Beta-Alanine
Beta-alanine raises muscle carnosine and can improve high-intensity performance lasting about 1–4 minutes.
Overview
What is beta-alanine?
Beta-alanine is a non-protein amino acid that combines with histidine in muscles to form carnosine, which helps buffer acid and reduce fatigue during high-intensity exercise. Supplementation with beta-alanine increases muscle carnosine levels, improving performance for activities lasting 1 to 10 minutes. Additionally, carnosine has antioxidant properties and may support aging and neurological health.
Dosage
A typical dose for athletic performance is 3.2–6.4 grams per day, split into 4 doses (0.8–1.6 grams every 3–4 hours).
Effect graph
Effect heatmap
SupplementDEX Database
8 conditions for , and rated at least stars. All purchase bands. No minimum star filter.
Database Snapshot
Most beta-alanine research is concentrated in a handful of conditions.
- Athletic performance accounts for 56 of 71 studies (79%).
- Physical fatigue accounts for 6 of 71 studies (8%).
- Body composition accounts for 3 of 71 studies (4%).
- Sparse coverage remains for Cognitive performance, Age-related cognitive decline, Chronic obstructive pulmonary disease (COPD).
Safety
Oral beta-alanine is likely safe at a dose of up to 6.4 grams per day for 12 weeks. However it may cause paresthesia when taken in large doses.
Frequently Asked Questions
References
Sources67 references
SupplementDEX uses only high-quality sources to determine supplement effectiveness.
SupplementDEX Database · Athletic performance
56 references1.SupplementDEX Database: Athletic performance — Beta-alanine supplementation improves time to exhaustion, but not aerobic capacity, in competitive middle- and long-distance runners2025
A 4-week RCT of 27 adolescent runners found beta-alanine increased time to exhaustion 6.5% versus 1.4% on placebo without raising VO2peak.
2.SupplementDEX Database: Athletic performance — Advantages of different dietary supplements for elite combat sports athletes: a systematic review and Bayesian network meta-analysis2025
A network meta-analysis of 67 combat-sports RCTs found beta-alanine was among supplements associated with higher blood lactate, alongside caffeine and sodium bicarbonate.
3.SupplementDEX Database: Athletic performance — Effects of Different Dietary Supplements on Swimming Performance: A Systematic Review and Network Meta-Analysis2024
A swimming network meta-analysis found beta-alanine ranked best for reducing blood lactate, while L-arginine was top for 100 m time and creatine plus bicarbonate for blood pH.
4.SupplementDEX Database: Athletic performance — Reduced Dose of Beta-Alanine Is Sufficient to Maintain Performance in Repeated Sprints2022
A study of 44 trained men found 6.4 g/day beta-alanine for 28 days raised repeated-sprint power, and a 1.2 g/day maintenance dose preserved performance after loading.
5.SupplementDEX Database: Athletic performance — Effect of 8-Week β-Alanine Supplementation on CRP, IL-6, Body Composition, and Bio-Motor Abilities in Elite Male Basketball Players2022
An 8-week RCT of 20 elite male basketball players found 6.4 g/day beta-alanine lowered CRP and IL-6 and improved anaerobic peak power versus placebo.
6.SupplementDEX Database: Athletic performance — Effect of Beta-Alanine Supplementation on Exercise-Induced Cell Damage and Lactate Accumulation in Female Basketball Players: A Randomized, Double-Blind Study2022
A 4-week double-blind RCT of 22 female basketball players found 6.4 g/day beta-alanine reduced post-exercise lactate but did not improve performance or oxidative damage markers.
7.SupplementDEX Database: Athletic performance — Effects of Four Weeks of Beta-Alanine Supplementation Combined with One Week of Creatine Loading on Physical and Cognitive Performance in Military Personnel (Additional Ingredient)2022
A 28-day RCT of 20 military men found adding 7-day creatine loading to 6.4 g/day beta-alanine improved vertical jump, testosterone, physical performance, and cognitive processing versus beta-alanine alone.
8.SupplementDEX Database: Athletic performance — Beta-alanine did not improve high-intensity performance throughout simulated road cycling2021
An RCT of 17 cyclists found 28 days of 6.4 g/day beta-alanine raised muscle carnosine 9.4 mmol/kg but did not improve sprint performance or 4-km uphill time trial.
9.SupplementDEX Database: Athletic performance — Beta-Alanine Supplementation and Sport Climbing Performance2021
A 4-week RCT of 15 climbers found beta-alanine 4 g/day increased campus-board slaps and improved ~1-minute traverse performance but not shorter hard traverses.
10.SupplementDEX Database: Athletic performance — Effects of beta-alanine supplementation on Yo-Yo test performance: A meta-analysis2021
A meta-analysis of 10 athlete studies found beta-alanine improved Yo-Yo test performance when supplementation lasted 6–12 weeks and level 2 variants were used.
11.SupplementDEX Database: Athletic performance — The effect of β-alanine supplementation on high intensity cycling capacity in normoxia and hypoxia2021
A 28-day crossover RCT of 19 men found 6.4 g/day beta-alanine did not improve high-intensity cycling capacity in normoxia or hypoxia despite expected carnosine loading.
12.SupplementDEX Database: Athletic performance — One-Week High-Dose β-Alanine Loading Improves World Tour Cyclists' Time-Trial Performance2021
A 1-week study of World Tour cyclists found high-dose sustained-release beta-alanine (20 g/day) improved 10-minute time-trial power, distance, and lactate during overreaching training.
13.SupplementDEX Database: Athletic performance — Short-Duration Beta-Alanine Supplementation Did Not Prevent the Detrimental Effects of an Intense Preparatory Period on Exercise Capacity in Top-Level Female Footballers2020
A 3-week RCT of 24 elite female footballers found 6.4 g/day beta-alanine did not prevent declines in Yo-Yo IR1 performance during an intense preparatory camp.
14.SupplementDEX Database: Athletic performance — The Muscle Carnosine Response to Beta-Alanine Supplementation: A Systematic Review With Bayesian Individual and Aggregate Data E-Max Model and Meta-Analysis2020
A Bayesian meta-analysis of muscle carnosine studies found beta-alanine raises carnosine nonlinearly and that 99.3% of individuals respond, with no sex difference in response magnitude.
15.SupplementDEX Database: Athletic performance — Beta-alanine fails to improve on 5000 m running time despite increasing PAT1 expression in long-distance runners2020
A 4-week RCT of 16 long-distance runners found 4.8 g/day beta-alanine increased PAT1 expression but did not significantly improve 5,000 m run time.
17.SupplementDEX Database: Athletic performance — Effects of beta-alanine supplementation on muscle function during recovery from resistance exercise in young adults2019
A 28-day RCT of 24 young adults found 4.8 g/day beta-alanine did not improve repetitions, soreness, or CK recovery after high-intensity resistance exercise versus placebo.
18.SupplementDEX Database: Athletic performance — Beta-alanine supplementation improves isometric, but not isotonic or isokinetic strength endurance in recreationally strength-trained young men2019
A 4-week RCT of 20 trained men found 6.4 g/day beta-alanine improved isometric but not isotonic or isokinetic strength endurance versus placebo.
19.SupplementDEX Database: Athletic performance — Comparison of sustained-release and rapid-release β-alanine formulations on changes in skeletal muscle carnosine and histidine content and isometric performance following a muscle-damaging protocol2019
A 28-day RCT found sustained-release beta-alanine raised muscle carnosine 50% versus 38% for rapid-release and attenuated isometric fatigue versus placebo, with less paresthesia on sustained-release.
20.SupplementDEX Database: Athletic performance — Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study2018
A 5-week RCT of 15 athletes found 6.4 g/day beta-alanine increased average power at 1RM and total training volume versus placebo during strength training.
21.SupplementDEX Database: Athletic performance — The effect of two β-alanine dosing strategies on 30-minute rowing performance: a randomized, controlled trial2018
A 4–8-week RCT of 27 rowers found 2.4 g/day beta-alanine increased 30-min rowing distance and average power in the daily-dose group, with no clear benefit from alternate-day 4.8 g dosing.
22.SupplementDEX Database: Athletic performance — Effects of β-alanine and sodium bicarbonate supplementation on the estimated energy system contribution during high-intensity intermittent exercise2018
An RCT of 71 cyclists found 28 days of beta-alanine did not improve 30-kJ time trial performance, though sodium bicarbonate increased estimated glycolytic contribution during high-intensity intervals.
23.SupplementDEX Database: Athletic performance — Beta-Alanine Supplementation Improves Throwing Velocities in Repeated Sprint Ability and 200-m Swimming Performance in Young Water Polo Players2017
A 6-week RCT of 15 young water polo players found 6.4 g/day beta-alanine improved throwing velocity, 200-m swim time, and repeated-sprint performance.
24.SupplementDEX Database: Athletic performance — Six weeks of β-alanine supplementation did not enhance repeated-sprint ability or technical performances in young elite basketball players2017
A 6-week RCT of 27 elite junior basketball players found beta-alanine did not improve repeated sprints, technical performance, or Yo-Yo IR1 versus placebo.
25.SupplementDEX Database: Athletic performance — Beta-alanine supplementation enhances judo-related performance in highly-trained athletes2017
A 4-week RCT of highly trained judo athletes found 6.4 g/day beta-alanine increased throw count during special fitness tests and raised post-exercise lactate versus placebo.
26.SupplementDEX Database: Athletic performance — β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis2016
A meta-analysis of 40 studies in 1,461 participants found beta-alanine improved exercise capacity (effect size 0.18), with larger benefits for 0.5–10 minute efforts and when co-supplemented with sodium bicarbonate.
27.SupplementDEX Database: Athletic performance — The effect of β-alanine supplementation on cycling time trials of different length2016
A 4-week RCT of trained cyclists found 6.4 g/day beta-alanine extended supramaximal time to exhaustion 17.6 s and may improve 4-km time trial by 7.8 s, but not 1- or 10-km performance.
28.SupplementDEX Database: Athletic performance — Effects of 28-Day Beta-Alanine Supplementation on Isokinetic Exercise Performance and Body Composition in Female Masters Athletes2016
A 28-day RCT of female masters athletes found beta-alanine improved late-phase isokinetic work and peak torque versus placebo during lower-body testing.
29.SupplementDEX Database: Athletic performance — Effects of β-Alanine on Body Composition and Performance Measures in Collegiate Women2016
An 8-week RCT of 16 untrained collegiate women found beta-alanine plus resistance training increased leg-press repetitions at 65% 1RM but did not add body-composition or maximal-strength benefits beyond training.
30.SupplementDEX Database: Athletic performance — β-Alanine supplementation slightly enhances repeated plyometric performance after high-intensity training in humans2015
An 8-week RCT found 5.6 g/day beta-alanine with plyometric training improved repeated jump fatigue performance and raised post-exercise lactate versus placebo.
31.SupplementDEX Database: Athletic performance — β-Alanine Supplementation Does Not Augment the Skeletal Muscle Adaptive Response to 6 Weeks of Sprint Interval Training2015
A 10-week sprint-interval RCT of 24 men found beta-alanine raised muscle carnosine 33–52% but did not further improve VO2peak, 250-kJ time trial, or training adaptations versus placebo.
32.SupplementDEX Database: Athletic performance — Incremental effects of 28 days of beta-alanine supplementation on high-intensity cycling performance and blood lactate in masters female cyclists2015
A 28-day RCT of 11 female masters cyclists found beta-alanine increased cycling time to exhaustion 23% and total work 21% and lowered recovery lactate versus placebo.
33.SupplementDEX Database: Athletic performance — β-Alanine ingestion increases muscle carnosine content and combat specific performance in soldiers2015
A 30-day RCT of 18 soldiers found 6 g/day beta-alanine raised muscle carnosine and improved 50-m casualty carry time and serial subtraction test performance versus placebo.
34.SupplementDEX Database: Athletic performance — Effects of Acute Beta-Alanine Supplementation on Anaerobic Performance in Trained Female Cyclists2015
An acute RCT of trained female cyclists found a single 1.6 g beta-alanine dose lowered perceived exertion but did not improve Wingate performance.
35.SupplementDEX Database: Athletic performance — The effects of beta alanine plus creatine administration on performance during repeated bouts of supramaximal exercise in sedentary men2015
An RCT of sedentary men found beta-alanine plus creatine maintained mean power better across repeated Wingate tests than placebo or creatine alone.
36.SupplementDEX Database: Athletic performance — Effects of beta-alanine supplementation and interval training on physiological determinants of severe exercise performance2014
A 28-day RCT of 16 men found beta-alanine before high-intensity interval training increased aerobic energy contribution and reduced muscle lactate during severe cycling, without extra training gains.
37.SupplementDEX Database: Athletic performance — Beta-alanine supplementation improves jumping power and affects severe-intensity performance in professional alpine skiers2014
In 9 male elite alpine skiers, 4.8 g/day beta-alanine for 5 weeks improved countermovement jump power (~7%) and performance in the last third of a 90-s box jump test versus placebo.
38.SupplementDEX Database: Athletic performance — Effect of sodium bicarbonate and Beta-alanine on repeated sprints during intermittent exercise performed in hypoxia2014
In recreationally active adults, 5 weeks of beta-alanine (6.4 g/day) did not improve mean or peak power during repeated sprints in hypoxia, alone or combined with acute sodium bicarbonate.
39.SupplementDEX Database: Athletic performance — The effect of β-alanine and NaHCO3 co-ingestion on buffering capacity and exercise performance with high-intensity exercise in healthy males2014
In 8 healthy men, 4.8–6.4 g/day beta-alanine for 6 weeks raised muscle carnosine and increased time to exhaustion during high-intensity cycling by 14–16% versus placebo; adding sodium bicarbonate did not add further benefit.
40.SupplementDEX Database: Athletic performance — Effect of beta-alanine, with and without sodium bicarbonate, on 2000-m rowing performance2013
In 20 trained rowers, 28 days of beta-alanine (6.4 g/day) was very likely to improve 2,000-m rowing time by ~6.4 s; acute sodium bicarbonate added a small (~1.1 s) extra benefit.
41.SupplementDEX Database: Athletic performance — Effect of beta-alanine supplementation on 800-m running performance2013
In 18 recreational male runners, 28 days of beta-alanine (80 mg/kg/day) significantly improved 800-m race time by ~3.6 s versus placebo, with the largest gains at the 400-m split.
42.SupplementDEX Database: Athletic performance — The effect of beta-alanine supplementation on isokinetic force and cycling performance in highly trained cyclists2013
In 16 highly trained cyclists, 4 weeks of beta-alanine (65 mg/kg/day) significantly increased isokinetic knee extension power and reduced fatigue index versus placebo, with a non-significant trend toward better 4-min cycling power.
43.SupplementDEX Database: Athletic performance — The effects of beta-alanine supplementation on physical working capacity at heart rate threshold2013
In 30 adults, 28 days of beta-alanine raised physical working capacity at heart rate threshold by ~24 W versus ~11 W with placebo (P=0.001), without improving VO2 peak or time to exhaustion.
44.SupplementDEX Database: Athletic performance — Effects of beta-alanine supplementation on sprint endurance2013
In 21 anaerobically trained men, 5 weeks of beta-alanine (4–6 g/day) did not significantly improve time to exhaustion during treadmill sprints at 115% or 140% VO2max.
45.SupplementDEX Database: Athletic performance — Effect of Beta alanine and sodium bicarbonate supplementation on repeated-sprint performance2013
In 24 team-sport athletes, acute sodium bicarbonate improved repeated-sprint performance more than beta-alanine alone or combined beta-alanine plus sodium bicarbonate.
46.SupplementDEX Database: Athletic performance — Additive effects of beta-alanine and sodium bicarbonate on upper-body intermittent performance2013
In 37 judo/jiu-jitsu athletes, 4 weeks of beta-alanine or sodium bicarbonate each increased upper-body Wingate total work by ~7–8%; combined supplementation produced an additive ~14% increase.
47.SupplementDEX Database: Athletic performance — Effects of β-alanine supplementation on exercise performance: a meta-analysis2012
A meta-analysis of 15 trials (360 participants) found beta-alanine improved exercise capacity lasting 60–240 s (P=0.001) with a median effect of ~2.85%, but not exercise lasting under 60 s.
48.SupplementDEX Database: Athletic performance — Effect of beta-alanine supplementation on 2000-m rowing-ergometer performance2012
In 16 well-trained male rowers, 28 days of beta-alanine (~80 mg/kg/day, ~7 g/day) did not conclusively improve 2,000-m ergometer performance (p=0.055), though split improvements occurred at 750 m and 1,000 m.
49.SupplementDEX Database: Athletic performance — Effect of 10 week beta-alanine supplementation on competition and training performance in elite swimmers2012
In 41 elite/sub-elite swimmers, 10 weeks of beta-alanine (4.8 g/day loading, then 3.2 g/day) had unclear effects on competition times and minimal impact on training performance in real-world settings.
50.SupplementDEX Database: Athletic performance — Effect of beta-alanine supplementation on repeated sprint performance during the Loughborough Intermittent Shuttle Test2012
In 36 game players, 4 weeks of beta-alanine did not improve repeated sprint times during the Loughborough Intermittent Shuttle Test; neither group showed sprint fatigue before supplementation.
51.SupplementDEX Database: Athletic performance — High-velocity intermittent running: effects of beta-alanine supplementation2012
In 50 recreationally trained adults, beta-alanine supplementation did not improve critical velocity, anaerobic running capacity, or time to exhaustion during 2–5 min runs at 90–110% peak velocity.
52.SupplementDEX Database: Athletic performance — Effect of β-alanine plus sodium bicarbonate on high-intensity cycling capacity2011
In 20 men, 4 weeks of beta-alanine (6.4 g/day) increased high-intensity cycling time to exhaustion by ~12%; adding sodium bicarbonate gave a further ~4% increase that was not statistically significant.
53.SupplementDEX Database: Athletic performance — The effect of beta-alanine supplementation on power performance during repeated sprint activity2010
In 19 active college men, 5 weeks of beta-alanine (4–6 g/day) did not improve peak or mean horizontal power or fatigue during repeated 5-s treadmill sprints versus placebo.
54.SupplementDEX Database: Athletic performance — Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in women2010
In 44 women doing 6 weeks of HIIT, beta-alanine supplementation increased body mass but did not add to VO2 peak or ventilatory threshold gains beyond placebo or control.
55.SupplementDEX Database: Athletic performance — Effects of 28 days of resistance exercise and consuming a commercially available pre-workout supplement, NO-Shotgun(R), on body composition, muscle strength and mass, markers of satellite cell activation, and clinical safety markers in males2009
In 18 non-resistance-trained men, 28 days of a beta-alanine–containing pre-workout (NO-Shotgun) plus training increased fat-free mass, bench press strength, and myofibrillar protein more than placebo plus training.
56.SupplementDEX Database: Athletic performance — Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women2007
In 22 women, 28 days of beta-alanine delayed neuromuscular fatigue (PWCFT +13.9%) and raised ventilatory threshold (+12.6%) and time to exhaustion during cycling, without changing VO2 max.
16.Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic-Anaerobic Transition Zones: A Systematic Review and Meta-Analysis. See external sourceExternal source
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SupplementDEX Database · Diabetes
1 reference57.SupplementDEX Database: Diabetes — Effect of Carnosine or β-Alanine Supplementation on Markers of Glycemic Control and Insulin Resistance in Humans and Animals: A Systematic Review and Meta-analysis2021
A systematic review and meta-analysis of 20 human and rodent studies found carnosine or beta-alanine supplementation reduced fasting glucose, HbA1c, HOMA-IR, and fasting insulin in humans (moderate certainty).
SupplementDEX Database · Physical fatigue
6 references58.SupplementDEX Database: Physical fatigue — Role of β-Alanine Supplementation on Cognitive Function, Mood, and Physical Function in Older Adults; Double-Blind Randomized Controlled Study2023
A 10-week RCT of 100 older adults found 2.4 g/day beta-alanine improved MoCA scores in participants with baseline scores ≤26 and reduced geriatric depression scale scores.
59.SupplementDEX Database: Physical fatigue — β-Alanine supplementation increased physical performance and improved executive function following endurance exercise in middle aged individuals2018
In 12 healthy adults (mean age 60.5 years), 28 days of beta-alanine (2.4 g/day) increased cycle time-to-exhaustion and prevented post-exercise declines in Stroop test performance versus placebo.
60.SupplementDEX Database: Physical fatigue — Beta-Alanine Does Not Enhance the Effects of Resistance Training in Older Adults2018
In 27 older adults (60–82 years), 12 weeks of beta-alanine (3.2 g/day) with endurance-based resistance training did not add to strength or power gains beyond training alone, except no between-group difference on leg press 1RM.
61.SupplementDEX Database: Physical fatigue — Oral nutritional supplement fortified with beta-alanine improves physical working capacity in older adults: a randomized, placebo-controlled study2013
In 60 older adults, 12 weeks of oral nutritional supplement plus 800–1200 mg/day beta-alanine raised physical working capacity at fatigue threshold by 14–18% versus standard ONS alone.
62.SupplementDEX Database: Physical fatigue — Beta-alanine (Carnosyn™) supplementation in elderly subjects (60-80 years): effects on muscle carnosine content and physical capacity2012
In 18 healthy elderly subjects, 12 weeks of beta-alanine (3.2 g/day) increased gastrocnemius carnosine by 85% and improved constant-load and incremental exercise time to exhaustion versus placebo.
63.SupplementDEX Database: Physical fatigue — The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study2008
In 26 elderly men and women (mean age 72.8 years), 90 days of beta-alanine (2.4 g/day) increased physical working capacity at fatigue threshold by 28.6% versus no change with placebo.
SupplementDEX Database · Body composition
2 references64.SupplementDEX Database: Body composition — β-alanine supplementation in adults with overweight and obesity: a randomized controlled feasibility trial2025
In 27 adults with overweight/obesity (mean age 58 years), 4.8 g/day sustained-release beta-alanine for 3 months was well tolerated but showed low probability of benefit on cardiometabolic, cardiovascular, or biochemical outcomes.
65.SupplementDEX Database: Body composition — Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis2022
A GRADE-assessed meta-analysis of 20 RCTs (492 participants) found beta-alanine supplementation did not significantly change body mass, fat mass, body fat percentage, or fat-free mass regardless of dose or exercise type.
66.SupplementDEX Database: Chronic obstructive pulmonary disease (COPD) — Efficacy of 12 weeks oral β-alanine supplementation in patients with chronic obstructive pulmonary disease: a double-blind, randomized, placebo-controlled trial2022
In 40 COPD patients, 12 weeks of beta-alanine (3.2 g/day) increased muscle carnosine by ~54% versus placebo but did not improve exercise capacity, quadriceps function, or muscle oxidative stress markers.
67.SupplementDEX Database: Cognitive performance — Fourteen weeks of β-alanine supplementation and HIIT did not improve serum BDNF concentrations and Stroop test performance2025
In 13 healthy men, 14 weeks of beta-alanine (6.4 g/day) with high-intensity interval training did not improve serum BDNF or Stroop test performance versus placebo, though cardiorespiratory fitness improved with training.