Beta-Alanine Benefits and Risks

Beta-alanine is an amino acid popular in supplements because it may help improve athletic performance and muscle recovery.

Made in the liver and found in some foods, beta-alanine is needed to produce carnosine in the muscles and brain. Carnosine helps prevent fatigue and may help with short bouts of intense exercise. However, there's little research on the long-term benefits and possible risks of taking beta-alanine supplements, so talk to your provider before using them.

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.

Beta-alanine is most commonly used as a performance enhancer for high-intensity exercise, but its effectiveness has not been proven. It's also been studied for its impact on blood sugar and brain protection.

Beta-alanine has been studied extensively for its role in exercise because it increases the muscle's carnosine levels. Carnosine is known to regulate muscle pH and calcium. It also has antioxidant effects that may protect cells from damage.

Taking 4–6 g of beta-alanine daily for 10 weeks may increase carnosine levels by up to 80%. Of course, individual results can vary considerably.

Supplementing with carnosine itself is unlikely to raise levels in the muscles because it is quickly broken down into its amino acid components.

Beta-alanine has been studied for high-intensity exercises like:

However, results are mixed, and most of the data comes from trials in males. More studies are needed to determine its effectiveness for females.

The Department of Defense (DOD) sponsored a review that didn't recommend beta-alanine as a performance enhancer for military service members because of insufficient safety studies and limited evidence that beta-alanine was effective.

In a conflicting review, the International Society of Sports Nutrition (ISSN) determined that taking beta-alanine for at least four weeks and noticeable effects including:

And another review concluded that beta-alanine is most effective for exercises less than 10 minutes long.

Interestingly, people who were less fit had greater improvement from beta-alanine than those who were well-trained.

There is some evidence that beta-alanine can improve body composition by playing a role in body mass. Combat athletes who took beta-alanine supplements saw an increase in lean mass and a decrease in fat mass, which offers an advantage in a sport such as boxing, karate, and taekwondo that are separated by weight.

However, other studies have shown conflicting results with no decrease shown in body weight or fat percentage at any doses, either by itself or when combined with exercise.

Research suggests that people with high blood sugar may experience the following benefits from beta-alanine and carnosine:

These levels show how well your blood sugar is being managed.

Most of the data in the review comes from studies of carnosine. More data is needed concerning the role of beta-alanine.

Because beta-alanine increases carnosine levels in the brain, it may protect against post-traumatic stress disorder (PTSD) and traumatic brain injury.

Although limited evidence suggests beta-alanine could play a role in these conditions, only animal studies have been conducted so far.

Robust human trials are needed before beta-alanine can be recommended for these conditions.

Carnosine's anti-inflammatory and antioxidant properties have encouraged more studies on the potential for beta-alanine supplements.

While researchers continue to study the long-term effects and benefits of beta-alanine supplements, there is some promise that they may help with the following conditions:

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Beta-alanine is found in white meat (like chicken) and red meat (like beef and pork). Typically, less than 1 g per day is consumed in the diet, though, and vegans consume none.

Beta-alanine is also available in supplement forms, such as tablets, capsules, and powder. It's sold alone and in combination products.

In general, beta-alanine is considered safe when it's taken at doses of 1.6 g to 6.4 g daily for up to eight weeks.

You should be able to take beta-alanine every day, but talk to your provider about concerns and side effects.

Specifically, side effects have been noted at doses above 800 milligrams (mg) daily. These include:

There seems to be less risk of side effects when lower doses are taken throughout the day or when a sustained-release product is used.

Children and people who are pregnant or nursing shouldn't take beta-alanine due to a lack of safety data.

An animal trial showed that mice given beta-alanine during pregnancy and lactation had lower-weight offspring prone to hyperactivity.

There isn't any safety information on taking beta-alanine for a year or more.

The ISSN suggests taking 4–6 g a day of beta-alanine for at least two weeks to see the effects on athletic performance. The ISSN also recommends dividing the dose throughout the day to decrease the risk of side effects.

For optimal results, beta-alanine should be taken with meals.

Taking just 1.6 g a day for two weeks may benefit exercise training. This daily amount has been shown to increase carnosine levels in the muscles.

Some other supplements studied for improved athletic performance include the following:

Creatine, or sodium bicarbonate in particular, may increase the effect of beta-alanine when taken together.

People may be confused about how beta-alanine compares to creatine. Creatine is another amino acid supplement used by athletes to build muscle mass and improve athletic performance. Based on available data, creatine is better than beta-alanine for sports that involve short, high-intensity bursts of speed and strength such as weightlifting, sprinting, and football.

In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement, look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.

Beta-alanine is an amino acid made in the body. It's found in meats and as a dietary supplement. It's primarily used for athletic performance or to reduce fatigue after exercise, but the evidence is mixed.

Because of a lack of safety data, beta-alanine is not recommended for children or while pregnant or breastfeeding. If you decide to try it, it's best to do so under the supervision of a healthcare provider or sports medicine expert.

Office of Dietary Supplements. Dietary supplements for exercise and athletic performance.

PubChem. Beta-Alanine.

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By Megan Nunn, PharmDNunn is a community pharmacist in Tennessee with 12 years of experience in medication counseling and immunization.