Beta alanine: benefits, dosage, contraindications

Updated on 18 March 2025

Beta-alanine is a non-proteogenic amino acid, meaning it does not directly contribute to protein formation. It combines with histidine to form a dipeptide molecule called carnosine. Carnosine is a particularly useful buffer for preventing the drop in muscle pH during high-intensity exercises. Carnosine is stored in cells and released in response to a pH drop caused by diet (which can occur due to ketone production in case of ketosis, for example), as well as against lactic acid production due to exercise. Beta-alanine is the limiting factor in the synthesis of muscle carnosine. Its supplementation aims to increase carnosine synthesis. Consumption of meats such as chicken or turkey provides beta-alanine. For example, ingesting a 200 g portion of chicken breast or 150 g of turkey breast would yield plasma beta-alanine content equivalent to an 800 mg beta-alanine supplementation. For vegetarians, synthesis is mainly from uracil or thymine in the liver. Direct supplementation with beta-alanine is the most effective way to increase muscle carnosine levels.

Other name(s)

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Scientific name(s)

3-Aminopropanoic acid

Family or group:

Amino acids

Indications

Rating methodology

EFSA approval.

Several clinical trials (> 2) randomized controlled with double blind, including a significant number of patients (>100) with consistently positive outcomes for the indication.

Several clinical trials (> 2) randomized controlled with double blind, and including a significant number of patients (>100) with positive outcomes for the indication.

One or more randomized studies or multiple cohorts or epidemiological studies with positive outcomes for the indication.

Clinical studies exist but are uncontrolled, with conclusions that may be positive or contradictory.

Lack of clinical studies to date that can demonstrate the indication.

Sport performance
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Beta-alanine significantly improves physical performance in exercises such as running, cycling, swimming, canoeing, skiing, wrestling, and others, by enhancing muscle capacity. Beta-alanine is used to increase muscle endurance, promotes muscle gain, and delays muscle fatigue in older adults. Mechanism of action: Beta-alanine has been shown to be the rate-limiting precursor in carnosine formation, and consequently, beta-alanine supplementation increases muscle carnosine. Supplementation has ergogenic effects on physical performance, particularly during high-intensity events. Beta-alanine supplements could also delay muscle fatigue in older adults. A dose of 2 to 6.4 g in multiple doses was used for 4 to 12 weeks.

Posologie

Oral

2 - 6.4 g

12 - weeks

Adults

Powder

Reduced Dose of Beta-Alanine Is Sufficient to Maintain Performance in Repeated Sprints
Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women.
The effect of β-alanine supplementation on high intensity cycling capacity in normoxia and hypoxia
One-Week High-Dose β-Alanine Loading Improves World Tour Cyclists' Time-Trial Performance
Effects of beta-alanine supplementation on Yo-Yo test performance: A meta-analysis
Effects of β-Alanine Supplementation and Intramuscular Carnosine Content on Exercise Performance and Health
Beta-Alanine Supplementation and Sport Climbing Performance
Beta-alanine did not improve high-intensity performance throughout simulated road cycling
beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.

Muscular dystrophy
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Aging is associated with a loss of muscle mass and performance. Preliminary clinical research in older people shows that taking beta-alanine 800-1200 mg twice daily for 12 weeks does not seem to affect fat mass, body weight, or muscle strength. Other studies seem to show beta-alanine may have a hypertrophic effect, but this effect does not seem very significant. A preliminary clinical study conducted among older individuals participating in an endurance-based resistance training program for 12 weeks shows that daily ingestion of 3.2 grams of beta-alanine does not improve strength or performance compared to the training program alone. These mixed results indicate that more evidence is needed to evaluate beta-alanine for these uses.

Posologie

Oral

800 - 3200 mg

Seniors

Powder

Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial.
Beta-Alanine Does Not Enhance the Effects of Resistance Training in Older Adults
Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players.
The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55–92 Years): a double-blind randomized study

Properties

Anti-aging

Aging is associated with a significant reduction in carnosine levels in muscle tissues, suggesting that beta-alanine, as a component of carnosine, could improve physical performance in older individuals. Moreover, carnosine itself is a major anti-aging agent as it can counter the effects of AGEs (advanced glycation end-products), abnormal proteins resulting from a reaction with sugar, associated with aging. Animal and laboratory studies suggest that carnosine reduces the formation of these proteins, thus helping to prevent age-related cellular damage.

Usages associés

Muscular dystrophy

The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55–92 Years): a double-blind randomized study

Musculoskeletal effects

Beta-alanine supplementation could prevent age-related muscle loss. With age, carnosine concentration in muscles decreases, which is linked to muscle mass loss and reduced resistance to fatigue. Beta-alanine supplementation increases muscle carnosine levels and could improve performance in short, intense exercises and have a positive impact on quality of life in older individuals.

The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55–92 Years): a double-blind randomized study

Safety dosage

Adults over 55 years: 2 g - 3 g

Beta-alanine is safe if used appropriately: up to 3 g per day for those over 55 years old.

Adults from 18 to 55 years: 2 g - 6 g

Beta-alanine is safe if used appropriately: from 2 g up to 6 g per day for young adults.

Precautions

Breastfeeding women: avoid

Avoid using beta-alanine due to lack of reliable and sufficient information.

Pregnant women: avoid