Beta-alanine (B-alanine) is a non-essential amino acid. It works hand-in-hand with carnosine, another amino acid that enables muscles to work at higher-than-normal intensity. Beta-alanine is a precursor to carnosine and the amount present determines the amount of carnosine that can be actively used by muscle tissue.
How it works
Beta-alanine is actually part of the base of amino acids that make up the complex amino acid, carnosine (in tandem with histidine). Carnosine's role in the body is to maintain the pH balance of muscles during exercise by removing excess hydrogen ions generated during strenuous work outs. The closer the muscles are to their optimal pH balance, the better they perform. Beta-alanine's specific role in this process is to signal how much carnosine should be delivered to the muscle tissue. Thus, with an increased presence of beta-alanine comes an increased uptake of carnosine in the muscles.
Supplementation benefits
To understand the benefits of beta-alanine, you must first understand the advantages of carnosine, as beta-alanine alone does nothing in particular for the body.
Beta-alanine, in combination with increased intake of carnosine, has been demonstrated to improve muscular endurance. Athletes use it as a performance booster and bodybuilders use it to increase the intensity and length of weight training sessions. There is also some body of evidence that suggests carnosine may fight the wear of the aging process.
Increased endurance
Beta-alanine and carnosine give a temporary boost to muscular output and anaerobic endurance. Unlike many claims in the supplement world, this one is backed by numerous authoritative studies that demonstrate its effects.
A 2010 study conducted on elite Belgian rowers found a strong positive correlation between muscle-carnosine concentration and speed over a variety of different distances.[1] Similar results were found in a study of Olympic-level speed skaters in Korea.[2] Some members of the team that researched Korean athletes again tested the effects on cyclists over a 12-week training course, and again saw a correlation between beta-alanine and carnosine levels and performance.[3]
Workout supplementation
Beta-alanine and carnosine give a temporary boost to muscular output and anaerobic endurance.
Evidence directly connecting beta-alanine with increased muscle gains in strength training is much more ambiguous. Scientific studies to date have focused on performance in elite endurance athletics. There are no studies that specifically focus on muscle development over extended periods of time.
Bodybuilders take supplemental beta-alanine and carnosine on the assumption that the increased muscle endurance shown in studies will translate to their ability to either lift for longer periods of time and/or lift a greater than usual amount of weight.
While direct evidence for muscle growth is still up in the air, several carnosine studies have focused on high-intensity cardio and found an increase in gains with supplementation. A 2007 study looked at a mixed group of participants saw improvements in a cycle test over the course of four weeks and again at 10 weeks,[4] and a 2010 study of cycle ergometry in a group of 44 females showed greater gains in cardiovascular fitness over the coarse of six weeks.[5]
Anti-aging
Human studies have shown that carnosine slows the decay of fibroblast cells and in mice, the compound delays overall aging.[6] Research is still in early stages, however, and at the moment, the actual mechanism by which carnosine slows cell decay is not understood.
Recommended dosage
Beta-alanine has no established recommended daily allowance (RDA). Generally, intake is based on weight, and amount of time you've been taking the amino acid. The RDA, outlined in the table below, is specifically formulated for bodybuilders and athletes.
The studies mentioned previously research the use of higher daily dosages, ranging from 3.2g (3200mg) to 6g (6000mg), taken prior to exercise.
Forms
Beta-alanine can be purchased in either capsule form or in flavored and unflavored powders. Capsules will generally contain 750mg to 1000mg of beta-alanine. Powder is typically sold in tubs of 200g to 500g.
Regardless of the form in which you purchase beta-alanine, it's important to check the ingredients to see if the supplement contains only beta-alanine or the full amino acid, which includes carnosine. As discussed previously, beta-alanine is not a functional compound if there is no carnosine in the system.
Side effects
Beta-alanine is most known for creating a tingling feeling or a hot, flushing sensation immediately after ingestion. This is caused by vasodilation, which may also create a sensation of throbbing veins. These side effects may be worrisome to first-time users, but unless you have a health condition that makes the use of beta-alanine a risk, these side effects are usually harmless.
At present there are no other known side effects connected to beta-alanine supplementation. You should always talk to your healthcare provider before starting a new supplement.
Disadvantages
While studies spanning a limited timeframe indicate that beta-alanine supplementation is safe, the long-term effects of regular usage at higher volumes remain unknown.
There is a rare condition called hyper beta-alaninaemia, in which the body retains too much beta-alanine. This condition can impair central nervous system function. Hyper-beta-alaninaemia is naturally occurring and has not been shown to be caused by supplementation of a specific amount, but nevertheless, those suffering from the condition should avoid further consumption of beta-alanine.
Most beta-alanine supplement manufacturers advise women who are pregnant, or plan to become pregnant, to refrain from implementing this amino acid to their fitness regiment, unless specifically approved by their physician.
Food sources
Beta-alanine and carnosine occur naturally in protein-rich foods, particularly meat, fish, milk, eggs, and cheese. Alanine can be found in a range of vegetables, but as carnosine's name may indicate, it occurs naturally in only humans and animals. For non-meat eating vegetarians and vegans, supplementation is the only way to get enough beta-alanine to aid in muscular endurance.
Considerations
It's always important to consult a doctor before beginning a new workout regimen and supplement plan, especially if you have specific health concerns. However, it's extremely important with beta-alanine as this amino acid is almost always used to significantly increase workload. The FDA does not regulate beta-alanine and no recommended daily allowance (RDA) has been established.
Warnings
Pregnant women should not take beta-alanine as a supplement.
Where to buy
Not only can you purchase beta-alanine here at PricePlow, you can save 30% to 50% off of retail prices. Depending on your location, you may be able to save on sales tax as well. Let PricePlow take care of the heavy lifting of comparison shopping so that you can get back to your workout.
References
- Baguet, A et al.; Journal of Applied Physiology; "Important role of muscle carnosine in rowing performance;" July 2010;" 2005
- Roger C. Harris; et al.; "The effect of a supplement containing β-alanine on muscle carnosine synthesis, ventilatory threshold and exercise capacity in Korean cyclists, during 12 weeks combined endurance and weight training"
- Hill, CA et al.; Amino Acids; "Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity;" February 2007
- Walter, AA et al.; Journal of Strength and Conditioning Research; "Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in women;" May 2010
- Hipkiss, A.; Experimental Gerontology; "On the enigma of carnosine's anti-ageing actions;" April 2009
- R.C. Harris, et. al; Amino Acids; "The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis;" May 2006
Beta Alanine News on PricePlow
-
Nov 23, 2022 ![]()
YouTube Video
ONE SCOOP ONLY! AstroFlav's Potent Pre Workout with NucleoPrime -
Nov 07, 2022 ![]()
YouTube Video
Train with a FULL TANK! EAAs + Carbs from AstroFlav -
Nov 01, 2022 ![]()
YouTube Video
STRAWBERRY COLADA Pumps! CORE PUMP & Colada Etymology -
Oct 19, 2022 ![]()
YouTube Video
Core ABC BLOOD ORANGE: Flavorful BCAA Supplement -
Sep 15, 2022 ![]()
YouTube Video
BETA ALANINE EXPLAINED | 1 minute supplement ingredients -
Sep 15, 2022 ![]()
TikTok Video
Beta alanine: like it or hate it? -
Jul 30, 2022 ![]()
Product News
Arms Race Nutrition Beta Alanine has new variations: Category: Beta Alanine -
Jul 28, 2022 ![]()
Product News
Arms Race Nutrition Beta Alanine was created.
Category: Beta Alanine -
May 11, 2022 ![]()
Product News
Beyond Raw Chemistry Labs Beta-Alanine was created.
Category: Beta Alanine -
Dec 09, 2021 ![]()
Blog Post
Glaxon Goon Day: Michael Bischoff & Joey Savage | PPP #057
November 11, 2021 was Glaxon's second birthday, also known as GOON DAY! We celebrate with an EPIC podcast with CEO Michael Bischoff and Joey Savage. -
Dec 03, 2021 ![]()
Product News
NutraBio Beta Alanine has new variations: Category: Beta Alanine -
Nov 22, 2021 ![]()
Product News
Hosstile Supplements Beta Alanine was created.
Category: Beta Alanine -
Oct 02, 2021 ![]()
Blog Post
Chris Bumstead Joins Raw Nutrition Ownership Team, Launches Product Line | #052
Join Chris Bumstead, Matt Jansen, and Dr. Domenic Iacovone as they discuss adding Chris (2019 & 2020 Mr. Olympia) to Raw Nutrition's ownership team! -
Oct 02, 2021 ![]()
YouTube Video
CHRIS BUMSTEAD JOINS THE PODCAST | RAW x CBUM Supplement Line | #052 -
Jun 09, 2021 ![]()
YouTube Video
WHAT IS GHOST SIZE (V2)? Full Explainer! Creatine to the MAX -
May 20, 2021 ![]()
Product News
Morphogen Nutrition Beta-Alanine was created.
Category: Beta Alanine -
Mar 30, 2021 ![]()
YouTube Video
WHAT YOU NEED, NO BELLS OR WHISTLES | Animal Fury Breakdown -
Mar 18, 2021 ![]()
Blog Post
Beta-Alanine: A Powerful and Safe Ergogenic Supplement
Beta-alanine is very common ingredients in pre workouts supplements, but is it safe and effective? See the research in our ultimate beta alanine guide -
Mar 11, 2021 ![]()
YouTube Video
What is BETA ALANINE? | Everything You Need to Know -
Sep 28, 2020 ![]()
YouTube Video
Axe & Sledge Basics | How SETH FEROCE Customizes His Supplement Stack! -
Sep 16, 2020 ![]()
Blog Post
Axe & Sledge Basics: Customize Your Supplement Stack!
Introducing Axe & Sledge Basics, a line of single-ingredient supplements, that allow you to customize your supp stack and take control of your results! -
Jul 31, 2020 ![]()
YouTube Video
VASO6 is BACK in Myprotein's THE PUMP Stim-Free Pre Workout! -
Jul 21, 2020 ![]()
YouTube Video
Nutrex Outlift Amped Pre Workout Review: New Look, Same High Stim Formula! -
Mar 17, 2020 ![]()
YouTube Video
Make your workout BE AMAZING | BEAM Pre-Workout -
Feb 24, 2020 ![]()
YouTube Video
Patented Ingredients Or Lies? | CertainT® Supply Chain Platform with Nutrition21 -
Jul 25, 2019 ![]()
YouTube Video
HAVOC or TRIGGER? | MFit Pre-workout Showdown! -
Jun 27, 2019 ![]()
YouTube Video
MFIT SUPPS Stack Explained with Guy Cisternino -
Apr 04, 2019 ![]()
YouTube Video
Cellucor SHOT ROCKS Pre Workout - Not a Joke!! -
Oct 31, 2018 ![]()
YouTube Video
Best Supplements for ENDURANCE: EndurElite's Matt Mosman -
Oct 29, 2018 ![]()
YouTube Video
A1 Supplements A1 Plus+ | Simple Supplements for Simple Athlete -
Aug 06, 2018 ![]()
YouTube Video
HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review -
Jul 16, 2018 ![]()
YouTube Video
Keto Connect Podcast: Supplements for Keto Dieters w/ Mike at PricePlow -
Jun 06, 2018 ![]()
YouTube Video
Granite Supplements HyStim High-Octane Pre Workout Announced! -
Mar 14, 2018 ![]()
Blog Post
NutraBio Natural Series PRE: Finally, A Great-Tasting Stevia Pre Workout!
NutraBio's Natural Series PRE Workout is finally a well-dosed pre workout with ingredients we love that has stevia and STILL tastes great! -
Feb 22, 2018 ![]()
Blog Post
NutraBio PRE Extreme V5: A Serious Carb-Enhanced Pre Workout
NutraBio PRE Extreme is a masterful pre workout supplement with 15g high-quality carbs, 350mg caffeine, and a huge open formula from the heavens! -
Feb 12, 2018 ![]()
Blog Post
NutraBio PRE: Our Top-Rated Pre Workout Supplement
NutraBio's PRE Workout, named PRE, was recently upgraded, and now more than ever it's our #1 pre workout with no 'exotic' stimulants and no carbs! -
Oct 15, 2017 ![]()
Blog Post
Keto Connect Podcast with Mike: Supplements for Keto | Episode #004
Need guidance about supplements for keto dieters? Check out Mike's 2017 Keto Connect podcast interview on "Keto for Normies" with Matt & Megha! -
Jun 06, 2017 ![]()
Blog Post
iForce SwoleMate – BCAAs with a Performance Boost
iForce SwoleMate is the latest innovation from iForce Nutrition that's much more than another copycat BCAA intra workout supplement. -
Apr 21, 2017 ![]()
Blog Post
MTS Clash Pre Workout (Minus Two Ingredients) by Marc Lobliner
MTS Clash has been upgraded by Marc Lobliner and MTS Nutrition. Check these ingredients out - this new 2017 Clash Formula is loaded! -
Dec 16, 2016 ![]()
YouTube Video
Cellucor C4 ULTIMATE Review: The C4 to End All C4's! -
Aug 29, 2016 ![]()
Blog Post
AML Pre Workout: A True Muscular Development Style Pre
Advanced Molecular Labs Pre Workout is a true beast of a pre workout that uses clinical doses of staple ergogenics powered by 400mg of pure caffeine. -
Dec 09, 2015 ![]()
Blog Post
iForce Finish Line: Anytime, Anywhere Gains “Post Workout”
iForce Nutrition Finish Line is the recently unveiled post workout that contains everything you want to speed recovery and full gains all day long. -
Oct 24, 2015 ![]()
Blog Post
Ubervita W700: The Amazon Rip of the Century
The Ubervita W700 has incredible reviews and rankings on Amazon, but something smells VERY fishy with this product. We analyze the W700 ingredients. -
Oct 06, 2015 ![]()
Blog Post
APS Mesomorph: Powerhouse Pre Workout Reformulated
APS Mesomorph from APS Nutrition is a high-energy, focus heavy pre workout! Hang on for the ride at 3/4 scoop! -
Aug 18, 2015 ![]()
Blog Post
Magnum OPUS: Intra Workout pHuel with a New Flavor
Magnum OPUS has a new flavor out, so we dig into what makes this supplement tick with our Magnum Opus ingredient analysis! Check out creamsicle! -
Mar 31, 2015 ![]()
Blog Post
Altius Pre-Workout by Jacked Factory: Go Strong All Day Long
The Altius Pre Workout by Jacked Factory is an Amazon product that is absolutely LOADED and has tons of great reviews. We analyze the ingredients. -
Feb 24, 2015 ![]()
Blog Post
Maximum Shred SCAM – $87 Product with $4 of Ingredients
Maximum Shred is a supplement that is not only overpriced, it's maliciously marketed. We expose this scam and analyze the Maximum Shred ingredients. -
Feb 18, 2015 ![]()
Blog Post
Rich Piana 5% KILL IT Pre Workout – Does it Kill?
Rich Piana's KILL IT Pre Workout Supplement from 5% Nutrition looks to have some decent energy and pumps, but there's some confusion to figure out.. -
Oct 29, 2014 ![]()
Blog Post
Gold Standard Pre-Workout is Here from Optimum Nutrition!
Gold Standard Pre Workout is now out from Optimum Nutrition! We have the first major analysis on the ON Gold Standard Pre ingredients here! -
Apr 12, 2014 ![]()
Blog Post
Cellucor C4 Ripped – The Fat Burning Pre Workout?!
Cellucor C4 Ripped is the new C4 variation that includes more fat burning ingredients and no creatine for a killer cardio or weight loss workout! -
Jul 14, 2009 Blog Post
Beta Alanine Tingling
Sign up for future Beta Alanine news!
Click the button below to sign up for future Beta Alanine news, deals, coupons, and reviews!
Beta Alanine Reviews & Videos
-
Nov 23, 2022ONE SCOOP ONLY! AstroFlav's Potent Pre Workout with NucleoPrime
![ONE SCOOP ONLY! AstroFlav's Potent Pre Workout with NucleoPrime]()
-
Nov 07, 2022Train with a FULL TANK! EAAs + Carbs from AstroFlav
![Train with a FULL TANK! EAAs + Carbs from AstroFlav]()
-
Nov 01, 2022STRAWBERRY COLADA Pumps! CORE PUMP & Colada Etymology
![STRAWBERRY COLADA Pumps! CORE PUMP & Colada Etymology]()
-
Oct 19, 2022Core ABC BLOOD ORANGE: Flavorful BCAA Supplement
![Core ABC BLOOD ORANGE: Flavorful BCAA Supplement]()
-
Sep 15, 2022BETA ALANINE EXPLAINED | 1 minute supplement ingredients
![BETA ALANINE EXPLAINED | 1 minute supplement ingredients]()
-
Sep 15, 2022Beta alanine: like it or hate it?
![Beta alanine: like it or hate it?]()
-
Oct 02, 2021CHRIS BUMSTEAD JOINS THE PODCAST | RAW x CBUM Supplement Line | #052
![CHRIS BUMSTEAD JOINS THE PODCAST | RAW x CBUM Supplement Line | #052]()
-
Jun 09, 2021WHAT IS GHOST SIZE (V2)? Full Explainer! Creatine to the MAX
![WHAT IS GHOST SIZE (V2)? Full Explainer! Creatine to the MAX]()
-
Mar 30, 2021WHAT YOU NEED, NO BELLS OR WHISTLES | Animal Fury Breakdown
![WHAT YOU NEED, NO BELLS OR WHISTLES | Animal Fury Breakdown]()
-
Mar 11, 2021What is BETA ALANINE? | Everything You Need to Know
![What is BETA ALANINE? | Everything You Need to Know]()
-
Sep 28, 2020Axe & Sledge Basics | How SETH FEROCE Customizes His Supplement Stack!
![Axe & Sledge Basics | How SETH FEROCE Customizes His Supplement Stack!]()
-
Jul 31, 2020VASO6 is BACK in Myprotein's THE PUMP Stim-Free Pre Workout!
![VASO6 is BACK in Myprotein's THE PUMP Stim-Free Pre Workout!]()
-
Jul 21, 2020Nutrex Outlift Amped Pre Workout Review: New Look, Same High Stim Formula!
![Nutrex Outlift Amped Pre Workout Review: New Look, Same High Stim Formula!]()
-
Mar 17, 2020Make your workout BE AMAZING | BEAM Pre-Workout
![Make your workout BE AMAZING | BEAM Pre-Workout]()
-
Feb 24, 2020Patented Ingredients Or Lies? | CertainT® Supply Chain Platform with Nutrition21
![Patented Ingredients Or Lies? | CertainT® Supply Chain Platform with Nutrition21]()
-
Jul 25, 2019HAVOC or TRIGGER? | MFit Pre-workout Showdown!
![HAVOC or TRIGGER? | MFit Pre-workout Showdown!]()
-
Jun 27, 2019MFIT SUPPS Stack Explained with Guy Cisternino
![MFIT SUPPS Stack Explained with Guy Cisternino]()
-
Apr 04, 2019Cellucor SHOT ROCKS Pre Workout - Not a Joke!!
![Cellucor SHOT ROCKS Pre Workout - Not a Joke!!]()
-
Oct 31, 2018Best Supplements for ENDURANCE: EndurElite's Matt Mosman
![Best Supplements for ENDURANCE: EndurElite's Matt Mosman]()
-
Oct 29, 2018A1 Supplements A1 Plus+ | Simple Supplements for Simple Athlete
![A1 Supplements A1 Plus+ | Simple Supplements for Simple Athlete]()
-
Aug 06, 2018HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review
![HB Nutraceuticals HEALTHY BLEND 5g Creatine Pre Workout Review]()
-
Jul 16, 2018Keto Connect Podcast: Supplements for Keto Dieters w/ Mike at PricePlow
![Keto Connect Podcast: Supplements for Keto Dieters w/ Mike at PricePlow]()
-
Jun 06, 2018Granite Supplements HyStim High-Octane Pre Workout Announced!
![Granite Supplements HyStim High-Octane Pre Workout Announced!]()
-
Dec 16, 2016Cellucor C4 ULTIMATE Review: The C4 to End All C4's!
![Cellucor C4 ULTIMATE Review: The C4 to End All C4's!]()
Subscribe for more Beta Alanine news and alerts!
Subscribe to PricePlow on YouTube, follow PricePlow on Instagram or click the button below to sign up for our latest Beta Alanine news and reviews!
