Beta-Alanine
The endurance-boosting amino acid that buffers muscle acid and delays fatigue during high-intensity exercise
Also known as: β-Alanine • CarnoSyn • SR CarnoSyn
Overview
Beta-alanine is a non-essential amino acid that is the rate-limiting precursor to carnosine, a dipeptide concentrated in skeletal muscle. Carnosine acts as an intracellular pH buffer, neutralizing the hydrogen ions (acid) that accumulate during high-intensity exercise and cause the 'burning' sensation and fatigue. Supplementing with beta-alanine increases muscle carnosine levels by 40-80% over 4-10 weeks, significantly improving exercise capacity in the 1-10 minute range. It's one of the most well-researched and effective sports supplements, with strong evidence from meta-analyses. The characteristic 'tingling' sensation (paresthesia) is harmless and can be avoided with sustained-release formulations.
Key Benefits
Muscular Endurance & Acid Buffering
Beta-alanine increases muscle carnosine, which buffers hydrogen ions during intense exercise. This delays the onset of muscular fatigue and the 'burning' sensation. Meta-analyses show a 2.85% improvement in exercise capacity lasting 1-4 minutes — significant for competitive athletes.
High-Intensity Exercise Performance
Beta-alanine is most effective for activities lasting 1-10 minutes: rowing, swimming, cycling sprints, CrossFit, and high-rep resistance training. It's less effective for very short (<60 seconds) or very long (>25 minutes) activities where pH buffering isn't the primary limiter.
Training Volume
By delaying fatigue, beta-alanine allows athletes to perform more total work during training sessions. This increased training volume can lead to greater long-term adaptations in strength and muscle growth.
Tactical & Military Performance
Multiple military studies show beta-alanine improves cognitive function and physical performance under stress, including marksmanship, sprint performance, and resilience during sustained operations.
Dosage & How to Take
The standard protocol is 3.2-6.4g daily, divided into multiple doses, for at least 4 weeks to saturate muscle carnosine. Unlike creatine, beta-alanine requires consistent daily dosing — it's a loading supplement, not an acute performance enhancer. Higher doses (6.4g) saturate faster.
| Purpose | Dose | Notes |
|---|---|---|
| Standard loading | 3.2 g/day for 4-12 weeks | Increases carnosine by ~40% in 4 weeks |
| Accelerated loading | 6.4 g/day for 4 weeks | Increases carnosine by ~60-80%. More tingling. |
| Maintenance (after loading) | 1.6-3.2 g/day | Maintains elevated carnosine levels |
Best Time to Take
Timing doesn't matter — beta-alanine works by chronically loading muscle carnosine, not acutely. Split into 2-4 doses throughout the day to minimize tingling. Often included in pre-workouts for convenience.
With or Without Food
Taking with food may reduce tingling and improve absorption slightly.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| CarnoSyn (Instant Release) | High | Most studied branded form | The patented form used in most research. Causes tingling at doses >800mg. |
| SR CarnoSyn (Sustained Release) | High | Avoiding tingling | Sustained-release tablets that minimize paresthesia. Allows higher single doses. |
| Generic Beta-Alanine | High | Budget option | Same molecule. Check for purity certification. |
Side Effects & Safety
Common
- Paresthesia (tingling/itching of skin, especially face, neck, hands)
- Tingling is harmless and dose-dependent
- Flushing
Rare
- Taurine depletion with long-term high-dose use (beta-alanine competes with taurine for transport)
Contraindications
- Consider supplementing taurine alongside long-term beta-alanine use
- No serious contraindications known
Interactions
Beta-alanine and taurine compete for the same transporter; long-term beta-alanine may reduce taurine levels. Consider co-supplementing.
Complementary — creatine supports the phosphocreatine system while beta-alanine buffers acid. Often stacked together.
Both are pH buffers but work in different compartments (intracellular vs extracellular). Can be stacked for additive effects.
Scientific Research
Beta-Alanine Meta-Analysis
Beta-alanine supplementation improved exercise capacity by 2.85% (median), with greatest effects on tasks lasting 1-4 minutes
ISSN Position Stand
The International Society of Sports Nutrition concluded beta-alanine (4-6g/day for 2-4 weeks) effectively improves high-intensity exercise performance
Muscle Carnosine Loading
6.4g/day beta-alanine for 4 weeks increased muscle carnosine by 64%, with continued increases up to 24 weeks
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.