Beta Alanine

What are beta-alanine's main benefits?

In short

  • increase power output
  • increase working capacity
  • decrease fatigue
  • increase carnosine content

How is beta-alanine taken?

Studies have investigated a range of 3.2–6.4 grams per day of beta-alanine.[4] To avoid paraesthesia, a dose of 0.8-1.6 grams of beta-alanine every 3-4 hours is recommended. There are also sustained-release formulations available that permit the use of greater doses without the risk of paresthesia.[5][6] Although beta-alanine is commonly included in preworkout stacks, the timing of ingestion does not influence its effectiveness.

"Beta-Alanine,", published on 26 October 2014, last updated on 15 March 2022

Quesnele JJ, Laframboise MA, Wong JJ, Kim P, Wells GD. The effects of beta-alanine supplementation on performance: a systematic review of the literature. Int J Sport Nutr Exerc Metab. 2014 Feb;24(1):14-27. doi: 10.1123/ijsnem.2013-0007. Epub 2013 Aug 5. PMID: 23918656.