This article provides general nutrition information only and is not medical advice.

Overview

Beta-alanine is a non-essential amino acid. Non-essential amino acids can be made by the body, so they don't have to be provided by food. Most amino acids are the building blocks of proteins. However, some like beta-alanine are used to make other chemicals in the body.

Beta-alanine is commonly used by mouth for improving athletic performance and exercise capacity, building lean muscle mass, and improving physical functioning in the elderly. It is also used for hot flashes, but there is limited scientific research to support this use.

Classification

Is a Form of:

Non-essential amino acid

Primary Functions:

Improving athletic performance and exercise capacity

Also Known As:

3-aminopropanoic acid, 3-aminopropionic Acid, Acide 3-aminopropanoïque, Acide 3-aminopropionique, Acide Aminé Non Essentiel

How Does It Work?

Beta-alanine is an amino acid. In the body it is converted to other chemicals that can affect muscle.

Uses

• Athletic performance. Taking beta-alanine can modestly improve some measures of athletic performance. However, not all research shows positive effects with beta-alanine on athletic performance. Scientists are trying to determine why beta-alanine might work better for some types of exercise than others. Some scientists think that beta-alanine might help to improve the amount of exercise done but not how well it is done. The conflicting results might be due to the small numbers of participants in the studies, the different types of exercise used in the studies, or the types of athletes studied.
• Physical performance in elderly adults. Some research shows that taking beta-alanine supplements improves physical performance and delays muscle tiredness in older adults.

Recommended Dosing

The following doses have been studied in scientific research:

ADULTS

BY MOUTH:

• For athletic performance: 2.4-6.4 grams of beta-alanine daily has been used for up to 10 weeks.
• For physical performance in elderly adults: 800 mg three times daily has been used for up to 28 days. 800-1600 mg twice daily has been used for up to 12 weeks.

Beta-Alanine Supplements Frequently Asked Questions

What does beta alanine do for you?

Beta-alanine is a non-essential amino acid. Beta-alanine is commonly used by mouth for improving athletic performance and exercise capacity, building lean muscle mass, and improving physical functioning in the elderly. It is also used for hot flashes, but there is limited scientific research to support this use.

When should I take beta alanine?

It is important to note that beta-alanine is best taken daily regardless of training schedule. Because beta-alanine works by increasing muscle concentrations of carnosine, it does not need to be taken around a training session to produce results.

Is Beta Alanine safe long term?

Beta-alanine safety

In studies using the non-sustained release supplement, paraesthesia has generally been reported to disappear within 60 to 90 min following supplementation. Currently, there is no safety data on the long-term use of beta-alanine.

Does beta alanine increase strength?

Conclusions. β-Alanine supplementation was effective at increasing power output when lifting loads equivalent to the individual's maximal strength or when working at maximum power output.

Should you take beta alanine everyday?

The recommended dose is 2–5 grams daily. Although excessive amounts may cause tingling in the skin, beta-alanine is considered to be a safe and effective supplement to boost exercise performance.

Can beta alanine help lose weight?

IN SHORT: Beta-alanine primarily works to increase endurance and efficiency of your muscle energy system. Improvements in muscle from beta-alanine has shown the ability to increases strength, endurance, power output, and can even play a role in weight loss.

Is Beta Alanine bad for you?

You can get beta-alanine from foods that contain carnosine or through supplements. The recommended dose is 2–5 grams daily. Although excessive amounts may cause tingling in the skin, beta-alanine is considered to be a safe and effective supplement to boost exercise performance.

Does beta alanine affect kidneys?

Over time, β-alanine can deplete taurine from tissues, including renal tissue, thereby upregulating the synthesis and activity of TauT.

Does beta alanine have side effects?

When taken by mouth: Beta-alanine is POSSIBLY SAFE when taken by mouth appropriately for a short time. Side effects have not been reported with moderate doses of beta-alanine. High doses can cause flushing and tingling.

Does beta alanine cause male vitality?

Some people have reported tingling of the skin after taking large doses of beta-alanine. Beta-alanine may interact with some heart medications and with drugs for male vitality.

Does beta alanine affect the heart?

Beta-alanine, as a method to increase muscle carnosine, has been shown to enhance muscle buffering capacity and delay fatigue. It is hypothesized that beta-alanine will increase physical working capacity at heart rate threshold, thereby signifying a delay in fatigue.

Which is better beta alanine or creatine?

Just remember that creatine helps with short, intense bursts of power, while beta alanine stops lactic acid from getting into your muscles and fatiguing you during longer, more endurance type workouts.

Is Beta Alanine a BCAA?

Beta alanine is another naturally occurring amino acid, and it's linked to levels of carnosine in muscle tissue. Add a serving of beta alanine (3-6g) to your pre-workout alongside BCAA's. The combination will help protect muscle tissue during a tough workout, and could help minimise fatigue during training, too.

How long does it take for beta alanine to work?

The most dramatic results are generally experienced within the 3-4 week range but they don't stop there. Recent research is now showing carnosine levels continue to increase for a minimum of 12 weeks which is why we recommend staying on beta-alanine for at least three months to optimize your carnosine levels.

How long do beta alanine tingles last?

Although it's not the same for everybody, tingles/itch generally start about 15 minutes after taking beta-alanine and last for about 30 minutes.

Is Beta Alanine natural?

Beta-alanine is a naturally occurring, and therefore, non-essential amino acid, meaning healthy individuals biosynthesize the amount necessary for normal function.

How do you stop beta alanine itching?

The main strategy is to split up your doses, advises Reimers. He suggests taking smaller amounts throughout the day instead of taking one large dose just before hitting the gym. This should significantly reduce the beta-alanine tingling you experience. You can also try reducing your dosage.

Is Beta Alanine worth taking?

You can get beta-alanine from foods that contain carnosine or through supplements. The recommended dose is 2–5 grams daily. Although excessive amounts may cause tingling in the skin, beta-alanine is considered to be a safe and effective supplement to boost exercise performance.

Should I take beta alanine before or after my workout?

It is important to note that beta-alanine is best taken daily regardless of training schedule. Because beta-alanine works by increasing muscle concentrations of carnosine, it does not need to be taken around a training session to produce results.

Is Beta Alanine a vasodilator?

Beta alanine is not actually a buffer itself but is the rate limiting factor in the production of muscle carnosine in the body, a natural regulator of pH levels in muscle. In addition, extreme vasodilation may be experienced due to carnosine being a strong precursor to nitric oxide production (a strong vasodilator).

Is Beta Alanine FDA approved?

Natural Alternatives' CarnoSyn® Beta-Alanine Receives New Dietary Ingredient Status From The FDA. Natural Alternatives International, Inc. CarnoSyn® is the only beta-alanine that has successfully obtained NDI status with the FDA.

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