Evidence grade: B
Consistent but modest benefits for high-intensity efforts of about 60–240 seconds. Little effect on very short or long, steady efforts.
What it is
An amino acid your body combines with histidine to make carnosine, which buffers acid in working muscle.
What people claim
- More reps or time in hard intervals
- Delayed fatigue in efforts of about 1–4 minutes
Doses used in studies
Studies commonly use about 4–6 g a day, split into doses of 2 g or less, for at least 2–4 weeks. It builds up over time, so timing on the day matters little.
These are amounts researchers tested, not a recommendation for you.
Who should be cautious
- Harmless tingling (paresthesia) is common; smaller split doses reduce it
- People who are pregnant or nursing, due to limited data
- Anyone with a medical condition should check with a clinician first
- Under 18: talk to a doctor or parent before using any supplement
Sources
- ISSN position stand: beta-alanine Trexler et al., J Int Soc Sports Nutr, 2015
- Effects of beta-alanine supplementation on exercise performance: a meta-analysis Hobson et al., Amino Acids, 2012
← All supplements · Laws & Research
Education only, not medical advice. Supplements are not reviewed by the FDA for safety or effectiveness before sale, and nothing here is meant to diagnose, treat, cure or prevent any condition. Talk to your doctor or pharmacist before starting any supplement, especially if you are pregnant, nursing, take medication or have a health condition.