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Amino acid derivative

Beta-Alanine

Beta-alanine is an amino acid the body makes itself and combines with histidine to form carnosine in muscle. Meat and fish supply it through carnosine.

Also listed as b-alanine, β-alanine, carnosine precursor, Beta Alanine

FitnessEnergy

What it is studied for

The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.

Endurance and staminaFitnessModerateA3 studies
Physical EnergyEnergyModerateB2 studies
Strength TrainingFitnessSmallB3 studies
Muscle RecoveryFitnessSmallC2 studies
Every rating with its studiesGrouped by health goal, with the publications behind each rating

What does beta-alanine do?

Beta-alanine helps the muscles make carnosine, which buffers acidity during intense exercise. The body produces beta-alanine itself; meat and poultry also supply it. 1

Key studies

The most recent publications linked to Beta-Alanine's ratings.

Effects of β-Alanine Supplementation on Subjects Performing High-Intensity Functional Training2024Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic–Anaerobic Transition Zones: A Systematic Review and Meta-Analysis2020Effects of beta-alanine supplementation on muscle function during recovery from resistance exercise in young adults2019Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study2018Effects of 28-Day Beta-Alanine Supplementation on Isokinetic Exercise Performance and Body Composition in Female Masters Athletes2016
All 9 studiesEvery publication linked to Beta-Alanine

Why people take it

Energy24.7%
Fitness24.6%
Cognition19.2%
Essential Health13.3%
Weight Management6.5%
Immune Support3.7%

SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.

Questions people ask

Is it an immediate pre-workout boost?

The reviewed performance protocols used repeated daily intake over weeks. 1

Does better muscle endurance guarantee a faster 400 meters?

No. The sprinter trial found reduced fatigue during contractions without a significant 400-meter benefit. 2

Are sports-study doses the same as German safety guidance?

No. The ISSN protocols use higher amounts than those BfR discusses for a very low risk of tingling. 1 3

Sources

  1. International society of sports nutrition position stand: Beta-Alanine Journal of the International Society of Sports Nutrition, 2015