Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Beta-alanine is widely used as an athletic and exercise aid, and this use is strongly supported by scientific evidence. Beta-alanine is a non-essential amino acid and a precursor to carnosine, a dipeptide stored in muscle tissue. Carnosine acts as a buffering agent, helping to maintain optimal pH in muscles during high-intensity exercise by counteracting the accumulation of hydrogen ions, which can cause muscle fatigue and reduce performance. Numerous studies and meta-analyses have shown that beta-alanine supplementation increases muscle carnosine concentrations and improves exercise performance, especially in activities that involve bouts of high-intensity effort lasting 1 to 4 minutes, such as rowing, sprinting, and interval training.

Systematic reviews and meta-analyses (for example, Hobson et al., 2012, and Saunders et al., 2017) report consistent, though modest, improvements in performance metrics such as time to exhaustion and peak power output. The typical dosing protocol involves a loading phase of several weeks, with total daily doses of 2-6 grams to achieve elevated muscle carnosine levels. Side effects are generally mild, with tingling (paresthesia) being the most commonly reported. While beta-alanine does not appear to benefit all types of exercise equally—its effects are less pronounced in endurance events lasting more than 10 minutes—its efficacy for high-intensity, short-duration activities is well established. Therefore, the use of beta-alanine as an athletic and exercise aid is scientifically validated and supported by high-quality evidence.

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Thorne Beta Alanine-SR
Klean Athlete Klean SR Beta-Alanine