Systematic Review of Clinical Trials. Nutrients. 2023;15(17).Ashtary-Larky D, Bagheri R, Ghanavati M, Asbaghi O, Wong A, Stout JR, 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.
