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.
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.
3-aminopropanoic acid, 3-aminopropionic Acid, Acide 3-aminopropanoïque, Acide 3-aminopropionique, Acide Aminé Non Essentiel, Acide Bêta-Aminé, b-Ala, B-alanine, B-aminopropionic Acid, Beta-alanina, Bêta-Alanine, Beta-alanine Ethyl Ester, Beta-amino Acid, Non-essential Amino Acid.
Information on this website is for informational use only and is not intended to replace professional medical advice, diagnosis, or treatment. While evidence-based, it is not guaranteed to be error-free and is not intended to meet any particular user’s needs or requirements or to cover all possible uses, safety concerns, interactions, outcomes, or adverse effects. Always check with your doctor or other medical professional before making healthcare decisions (including taking any medication) and do not delay or disregard seeking medical advice or treatment based on any information displayed on this website.
© TRC Healthcare 2023. All rights reserved. Use and/or distribution is permitted only pursuant to a valid license or other permission from TRC Healthcare.