Beta-alanine
Performance
Buffers acid in the 1–4 minute effort range. Causes the harmless skin tingle.
What the evidence says
Consistent human meta-analyses for sustained high-intensity efforts of roughly 1–4 minutes. Little benefit for single maximal lifts.
What studies used
3–6 g daily, split to reduce tingling. Daily; it works by saturation, not acutely.
Reported from published studies and product labelling — a record of what was used in research, not a recommendation. What is right for you is a conversation with a clinician.
Watch out for
- Paraesthesia (tingling) is expected and harmless
Evidence base
established literature
Large human evidence base: several phase 3 or 4 trial reports, plus multiple meta-analyses or systematic reviews.
This letter measures how much human research exists, not whether it works for you — the tier above (Strong) is the read on quality.
Research (12)
- Carnosine and Beta-Alanine Supplementation in Human Medicine: Narrative Review and Critical AssessmentNutrients · 2023
- Beta-alanine as a small molecule neurotransmitterNeurochem Int · 2010
- Effects of β-Alanine Supplementation on Carnosine Elevation and Physiological PerformanceAdv Food Nutr Res · 2018
- Women dealing with hot flushes: the role of β-alanineEur Rev Med Pharmacol Sci · 2020
- Effect of β-alanine supplementation on high-intensity exercise performanceNestle Nutr Inst Workshop Ser · 2013
- β-alanine efficacy for sports performance improvement: from science to practiceBr J Sports Med · 2017
- Panipenem/betamipronDrugs · 2003
- β-alanine: performance effects, usage and side effectsBr J Sports Med · 2018
- [Beta-alanine aminotransferases on pyrimidine catabolism]Seikagaku · 2001
- Beta-alanine suppresses heat inactivation of lactate dehydrogenaseJ Enzyme Inhib Med Chem · 2005
- Beta-alanine uptake is not a marker for brain astroglia in cultureBrain Res · 1982
- Netarsudil-Induced Honeycomb HypertrophyAsia Pac J Ophthalmol (Phila) · 2023
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