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Beta-alanine is a non-essential amino acid. Most amino acids are building blocks of proteins, but beta-alanine is used to make other chemicals in the body.
Because beta-alanine can be made by the body, it doesn't need to be consumed in food. It is a part of carnosine and other chemicals that can affect muscle size and performance.
People use beta-alanine for athletic performance and improving physical performance in elderly adults. It is also used for symptoms of menopause, age-related muscle loss (sarcopenia), and many other conditions, but there is no good scientific evidence to support most of these uses.
Don't confuse beta-alanine with the similarly named alpha-alanine. These are not the same.
- Athletic performance. In some adults, taking beta-alanine appears to improve some, but not all, measures of athletic performance. Beta-alanine appears to work better for exercises that lasts at least 1 minute in duration; however, many other factors likely alter efficacy, such as the type of exercise, the subject's training experience, and the dosing regimen.
Login for details - Physical performance. Preliminary clinical research shows that taking beta-alanine improves exercise capacity and fatigue, but not strength or exercise performance, in older adults.
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- Exercise-induced muscle breakdown. It is unclear if oral beta-alanine improves muscle recovery after exercise.
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- Sarcopenia. Login for details
When taken by mouth: Beta-alanine is possibly safe when used short-term. A specific commercial product (CarnoSyn, Natural Alternatives International) has been used safely for up to 12 weeks. High doses can cause flushing and tingling. Taking a tablet instead of drinking a solution made from beta-alanine powder might reduce these side effects.
Special Precautions & Warnings:
Pregnancy and breast-feeding: There isn't enough reliable information to know if beta-alanine is safe to use when pregnant or breast-feeding. Stay on the safe side and avoid use.It is not known if Beta-Alanine interacts with any medicines. Before taking Beta-Alanine, talk with your healthcare professional if you take any medications.
There are no known interactions with herbs and supplements.
There are no known interactions with foods.
Beta-alanine has most often been used by adults in doses of 1.6-6.4 grams by mouth daily for up to 12 weeks. Speak with a healthcare provider to find out what dose might be best for a specific condition.
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