Beta-alanine: Function, benefits, and sources Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyArthritisAsthma & AllergiesBreast CancerCancerCardiovascular HealthCOVID-19Dermatology & SkincareDiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyInflammatory Bowel DiseaseLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisSexual HealthWomen's HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcastsHow to understand chronic painWhat is behind vaccine hesitancy?The amazing story of hepatitis C, from discovery to cureNew directions in dementia researchCan psychedelics rewire a depressed, anxious brain?Why climate change matters for human healthToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorHealth ProductsAffordable Therapy OptionsBlood Pressure MonitorsDiabetic SuppliesFitness TrackersHome GymsGreen Cleaning ProductsHow to Shop for CBDQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsDiscoverToolsConnectSubscribe What does beta-alanine do Medically reviewed by Grant Tinsley, Ph.D., CSCS,*D, CISSN, Nutrition — By Caitlin Geng on May 29, 2022Beta-alanine is a popular supplement among many athletes and fitness enthusiasts. Evidence suggests that it is a safe and effective supplement that may help with delaying fatigue and improving performance. When a person does intense exercise, acid begins to accumulate in the muscles, which can contribute to fatigue. Beta-alanine helps regulate acid in muscles and prevent this fatigue. Taking beta-alanine supplements may mean a person can increase the length of time they can perform high intensity exercises before experiencing exhaustion. The International Society of Sports Nutrition (ISSN) notes that while more research is necessary, appropriate levels of beta-alanine are safe and can help improve exercise performance. This article discusses beta-alanine is, its function, and its potential benefits. Learn about high intensity interval training here. Definition Share on PinterestDaniel Megias/500px/Getty ImagesBeta-alanine is a non-essential amino acid. This means that the body produces it so that people do not have to get it through food. Typically, amino acids combine in the body to create proteins. However, beta-alanine joins with the amino acid histidine to form a dipeptide called carnosine. The body stores carnosine in the muscles and other tissues. Carnosine helps reduce acid accumulation in the muscles during exercise, reducing fatigue and leading to better athletic performance. In the mid-2000s, research led by Professor Roger Harris found that dietary supplementation with beta-alanine could increase the amount of carnosine available in muscles and enhance exercise performance. Learn about essential amino acids here. Function and uses Beta-alanine and carnosine together help improve the muscles’ functionality due to various body processes during exercise. These processes are as follows:Glycolysis: this is the breakdown of glucose. Glucose is the body’s main source of fuel during exercise.The body produces lactate from glucose, resulting in hydrogen ion production.Hydrogen ions decrease the pH level in muscles, which makes them more acidic.The raised acidity makes it more difficult for the body to break down glucose, which reduces the muscles’ ability to contract, resulting in fatigue.Carnosine acts as a buffer against acid and reduces the level of acid present in the muscles. This helps reduce muscle fatigue, which can reduce exhaustion and help improve performance. Learn more about muscle soreness after exercising here. Possible benefits Beta-alanine has various potential benefits. These may include: Strength and athletic performance Because it increases carnosine levels, beta-alanine supplementation may help improve athletic performance by decreasing fatigue and boosting endurance and performance during high intensity exercise. Its benefits linked to strength and performance include:Improvements to high intensity exercise: Muscle fatigue due to acidity levels in muscles can limit the duration of high intensity exercise. Beta-alanine may improve performance by reducing acidity. However, studies display mixed results, with some showing improved performance in high intensity exercise and others finding no difference. Other evidence indicates that beta-alanine offers the most potential for improving high intensity performance.Reduces exhaustion: Beta-alanine may help a person exercise for longer periods before they become exhausted. Some evidence notes that beta-alanine supplementation can improve performance in endurance sports, such as long distance running. While the exercise type and duration of physical activity likely play a large role, evidence notes that beta-alanine provides an ergogenic effect, meaning it gives energy to help improve performance.Increased muscle mass and strength: Supplementation with beta-alanine may help a person increase muscle mass by allowing them to train intensely and for longer periods. However, while some research notes that it may not change body composition significantly, other evidence indicates that it can help an individual gain strength. Other benefits Animal studies show that further research into beta-alanine could help:improve vascular functionreduce oxidative stressfight cancer cells and have an anti-tumor effectreduce neurologic symptoms, such as those caused by depression and Alzheimer’s diseaseimprove cardiovascular healthaid healthy agingimprove immune response Learn about other supplements and vitamins for athletes here. Food sources Beta-alanine is a commonly available supplement in many sports-related products. However, it is also present in many protein sources, such as meat, fish, and poultry, albeit in lower quantities. To receive a sufficient amount to boost athletic performance, a person will likely require supplementation. Most of the food sources that contain beta-alanine are animal products. This means people following a vegan or vegetarian diet will likely have significantly less beta-alanine and carnosine in their system and require supplementation to enhance athletic performance. Learn more about supplements suitable for those following plant-based diets here. Dosage A 2018 study notes that more research is necessary to identify the most appropriate dosing strategy for beta-alanine supplementation. Some research suggests that 1.2 grams (g) of beta-alanine daily is the most effective dosage to maintain carnosine in the muscles at 30–50% above the baseline. Similarly, other sources suggest that a person may consider a loading phase of 3.2 g per day for 8 weeks, or 6.4 g per day for 4 weeks, before a maintenance dose of 1.2 g per day. Advice includes dividing beta-alanine into 3 or 4 even doses a day and consuming them with main meals to help enhance uptake and manage potential side effects better. Risks and side effects There are potential side effects associated with beta-alanine, especially if a person takes it in large doses, although they are not severe. These may include skin rashes and paresthesia, a tingling sensation on the skin. Learn about the side effects of drugs and supplements here. Interaction with other supplements People often combine beta-alanine with other supplements, especially creatine and sodium bicarbonate. Creatine can improve performance in high intensity exercise by increasing the availability of adenosine triphosphate (ATP), a molecule that every cell in the body produces. Research has found that combining beta-alanine and creatine can increase athletic performance. As such, many sports supplements may include both ingredients. Similarly to beta-alanine, sodium bicarbonate may enhance the body’s buffer system, protecting muscles from acid. Research suggests that using sodium bicarbonate and beta-alanine together may add additional improvement to this buffering capacity.Learn more about vitamins, minerals, and supplements in our dedicated hub. Summary Beta-alanine is an amino acid that is a common ingredient in many sports supplement products. Some evidence suggests that it may help improve athletic performance and benefit overall health. Supplementing beta-alanine can help increase the concentration of carnosine in muscles, which regulates acids that accumulate from exercise, helping an individual avoid fatigue. Research notes that the supplement is safe and effective in appropriate doses and is unlikely to cause any serious adverse effects. While beta-alanine is present in protein sources such as meat, a person is unlikely to consume a sufficient amount from their diet to notice any benefit. A person can also combine it with other supplements, such as creatine and sodium bicarbonate, to try and further enhance performance. Last medically reviewed on May 29, 2022SupplementsSports Medicine / Fitness 18 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Beta-alanine. (n.d.).https://www.ais.gov.au/__data/assets/pdf_file/0018/1001385/Beta-alanine-InfographicFINAL.pdfBlancquaert, L., et al. (2018). Changing to a vegetarian diet reduces the body creatine pool in omnivorous women, but appears not to affect carnitine and carnosine homeostasis: a randomised trial.https://www.researchgate.net/publication/323968303_Changing_to_a_vegetarian_diet_reduces_the_body_creatine_pool_in_omnivorous_women_but_appears_not_to_affect_carnitine_and_carnosine_homeostasis_A_randomised_trialCHEBI:16958 – beta-alanine. (2017.)https://www.ebi.ac.uk/chebi/searchId.do?chebiId=CHEBI:16958CHEBI:15727 – carnosine. (2021.).https://www.ebi.ac.uk/chebi/searchId.do?chebiId=CHEBI:15727Forbes, S. C., et al. (2020). Supplements and nutritional interventions to augment high-intensity interval training physiological and performance adaptations - a narrative review.https://www.mdpi.com/2072-6643/12/2/390/htmGilsanz, L., et al. (2021). Effect of β-alanine and sodium bicarbonate co-supplementation on the body's buffering capacity and sports performance: a systematic review [Abstract].https://www.tandfonline.com/doi/abs/10.1080/10408398.2021.2012642?journalCode=bfsn20Jukić, I., et al. (2021). Carnosine, small but mighty - prospect of use as functional ingredient for functional food formulation.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8300828/Maté-Muñoz, J. L., et al. (2018). Effects of β-alanine supplementation during a 5-week strength training program: A randomized, controlled study.https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0224-0Maughan, R. J., et al. (2018). IOC consensus statement: Dietary supplements and the high-performance athlete.https://drugfreesport.org.za/wp-content/uploads/2018/08/IOC-Consensus-Dietary-supplements-High-Performance-Athlete-Maughan-et-al-2018-1.pdfNaderi, A., et al. (2016). Timing, optimal dose and intake duration of dietary supplements with evidence-based use in sports nutrition.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5545206/Outlaw, J.J., et al. (2016). Effects of β-alanine on body composition and performance measures in collegiate women.https://journals.lww.com/nsca-jscr/Fulltext/2016/09000/Effects_of___Alanine_on_Body_Composition_and.33.aspxSantana, J. O., et al. (2018). Beta-alanine supplementation improved 10-km running time trial in physically active adults.https://www.frontiersin.org/articles/10.3389/fphys.2018.01105/fullSaunders, B., et al. β-alanine supplementation to improve exercise capacity and performance: A systematic review and meta-analysis. (2017).https://bjsm.bmj.com/content/51/8/658Saxvanderweyden, M., et al. (2018). Creatine and beta-alanine supplementation for increased anaerobic performance in sprinting, jumping, and throwing track and field athletes.https://www.journalofexerciseandnutrition.com/index.php/JEN/article/view/23Stautemas, J., et al. (2018). Pharmacokinetics of β-alanine using different dosing strategies.https://www.frontiersin.org/articles/10.3389/fnut.2018.00070/fullStellingwerff, T. (2020). An update on beta-alanine supplementation for athletes.https://www.gssiweb.org/en/sports-science-exchange/Article/an-update-on-beta-alanine-supplementation-for-athletes#articleTopic_6Supplement guide: Reducing supplement risk. (2020).https://www.usada.org/wp-content/uploads/supplement-guide.pdfTrexler, E. T., et al. (2015). International society of sports nutrition position stand: Beta-alanine.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/FEEDBACK:Medically reviewed by Grant Tinsley, Ph.D., CSCS,*D, CISSN, Nutrition — By Caitlin Geng on May 29, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageWhat to know about supplements for musclesMedically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS There is evidence that some beneficial muscle-building supplements include protein, creatine, and caffeine. 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