Beta-Alanine
- Effective dose
- 3.2–6.4 g
- Evidence
- 4/5· Strong
What it is
Beta-alanine is a non-essential amino acid that combines with histidine to form carnosine in muscle tissue. Carnosine buffers acidity during high-intensity work.
Benefits
Modest improvement in performance during 1–4 minute high-intensity efforts. Benefits accumulate over weeks of daily dosing rather than acutely.
Side effects
Paresthesia (harmless tingling of the skin) is common at single doses above ~800 mg; splitting the daily dose reduces it.
Products containing Beta-Alanine
No products in our database contain this ingredient yet.