It also benefits muscle function in older adults. The top food sources of beta-alanine are meat, poultry and fish. It is a part of larger compounds — mainly carnosine and anserine — but breaks free when they are digested.

Although most people can get sufficient amounts of beta-alanine from their diet, supplements raise its levels even further. The standard dosage of beta-alanine is 2—5 grams daily Consuming beta-alanine with a meal can further increase carnosine levels Beta-alanine supplements seem to be better at replenishing muscle carnosine levels than taking carnosine itself It is generally recommended to consume 2—5 grams of beta-alanine daily.

Taking it with a meal may be even more effective. The intensity of this tingling increases with dosage size. It can be avoided by taking small doses — around mg at a time 3.

There is no evidence that paraesthesia is harmful in any way Another possible side effect is a decline in taurine levels. This is because beta-alanine can compete against taurine for absorption in your muscles.

Side effects include tingling and decreases in taurine. The data is limited, but beta-alanine seems safe for healthy individuals. Beta-alanine is often combined with other supplements, including sodium bicarbonate and creatine.

Sodium bicarbonate , or baking soda, enhances exercise performance by reducing acid in your blood and muscles 3. The results suggest some benefits from combining the two supplements — especially during exercises in which muscle acidosis inhibits performance 33 , Creatine helps high-intensity exercise performance by increasing ATP availability.

When used together, creatine and beta-alanine have been shown to benefit exercise performance, strength and lean muscle mass 35 , 36 , Beta-alanine may be even more effective when combined with supplements like sodium bicarbonate or creatine.

It also has antioxidant , immune-enhancing and anti-aging properties. You can get beta-alanine from foods that contain carnosine or through supplements. The recommended dose is 2—5 grams daily. Although excessive amounts may cause tingling in the skin, beta-alanine is considered to be a safe and effective supplement to boost exercise performance.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This is a detailed article about human growth hormone HGH. It includes 10 evidence-based ways to naturally increase your HGH levels. While diet and exercise are important for gaining weight, certain supplements may also help.

This article examines types of supplements that may be…. When considering a pre-workout supplement, it's important to consider your goals and the type of exercise you do. Here are 7 of the best pre-workout…. There are several dietary supplements that can help increase muscle mass and strength.

Here are the 6 best supplements to gain more muscle. Some people want to have a thick neck purely for aesthetic reasons. Many years and millions of dollars have been invested in scientific research and stringent quality control. CarnoSyn ® is the only beta-alanine that has been certified by national and international agencies to be safe and effective, and the only beta-alanine to obtain the FDA status of New Dietary Ingredient NDI and Generally Recognized as Safe GRAS status.

CarnoSyn ® is scientifically proven to be effective at improving athletic performance in all types of athletes. These studies helped secure 20 global patents. Quick Tip: Patented beta-alanine is scientifically tested and proven to be safe and effective.

It works. CarnoSyn ® was proven to increase muscle carnosine and increase performance when taken at the right dose. Globally patented. Backed by years of scientific research, CarnoSyn ® is the only patented beta-alanine on the market. Banned substance-free.

CarnoSyn ® contains ZERO banned substances and is not listed by any of the following authorities: NFLPA, NCAA, MLB, WADA, and IOC. Proven safety. CarnoSyn ® is the only beta-alanine that has successfully obtained NDI status with the FDA.

Quick Tip: Trainers and athletes trust CarnoSyn ® because it works. CarnoSyn ® is scientifically proven, globally patented beta-alanine. CarnoSyn ® beta-alanine is the highest quality beta-alanine with 20 global patents. It is the leading ingredient in the most popular sports nutrition formulas.

Over 55 different scientific beta-alanine studies have proven its effectiveness in boosting athletic performance, and it contains zero banned substances. For athletes like Nicole Stout , CarnoSyn ® is a key ingredient in their success.

Stout calls SR CarnoSyn ® sustained release beta-alanine her favorite supplement. CarnoSyn ® is also the only beta-alanine with New Dietary Ingredient NDI and self-affirmed GRAS status, which means it has undergone rigorous testing with the FDA and professional panels to achieve and maintain these certifications.

From NFL players to Olympians to the top sports nutrition brands, CarnoSyn ® beta-alanine is the only choice for those who want the best results. Benefits of CarnoSyn ® beta-alanine for athletes include:.

Science proves a daily dose of 3. Many CarnoSyn ® -verified brand partners provide a minimum of 3. Find a list of brands powered by CarnoSyn ®. Backed by years of research and strict quality control measures, CarnoSyn ® is patented, pure, and banned substance-free.

CarnoSyn ® is the most common and highest-quality beta-alanine available on the market. As the go-to ingredient for sports nutrition formulations, CarnoSyn ® ® helps athletes build better muscle, faster. CarnoSyn ® is proud to be the trusted brand and the only choice for tested, patented, and pure beta-alanine.

Quick Tip: Pro athletes gain a competitive edge safely and effectively by supplementing with beta-alanine that is globally patented and free from all banned substances. CarnoSyn ® beta-alanine is available in two different forms—instant release and sustained release—offering two ways to dose.

SR CarnoSyn ® sustained release offers the same benefits as CarnoSyn ® instant release. SR CarnoSyn ® offers an advanced delivery system that allows for increased dosing for better results.

When used in tandem, the combination of instant release and sustained release gives athletes the ability to stack their dosing for higher quantities of beta-alanine and even more performance gains. Quick Tip: There are two different forms of CarnoSyn ® beta-alanine: instant release and sustained release.

Beta-Alanine Delivery Systems. Every athlete, from the fitness enthusiast to the professional, is on a journey to improve every day.

As the go-to ingredient for sports nutrition formulations, CarnoSyn ® helps build better muscle, faster. It helps every athlete gain focus, energy and strength.

Learn more about CarnoSyn ® -verified brand partners and find the beta-alanine products that are right for you. Like many sports nutrition supplements, CarnoSyn ® beta-alanine is available in many shapes, sizes, and delivery methods.

The industry has come a long way from the hard-to-swallow pills of the past! Quick tip: CarnoSyn ® beta-alanine also has high heat stability and solubility as well as a long shelf life—making it suitable for sports nutrition formulations.

Its formats include powders, tablets, and capsules, to name a few. FIND THE BEST FORMAT FOR YOU. Beta-alanine has been scientifically proven to build muscle, improve endurance, delay fatigue, speed up recovery, and enhance mental focus.

Additionally, beta-alanine is increasingly used to support brain, heart, and bone health, promote muscle function and strengthen the immune system—benefits experienced by both professionals and everyday fitness enthusiasts. FIND A TRUSTED SOURCE. Anyone with a dedicated fitness plan knows the quality of your performance depends on the quality of your fuel.

Just think: if you consistently nourished your body with only processed or fast foods—without eating any fruits, vegetables, or high-quality protein —your workouts and your overall health would likely suffer.

The same principle applies to your supplements. It is best to prioritize quality and purity—for its performance and health benefits.

Quick tip: Generic options abound; however, only one on the market has been proven safe and effective in more than 55 scientific studies : CarnoSyn ® beta-alanine.

LEARN HOW CARNOSYN ® IS DIFFERENT. Picture it: after a cold-weather hiatus from running, you have decided to ramp up your cardio. But after only a mile, you start experiencing a strange sensation: a persistent and annoying itching in your legs. Or, perhaps you just finished drinking a new pre-workout supplement and after only a few minutes in the gym, you feel an itch, flush, or tingle—something like a pins-and-needles sensation.

What is the reason for this itching, and what can you do to prevent it? Quick tip: There are several reasons you may experience workout-induced itching. SEE POSSIBLE CAUSES. Successful bodybuilders know that achieving their fitness goals requires more than just a rigorous workout plan.

They understand the connection between sports nutrition and their overall performance—and realize that having the right meal plan and supplement regimen is key to building strength and muscle.

Specifically, when it comes to supplementation, beta-alanine is a proven way to help bodybuilders achieve the benefits they seek. Quick tip: Beta-alanine supports bodybuilders through several physiological mechanisms.

SEE THE BENEFITS. Pro and recreational cyclists alike know both the struggle and the satisfaction of a day or even an hour spent in the saddle. Cycling and physical exercise in general offers a myriad of health benefits, too—there is a growing body of research linking the sport with lower blood pressure , better cognitive function , improved overall fitness , and increased life expectancy.

And if you are trying to meet specific cycling goals, you understand the importance of an effective pre-workout supplement. Enter beta-alanine, an amino acid that has been proven to boost cycling performance in several studies.

Quick tip: When supplementing with beta-alanine, cyclists have seen notable performance benefits—as supported by scientific research. FUEL YOUR RIDE. There are many reasons why people run—to get and stay in shape, improve overall health, and relieve stress, among other motivators.

Recreational and competitive running alike require ambitious goal setting, consistency, and persistence. For professionals, training can be downright grueling—sometimes a literal exhaustion of blood, sweat, and tears.

Despite these challenges, there is great fulfillment in meeting your goals—whether you are a long-distance runner, competitive sprinter, or a weekend warrior looking to boost your personal best. So why not give yourself an advantage?

Quick tip: If you are looking to increase your speed, strength, or endurance or perhaps all three , supplementing with beta-alanine is a safe and proven way to get results. GET FASTER AND STRONGER.

For years, many in the fitness world touted BMI body mass index as an irrefutable means of determining metabolic health. Achieving a healthy body composition—a ratio of greater muscle and bone mass than fat mass—is an important goal for athletes of all abilities.

Exercise and proper nutrition are excellent ways for a person to attain their ideal ratio. CarnoSyn ® beta-alanine is another way athletes can build better muscle—thus achieving and maintaining a healthier body composition.

In fact, over 55 clinical studies support its athletic performance benefits. bone, organs, and lean muscle mass. Monitoring how a molecule affects the body allows for safe, successful dosing of certain supplements.

In CarnoSyn ® beta-alanine, one of its primary mechanisms of action is its ability to enhance intracellular buffering capacity, which results in a greater tolerance for sustained anaerobic activity.

Relative effects for fixed-endpoint performance are displayed in Fig. In agreement with Hobson et al. Nonetheless, the three largest relative effects were observed in exercise bouts lasting Taken together, research currently suggests that beta-alanine has the greatest potential to improve performance in high-intensity exercise lasting over 60 s, with more pronounced effects observed in open end-point exercise tasks taken to volitional exhaustion.

Beta-alanine generally enhances high intensity exercise lasting over 60 s, with greater effects on open end point exercise bouts, such as time to exhaustion tasks. For exercise bouts lasting greater than four minutes, ATP demand is increasingly met via aerobic metabolic pathways.

As such, it has been suggested that beta-alanine is not beneficial for exercise bouts lasting over 4 min. To the contrary, however, Hobson et al. Research has demonstrated a modest benefit of beta-alanine supplementation on TTE in exercise tests over 4 min in duration Fig.

In conjunction with 6 weeks of interval training, Smith et al. Participants consuming a placebo improved TTE from Similarly, Stout et al.

In aerobic, open end-point exercise, beta-alanine appears to result in modest improvements that, nonetheless, could be meaningful in competitive athletics, such as running, cycling, etc. Benefits have also been reported using fixed end-point exercise bouts lasting over 4 min Fig.

Similarly, Ducker et al. Currently, limited research is available for exercise over 25 min in duration. In a graded exercise test, Van Thienen et al.

Although the beta-alanine group did improve TTE from Chung et al. Although beta-alanine supplementation substantially increased muscle carnosine concentrations, both the beta-alanine and placebo groups saw performance decrements following six weeks of supplementation [ 70 ].

Overall, available research indicates that beta-alanine provides a modest benefit for exercise lasting up to approximately 25 min in duration. To date, research beyond this time frame is limited and does not demonstrate a consistent positive effect.

Beta-alanine may improve exercise duration during tasks requiring a greater contribution from aerobic energy pathways. The physical working capacity at fatigue threshold PWC FT indicates the highest cycling power output that results in a non-significant increase in vastus lateralis muscle activation.

This measurement is a validated and reliable method of determining the power output at which the onset of neuromuscular fatigue occurs [ 71 ], and has been used to determine the effects of beta-alanine supplementation on neuromuscular fatigue. In , Stout et al. Similar results were reported in female participants the following year During 6 weeks of high-intensity interval training, Smith et al.

Despite marked improvements, the relative effect calculated was below , as the group consuming a placebo improved by Using slightly different methodology to quantify neuromuscular fatigue, Smith-Ryan et al. The effects of beta-alanine on neuromuscular fatigue appear to be more pronounced in longer studies utilizing older subjects.

Collectively, the evidence suggests that beta-alanine supplementation attenuates neuromuscular fatigue, particularly in older subjects. Improvements in fatigue threshold may be augmented with concurrent participation in high-intensity interval training. Studies investigating the effects of beta-alanine on strength outcomes have reported mixed findings.

While short-term 30 days studies by Hoffman et al. In a similar length study 4 weeks , Derave et al. In contrast, Sale et al. It has been hypothesized that the documented improvements in training volume and fatigue may translate to meaningful changes over prolonged interventions.

Despite improvements from baseline testing, Kern and Robinson [ 66 ] did not show eight weeks of beta-alanine supplementation to significantly improve flexed arm hang performance in wrestlers or football players compared to placebo.

In a week intervention, Kendrick et al. Finally, Hoffman et al. Collectively, the evidence suggests that beta-alanine may improve indices of training volume and fatigue for resistance exercise, but more long-term studies are needed to clarify potential effects on strength and body composition compared to placebo.

Beta-alanine appears to increase training volume, however, current research does not indicate an additive benefit on strength gains during resistance training. The training and duties of military personnel and other tactical athletes often consist of prolonged and rigorous exercise, resulting in reductions in physical and cognitive performance [ 77 ].

Beta-alanine supplementation may be advantageous in this population, potentially attenuating fatigue, enhancing neuromuscular performance, and reducing oxidative stress. In , an expert panel published a review regarding the use of beta-alanine in military personnel [ 78 ].

The panel concluded that there was insufficient evidence to recommend the use of beta-alanine by military personnel [ 78 ]. More recently, the use of beta-alanine in tactical personnel was directly investigated by Hoffman et al.

Soldiers involved in military training supplemented with either beta-alanine or placebo for 28 days, with researchers testing a number of outcomes pertaining to physical and cognitive performance. While cognitive performance was not affected, beta-alanine resulted in moderate improvements in peak power, marksmanship, and target engagement speed, compared to placebo [ 77 ].

A subsequent study by Hoffman et al. Recently, it was reported that beta-alanine had no significant effect on brain carnosine or cognitive function in non-tactical athletes [ 80 ]. While evidence in this population is scarce, it would appear that beta-alanine supplementation yields promising results for tasks relevant to tactical personnel.

More research is needed to determine which tasks are consistently improved with supplementation. The combined effects of beta-alanine with other ergogenic aids, such as sodium bicarbonate, creatine, and multi-ingredient pre-workout formulas, have gained popularity.

Due to the potential positive effects of beta-alanine during high-intensity exercise, it has been hypothesized that combining it with other ergogenic aids may further augment performance and proton buffering.

Sodium bicarbonate SB supplementation has been shown to acutely increase bicarbonate levels, blood pH, and high-intensity exercise performance [ 81 ], prompting interest in combined supplementation with beta-alanine.

Sale et al. Tobias et al. Despite non-significant differences between groups, authors of other studies have calculated the probability of an additive effect with combined beta-alanine and SB supplementation.

In a 2,m rowing time trial, Hobson et al. In swimmers, de Salles Painelli et al. In contrast to these studies, other findings do not suggest a synergistic effect between beta-alanine and SB. In a series of two repeated m sprints in swimmers, Mero et al.

Ducker et al. Results demonstrated that SB supplementation improved performance more than placebo, beta-alanine, or a combination of beta-alanine and SB. Saunders et al.

Results indicated that neither beta-alanine, SB, nor beta-alanine plus SB improved performance on the sprint test. Bellinger et al.

It is also important to note that the protocols employed by Ducker et al. Collectively, the body of literature suggests a modest additive effect when adding SB to beta-alanine supplementation in exercise bouts in which metabolic acidosis may be performance-limiting.

While this additive benefit is not typically revealed with traditional statistical analyses, studies using magnitude-based inferences have suggested that a modest additive effect is likely to exist [ 62 , 65 , 68 ].

The studies reviewed have used supplement dosages ranging from 4. However, the only study to indicate a statistically significant synergistic effect of beta-alanine and SB [ 82 ] employed a unique dosing protocol for SB, providing daily doses of 0.

Individual responses to SB supplementation may vary, likely due to side effects including headache and gastrointestinal discomfort [ 68 , 85 , 87 ]. In terms of practical application, those wishing to combine beta-alanine and SB supplementation must carefully evaluate the dosage and timing with which SB is consumed and weigh the modest additive benefit against the risk of potentially ergolytic side effects.

Given the proton-buffering capacity of muscle carnosine [ 51 ], beta-alanine is most commonly purported to improve performance in exercise of high enough intensity to induce intramuscular acidosis.

Creatine supplementation has been consistently shown to improve high-intensity exercise performance, primarily by increasing phosphorylcreatine and adenosine triphosphate ATP availability [ 88 ]. The first study investigating co-ingestion of these ingredients was reported in a published abstract by Harris et al.

Similarly, Hoffman et al. Notably, these studies did not include a treatment arm ingesting beta-alanine alone. Zoeller et al.

Stout et al. Kresta et al. The creatine group trended toward an increase in VO 2 max, while the beta-alanine group trended toward an improvement in rate of fatigue on a series of two Wingate tests. However, no significant effects on performance were noted for any treatment arm, and results did not suggest a synergistic effect between creatine and beta-alanine.

Two studies have shown additive ergogenic effects when beta-alanine is combined with creatine supplementation [ 76 , 89 ], but did not include a treatment group ingesting beta-alanine only. Other studies including a beta-alanine treatment arm have not demonstrated a synergistic effect between beta-alanine and creatine [ 71 , 90 ].

Despite promising findings from initial studies [ 76 , 89 ], more research is needed to evaluate potential synergy between creatine and beta-alanine supplementation.

Multi-ingredient pre- and post-workout supplements have become increasingly popular, with formulations that include a number of purportedly ergogenic ingredients including creatine, caffeine, branched-chain amino acids, whey protein, nitric oxide precursors, and other isolated amino acids [ 91 — 98 ].

Such supplements are typically consumed once per day prior to training, with beta-alanine doses generally ranging from 2 to 4 g single boluses. When ingested acutely before exercise, previous studies have shown these multi-ingredient supplements to improve muscular endurance [ 92 , 98 ], running time to exhaustion [ 91 ], and power output [ 98 ].

Some studies have documented improvements in subjective feelings of energy and focus [ 91 , 92 ], while Gonzalez et al.

When taken chronically for a period of 4 to 8 weeks, multi-ingredient pre-workout supplements have been shown to increase measures of strength [ 93 , 94 , 97 ], power output [ 96 ], and lean mass [ 93 — 95 ]. In contrast, Outlaw et al. These discrepant findings may be attributed to the short duration of supplementation 8 days , or the substantial improvements in lean mass, strength, and peak power output displayed by the placebo group.

Overall, the body of literature suggests that acute and chronic ingestion of multi-ingredient pre-workout supplements can contribute to improvements in performance and body composition. It is difficult to attribute these ergogenic effects directly to beta-alanine, as multi-ingredient supplements include a wide range of ergogenic ingredients that may improve performance independently e.

It typically takes a number of weeks at least 2 weeks for beta-alanine supplementation to yield meaningful increases in muscle carnosine content [ 3 , 19 ]. As such, it is unlikely that beta-alanine is the primary ingredient improving performance outcomes in studies utilizing acute, one-time supplementation.

In studies extending over 4 to 8 weeks, the likelihood of beta-alanine contributing to improvements in performance and indirect effects on body composition is greater.

While it is difficult to determine the relative contributions of individual ingredients, research has demonstrated that multi-ingredient pre-workout supplements containing 2 to 4 g of beta-alanine are safe and efficacious when taken acutely, or chronically for up to 8 weeks.

Co-ingestion of beta-alanine with sodium bicarbonate or creatine have modest additive ergogenic benefits; ingestion of beta-alanine as part of a multi-ingredient pre-workout product may be effective, if the supplementation period is sufficient to increase carnosine levels and the product is taken for at least 4 weeks.

Decades of literature support a potential for carnosine to influence some mechanisms related to health including antioxidant properties, anti-aging, immune enhancing, and neurotransmitter actions.

However, the majority of these health benefits have been explored in vitro and in animal models. Carnosine is widely considered an important anti-glycating agent that serves to prevent reactions that threaten to impact the structure and function of proteins in the body.

Advanced glycation end products are associated with the aging process and diabetic complications, but carnosine is thought to reduce the formation of these end products [ , ].

Carnosine is also known to be an antioxidant that is capable of preventing the accumulation of oxidized products derived from lipid components of biological membranes [ , ]. The antioxidant mechanism of carnosine has been postulated to be due to metal chelation or free radical scavenging [ ]. The combination of histidine-containing compounds, such as carnosine, at near physiological concentrations, have resulted in synergistic antioxidant activity [ 37 ].

Minimal data in humans exists regarding the potential antioxidant effect of increasing muscle carnosine vis-a-vis beta-alanine. Initial research suggests that beta-alanine may effectively reduce lipid peroxidation and mitigate accumulation of free radicals when combined with aerobic exercise in men and women [ , ].

Future research evaluating potential anti-aging effects and the impact of potential antioxidant properties in humans would be important to explore, especially due to the positive effects beta-alanine has shown in older populations [ 24 , 73 ].

Interestingly, humans also have carnosine within the brain, eye, and heart tissue [ 37 , ]. Therefore some initial data has explored the neuronal effects of carnosine [ 80 , ], as well as potential effects on cardiac tissue and heart rate [ 60 ]. Future research exploring the effects of beta-alanine to induce changes in carnosine concentrations in these tissues would be beneficial, as well as explorations of potential physiological effects in humans.

An additional potential function of carnosine has been linked to improvements in calcium sensitivity in muscle fibers [ , ]. As a result of improved calcium sensitivity, there may be a direct impact on muscular performance.

This mechanism has not yet been fully explored in humans. One recent paper by Hannah et al. Future studies should further explore this mechanism. Lastly, there is a need for long-term safety data on beta-alanine supplementation as well as more information on potential benefits in special populations such as elderly and tactical athletes.

Four weeks of beta-alanine supplementation 4—6 g daily significantly augments muscle carnosine concentrations, thereby acting as an intracellular pH buffer. Beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses.

The only reported side effect is paraesthesia i. Beta-alanine attenuates neuromuscular fatigue, particularly in older subjects, and preliminary evidence indicates that beta-alanine may improve tactical performance. Combining beta-alanine with other single or multi-ingredient supplements may be advantageous when the dose of beta-alanine is sufficient i.

More research is needed to determine the effects of beta-alanine on strength, endurance performance beyond 25 min in duration, and other health-related benefits associated with carnosine. Harris RC, Tallon MJ, Dunnett M, Boobis L, Coakley J, Kim HJ, et al. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis.

Amino Acids. doi: Article CAS PubMed Google Scholar. Dunnett M, Harris RC. Influence of oral beta-alanine and L-histidine supplementation on the carnosine content of the gluteus medius.

Equine Vet J Suppl. PubMed Google Scholar. Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity.

Baguet A, Reyngoudt H, Pottier A, Everaert I, Callens S, Achten E, et al. Carnosine loading and washout in human skeletal muscles. J Appl Physiol. Harris RC, Jones G, Hill CH, Kendrick IP, Boobis L, Kim CK, et al. The carnosine content of vastus lateralis in vegetarians and omnivores. FASEB J.

Article CAS Google Scholar. Tallon MJ, Harris RC, Boobis LH, Fallowfield JL, Wise JA. The carnosine content of vastus lateralis is elevated in resistance-trained bodybuilders. J Strength Cond Res. Baguet A, Everaert I, Hespel P, Petrovic M, Achten E, Derave W. A new method for non-invasive estimation of human muscle fiber type composition.

PLoS One. Article PubMed Central CAS PubMed Google Scholar. Kendrick IP, Harris RC, Kim HJ, Kim CK, Dang VH, Lam TQ, et al. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition.

Kendrick IP, Kim HJ, Harris RC, Kim CK, Dang VH, Lam TQ, et al. The effect of 4 weeks beta-alanine supplementation and isokinetic training on carnosine concentrations in type I and II human skeletal muscle fibres.

Eur J Appl Physiol. Mannion AF, Jakeman PM, Willan PL. Effects of isokinetic training of the knee extensors on high-intensity exercise performance and skeletal muscle buffering.

Eur J Appl Physiol Occup Physiol. Suzuki Y, Ito O, Takahashi H, Takamatsu K. The effect of sprint training on skeletal muscle carnosine in humans. Int J Sport Health Sci. Article Google Scholar. Boldyrev AA, Aldini G, Derave W.

Physiology and pathophysiology of carnosine. Physiol Rev. Derave W, Everaert I, Beeckman S, Baguet A. Muscle carnosine metabolism and beta-alanine supplementation in relation to exercise and training.

Sports Med. Article PubMed Google Scholar. Everaert I, Mooyaart A, Baguet A, Zutinic A, Baelde H, Achten E, et al. Vegetarianism, female gender and increasing age, but not CNDP1 genotype, are associated with reduced muscle carnosine levels in humans.

Mannion AF, Jakeman PM, Dunnett M, Harris RC, Willan PL. Carnosine and anserine concentrations in the quadriceps femoris muscle of healthy humans. Abe H. Role of histidine-related compounds as intracellular proton buffering constituents in vertebrate muscle.

Biochemistry Mosc. CAS Google Scholar. Harris RC, Dunnett M, Greenhaff PL. Carnosine and taurine contents in individual fibres of human vastus lateralis muscle. J Sports Sci.

High-performance liquid chromatographic determination of imidazole dipeptides, histidine, 1-methylhistidine and 3-methylhistidine in equine and camel muscle and individual muscle fibres. J Chromatogr B Biomed Sci Appl.

Stellingwerff T, Anwander H, Egger A, Buehler T, Kreis R, Decombaz J, et al. Effect of two beta-alanine dosing protocols on muscle carnosine synthesis and washout. Derave W, Ozdemir MS, Harris RC, Pottier A, Reyngoudt H, Koppo K, et al. beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.

J Appl Physiol Bex T, Chung W, Baguet A, Stegen S, Stautemas J, Achten E, et al. Muscle carnosine loading by beta-alanine supplementation is more pronounced in trained vs. untrained muscles. Stout JR, Cramer JT, Zoeller RF, Torok D, Costa P, Hoffman JR, et al.

Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Stegen S, Bex T, Vervaet C, Vanhee L, Achten E, Derave W. beta-Alanine dose for maintaining moderately elevated muscle carnosine levels.

Med Sci Sports Exerc. Stout JR, Graves BS, Smith AE, Hartman MJ, Cramer JT, Beck TW, et al. The effect of beta-alanine supplementation on neuromuscular fatigue in elderly 55—92 Years : a double-blind randomized study. J Int Soc Sports Nutr. Article PubMed Central PubMed CAS Google Scholar.

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Carnosine and anserine ingestion enhances contribution of nonbicarbonate buffering. Davey CL. The significance of carnosine and anserine in striated skeletal muscle. Arch Biochem Biophys. Baguet A, Koppo K, Pottier A, Derave W. Beta-alanine supplementation reduces acidosis but not oxygen uptake response during high-intensity cycling exercise.

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Carnosine β-Alanyl-L-histidine is a naturally occurring dipeptide with numerous potential physiological functions and is formed by combining its constituent amino acids, L-histidine and beta-alanine, with the assistance of the enzyme carnosine synthetase. Carnosine is predominantly stored within skeletal muscle, and can vary widely between species [ 16 ].

Carnosinase, the enzyme that catalyzes the breakdown of carnosine, is present in serum and various tissues in humans, but is absent in skeletal muscle [ 25 ] and many animals.

It is important to note that carnosinase is not present in most non-primate mammals [ 26 ], which must be considered when evaluating carnosine supplementation and data obtained from animal models.

Therefore, oral carnosine supplementation is an inefficient method of augmenting muscle carnosine levels in humans, as ingested carnosine is ultimately metabolized before reaching skeletal muscle [ 27 ]. in [ 28 ], who demonstrated that the absence of carnosine resulted in more rapid fatigue and acidosis.

By virtue of a pKa of 6. More evidence documenting the contribution of carnosine in muscle buffering is needed to further identify its role in exercise performance. Nonetheless, beta-alanine supplementation has been shown to increase muscle carnosine concentrations [ 1 , 3 ] and attenuate exercise-induced reductions in pH [ 32 ], supporting the concept that carnosine plays a significant role in buffering exercise-induced acidosis.

The potential physiological roles of carnosine extend beyond its function as a proton buffer. Previous research has suggested that reactive oxygen species ROS , which are produced at an elevated rate during exercise [ 33 ], may contribute to muscle fatigue and exercise-induced muscle damage under certain circumstances [ 34 , 35 ].

Carnosine has been shown to act as an antioxidant by scavenging free radicals and singlet oxygen [ 36 , 37 ], thereby reducing oxidative stress. Carnosine can further reduce oxidative stress by chelating transition metals, such as copper and iron [ 37 ].

In doing so, these transition metals are prevented from reacting with peroxides in the Fenton reaction, which results in the production of free radicals. Carnosine is abundant in human skeletal muscle, and may influence these contributors to fatigue and oxidative stress by buffering excess protons [ 28 ], scavenging free radicals [ 36 , 37 ], and chelating transition metals [ 37 ].

The supplementation strategy for beta-alanine is important to maximize its effects. To increase muscle carnosine, a larger dose of 6 g, divided into 4 equal doses would be more advantageous.

Additionally, if supplementing with a non-time release version, consuming a total daily dose of 6 g would be important for augmenting muscle carnosine [ 40 ]. Single large boluses of beta-alanine have been shown to induce paraesthesia i. tingling , and have not been effective for performance outcomes likely due to strong paraesthesia, rapid changes in pH, higher excretion rates, and inability to effectively load the muscle contents.

Combining beta-alanine consumption with a meal during beta-alanine loading has also been shown to be effective for further augmenting muscle carnosine levels [ 41 ].

In addition, a recent meta-analysis [ 42 ] suggested that supplementation with a total ingestion of g of beta-alanine the average dose across all studies resulted in a median performance improvement of 2. Washout time, or time required for values to return to baseline, may vary between non-responders and responders, requiring 6 to 15 weeks to return to normal [ 4 ].

Despite these findings, the maximal concentration or retention of carnosine in human muscle is not well known; thus, we cannot yet provide information on the optimal loading or maintenance doses. A loading phase ~4 weeks of beta-alanine supplementation is essential for increasing carnosine levels.

Paraesthesia i. It appears that the symptoms of paraesthesia are substantially reduced with the use of sustained-release formulations.

In studies using the non-sustained release supplement, paraesthesia has generally been reported to disappear within 60 to 90 min following supplementation [ 40 ]. It is hypothesized that beta-alanine activates Mas-related genes Mrg [ 43 ], or sensory neuron specific G-protein coupled receptors.

Specifically, MrgD, which is expressed in the dorsal root ganglion, terminates in the skin [ 44 ]. It is likely that activation of MrgD from beta-alanine results in paraesthesia on the skin. To date, there is no evidence to support that this tingling is harmful in any way.

The paraesthesia side effect is typically experienced in the face, neck, and back of hands. Although not all individuals will experience paraesthesia, it is typically dose-dependent, with higher doses resulting in greater side effects.

Recent data also suggests that males of Asian descent may experience a reduced effect, with Asian females experiencing greater paraesthesia [ 45 ].

Moreover, there is no known mechanism to explain why certain individuals may be predisposed to experiencing paraesthesia. Currently, there is no safety data on the long-term use of beta-alanine i. However, due to the non-essential nature of this constituent i. A secondary effect of beta-alanine supplementation is a potential decrease in taurine concentrations.

Beta-alanine and taurine share the same transporter Tau-T into skeletal muscle, with beta-alanine thereby inhibiting taurine uptake within the muscle [ 46 ]. Interestingly, Harris et al. While taurine has a number of essential physiological functions, to date there is no human data to support decreases with beta-alanine supplementation.

Additionally, when extrapolated to humans, the decrease in taurine would not be of physiological significance. Current, although limited information, suggests that beta-alanine is safe in healthy individuals at recommended doses. To gain a better consensus of published findings, this review includes an analysis of the relative effects RE of literature obtained from PubMed and Google Scholar databases.

The primary search terms included beta-alanine AND supplementation AND carnosine AND exercise. The search was limited to articles published as of March and written in English. To construct figures, literature with similar outcome variables was reviewed to identify studies evaluating the effects of beta-alanine supplementation for a open-ended exercise tasks, such as time to exhaustion TTE , b fixed end-point exercise such as time trials, or c indices of neuromuscular fatigue.

To graphically depict the RE of beta-alanine in in comparison to placebo, RE was calculated using the following equation [ 48 , 49 ]:. Where Pre PL is the pre-test value in the placebo group, Post PL is the post-test value in the placebo group, Pre BA is the pre-test value in the beta-alanine group, and Post BA is the post-test value in the beta-alanine group.

For Figures 1 and 3 , an RE greater than represents an increase or improvement in performance versus a placebo group. In Fig. The relative effects of beta-alanine supplementation on time to exhaustion TTE lasting A 0— s 0—6 min and B lasting — s 8—25 min.

For time to exhaustion and neuromuscular fatigue Figs. Relative effects of beta-alanine on neuromuscular fatigue i. For time trial or fixed end-point data Fig. It has been suggested that chronic beta-alanine supplementation improves high-intensity exercise performance by increasing muscle carnosine content, thereby enhancing intracellular proton buffering [ 50 , 51 ].

Excess protons are also buffered independently of carnosine by a number of physicochemical buffering constituents; extracellular bicarbonate is the most relevant for increasing muscle buffering capacity [ 52 ], thereby acting to maintain intramuscular pH.

A collective view of the literature on anaerobic 0—4 min and aerobic performance, neuromuscular fatigue, strength, and tactical challenges has been included.

The primary physiological mechanism associated with beta-alanine supplementation is most likely related to enhancing intracellular buffering capacity, consequently it has been hypothesized that beta-alanine supplementation would have ergogenic potential for activities that are primarily reliant on anaerobic metabolism.

A meta-analysis on beta-alanine supplementation [ 42 ] indicated that supplementation improved exercise capacity in tasks lasting 60 to s, but not in tasks lasting under 60 s in which acidosis is not likely the primary limiting factor. Additionally, literature evaluating repeated short-duration sprint tasks do not seem to demonstrate an effect: Sweeney et al.

The effects of beta-alanine supplementation on time to exhaustion TTE are presented in Fig. Similar to the results of Hobson et al. For example, Hill et al. In a critical velocity test, Smith-Ryan et al. It should be noted that results are not entirely consistent, as relative effects below are seen for anaerobic exercise tests between 1 to 4 min, as reported in Fig.

According to data from Jagim et al. Further, data from Smith-Ryan et al. In a recent meta-analysis, Hobson et al. Relative effects for fixed-endpoint performance are displayed in Fig. In agreement with Hobson et al. Nonetheless, the three largest relative effects were observed in exercise bouts lasting Taken together, research currently suggests that beta-alanine has the greatest potential to improve performance in high-intensity exercise lasting over 60 s, with more pronounced effects observed in open end-point exercise tasks taken to volitional exhaustion.

Beta-alanine generally enhances high intensity exercise lasting over 60 s, with greater effects on open end point exercise bouts, such as time to exhaustion tasks.

For exercise bouts lasting greater than four minutes, ATP demand is increasingly met via aerobic metabolic pathways. As such, it has been suggested that beta-alanine is not beneficial for exercise bouts lasting over 4 min.

To the contrary, however, Hobson et al. Research has demonstrated a modest benefit of beta-alanine supplementation on TTE in exercise tests over 4 min in duration Fig. In conjunction with 6 weeks of interval training, Smith et al. Participants consuming a placebo improved TTE from Similarly, Stout et al.

In aerobic, open end-point exercise, beta-alanine appears to result in modest improvements that, nonetheless, could be meaningful in competitive athletics, such as running, cycling, etc.

Benefits have also been reported using fixed end-point exercise bouts lasting over 4 min Fig. Similarly, Ducker et al. Currently, limited research is available for exercise over 25 min in duration. In a graded exercise test, Van Thienen et al. Although the beta-alanine group did improve TTE from Chung et al.

Although beta-alanine supplementation substantially increased muscle carnosine concentrations, both the beta-alanine and placebo groups saw performance decrements following six weeks of supplementation [ 70 ].

Overall, available research indicates that beta-alanine provides a modest benefit for exercise lasting up to approximately 25 min in duration. To date, research beyond this time frame is limited and does not demonstrate a consistent positive effect.

Beta-alanine may improve exercise duration during tasks requiring a greater contribution from aerobic energy pathways. The physical working capacity at fatigue threshold PWC FT indicates the highest cycling power output that results in a non-significant increase in vastus lateralis muscle activation.

This measurement is a validated and reliable method of determining the power output at which the onset of neuromuscular fatigue occurs [ 71 ], and has been used to determine the effects of beta-alanine supplementation on neuromuscular fatigue.

In , Stout et al. Similar results were reported in female participants the following year During 6 weeks of high-intensity interval training, Smith et al. Despite marked improvements, the relative effect calculated was below , as the group consuming a placebo improved by Using slightly different methodology to quantify neuromuscular fatigue, Smith-Ryan et al.

The effects of beta-alanine on neuromuscular fatigue appear to be more pronounced in longer studies utilizing older subjects. Collectively, the evidence suggests that beta-alanine supplementation attenuates neuromuscular fatigue, particularly in older subjects.

Improvements in fatigue threshold may be augmented with concurrent participation in high-intensity interval training. Studies investigating the effects of beta-alanine on strength outcomes have reported mixed findings.

While short-term 30 days studies by Hoffman et al. In a similar length study 4 weeks , Derave et al. In contrast, Sale et al. It has been hypothesized that the documented improvements in training volume and fatigue may translate to meaningful changes over prolonged interventions.

Despite improvements from baseline testing, Kern and Robinson [ 66 ] did not show eight weeks of beta-alanine supplementation to significantly improve flexed arm hang performance in wrestlers or football players compared to placebo.

In a week intervention, Kendrick et al. Finally, Hoffman et al. Collectively, the evidence suggests that beta-alanine may improve indices of training volume and fatigue for resistance exercise, but more long-term studies are needed to clarify potential effects on strength and body composition compared to placebo.

Beta-alanine appears to increase training volume, however, current research does not indicate an additive benefit on strength gains during resistance training. The training and duties of military personnel and other tactical athletes often consist of prolonged and rigorous exercise, resulting in reductions in physical and cognitive performance [ 77 ].

Beta-alanine supplementation may be advantageous in this population, potentially attenuating fatigue, enhancing neuromuscular performance, and reducing oxidative stress. In , an expert panel published a review regarding the use of beta-alanine in military personnel [ 78 ].

The panel concluded that there was insufficient evidence to recommend the use of beta-alanine by military personnel [ 78 ].

More recently, the use of beta-alanine in tactical personnel was directly investigated by Hoffman et al. Soldiers involved in military training supplemented with either beta-alanine or placebo for 28 days, with researchers testing a number of outcomes pertaining to physical and cognitive performance.

While cognitive performance was not affected, beta-alanine resulted in moderate improvements in peak power, marksmanship, and target engagement speed, compared to placebo [ 77 ].

A subsequent study by Hoffman et al. Recently, it was reported that beta-alanine had no significant effect on brain carnosine or cognitive function in non-tactical athletes [ 80 ].

While evidence in this population is scarce, it would appear that beta-alanine supplementation yields promising results for tasks relevant to tactical personnel. More research is needed to determine which tasks are consistently improved with supplementation.

The combined effects of beta-alanine with other ergogenic aids, such as sodium bicarbonate, creatine, and multi-ingredient pre-workout formulas, have gained popularity. Due to the potential positive effects of beta-alanine during high-intensity exercise, it has been hypothesized that combining it with other ergogenic aids may further augment performance and proton buffering.

Sodium bicarbonate SB supplementation has been shown to acutely increase bicarbonate levels, blood pH, and high-intensity exercise performance [ 81 ], prompting interest in combined supplementation with beta-alanine.

Sale et al. Tobias et al. Despite non-significant differences between groups, authors of other studies have calculated the probability of an additive effect with combined beta-alanine and SB supplementation. In a 2,m rowing time trial, Hobson et al. In swimmers, de Salles Painelli et al. In contrast to these studies, other findings do not suggest a synergistic effect between beta-alanine and SB.

In a series of two repeated m sprints in swimmers, Mero et al. Ducker et al. Results demonstrated that SB supplementation improved performance more than placebo, beta-alanine, or a combination of beta-alanine and SB.

Saunders et al. Results indicated that neither beta-alanine, SB, nor beta-alanine plus SB improved performance on the sprint test. Bellinger et al. It is also important to note that the protocols employed by Ducker et al. Collectively, the body of literature suggests a modest additive effect when adding SB to beta-alanine supplementation in exercise bouts in which metabolic acidosis may be performance-limiting.

While this additive benefit is not typically revealed with traditional statistical analyses, studies using magnitude-based inferences have suggested that a modest additive effect is likely to exist [ 62 , 65 , 68 ]. The studies reviewed have used supplement dosages ranging from 4.

However, the only study to indicate a statistically significant synergistic effect of beta-alanine and SB [ 82 ] employed a unique dosing protocol for SB, providing daily doses of 0. Individual responses to SB supplementation may vary, likely due to side effects including headache and gastrointestinal discomfort [ 68 , 85 , 87 ].

In terms of practical application, those wishing to combine beta-alanine and SB supplementation must carefully evaluate the dosage and timing with which SB is consumed and weigh the modest additive benefit against the risk of potentially ergolytic side effects.

Given the proton-buffering capacity of muscle carnosine [ 51 ], beta-alanine is most commonly purported to improve performance in exercise of high enough intensity to induce intramuscular acidosis. Creatine supplementation has been consistently shown to improve high-intensity exercise performance, primarily by increasing phosphorylcreatine and adenosine triphosphate ATP availability [ 88 ].

The first study investigating co-ingestion of these ingredients was reported in a published abstract by Harris et al. Similarly, Hoffman et al. Notably, these studies did not include a treatment arm ingesting beta-alanine alone.

Zoeller et al. Stout et al. Kresta et al. The creatine group trended toward an increase in VO 2 max, while the beta-alanine group trended toward an improvement in rate of fatigue on a series of two Wingate tests.

However, no significant effects on performance were noted for any treatment arm, and results did not suggest a synergistic effect between creatine and beta-alanine.

Two studies have shown additive ergogenic effects when beta-alanine is combined with creatine supplementation [ 76 , 89 ], but did not include a treatment group ingesting beta-alanine only. Other studies including a beta-alanine treatment arm have not demonstrated a synergistic effect between beta-alanine and creatine [ 71 , 90 ].

Despite promising findings from initial studies [ 76 , 89 ], more research is needed to evaluate potential synergy between creatine and beta-alanine supplementation.

Multi-ingredient pre- and post-workout supplements have become increasingly popular, with formulations that include a number of purportedly ergogenic ingredients including creatine, caffeine, branched-chain amino acids, whey protein, nitric oxide precursors, and other isolated amino acids [ 91 — 98 ].

Such supplements are typically consumed once per day prior to training, with beta-alanine doses generally ranging from 2 to 4 g single boluses. When ingested acutely before exercise, previous studies have shown these multi-ingredient supplements to improve muscular endurance [ 92 , 98 ], running time to exhaustion [ 91 ], and power output [ 98 ].

Some studies have documented improvements in subjective feelings of energy and focus [ 91 , 92 ], while Gonzalez et al. When taken chronically for a period of 4 to 8 weeks, multi-ingredient pre-workout supplements have been shown to increase measures of strength [ 93 , 94 , 97 ], power output [ 96 ], and lean mass [ 93 — 95 ].

In contrast, Outlaw et al. These discrepant findings may be attributed to the short duration of supplementation 8 days , or the substantial improvements in lean mass, strength, and peak power output displayed by the placebo group.

Overall, the body of literature suggests that acute and chronic ingestion of multi-ingredient pre-workout supplements can contribute to improvements in performance and body composition. It is difficult to attribute these ergogenic effects directly to beta-alanine, as multi-ingredient supplements include a wide range of ergogenic ingredients that may improve performance independently e.

It typically takes a number of weeks at least 2 weeks for beta-alanine supplementation to yield meaningful increases in muscle carnosine content [ 3 , 19 ]. As such, it is unlikely that beta-alanine is the primary ingredient improving performance outcomes in studies utilizing acute, one-time supplementation.

In studies extending over 4 to 8 weeks, the likelihood of beta-alanine contributing to improvements in performance and indirect effects on body composition is greater. While it is difficult to determine the relative contributions of individual ingredients, research has demonstrated that multi-ingredient pre-workout supplements containing 2 to 4 g of beta-alanine are safe and efficacious when taken acutely, or chronically for up to 8 weeks.

Co-ingestion of beta-alanine with sodium bicarbonate or creatine have modest additive ergogenic benefits; ingestion of beta-alanine as part of a multi-ingredient pre-workout product may be effective, if the supplementation period is sufficient to increase carnosine levels and the product is taken for at least 4 weeks.

Decades of literature support a potential for carnosine to influence some mechanisms related to health including antioxidant properties, anti-aging, immune enhancing, and neurotransmitter actions.

However, the majority of these health benefits have been explored in vitro and in animal models. Carnosine is widely considered an important anti-glycating agent that serves to prevent reactions that threaten to impact the structure and function of proteins in the body.

Advanced glycation end products are associated with the aging process and diabetic complications, but carnosine is thought to reduce the formation of these end products [ , ]. Carnosine is also known to be an antioxidant that is capable of preventing the accumulation of oxidized products derived from lipid components of biological membranes [ , ].

The antioxidant mechanism of carnosine has been postulated to be due to metal chelation or free radical scavenging [ ]. The combination of histidine-containing compounds, such as carnosine, at near physiological concentrations, have resulted in synergistic antioxidant activity [ 37 ].

Minimal data in humans exists regarding the potential antioxidant effect of increasing muscle carnosine vis-a-vis beta-alanine. Initial research suggests that beta-alanine may effectively reduce lipid peroxidation and mitigate accumulation of free radicals when combined with aerobic exercise in men and women [ , ].

Future research evaluating potential anti-aging effects and the impact of potential antioxidant properties in humans would be important to explore, especially due to the positive effects beta-alanine has shown in older populations [ 24 , 73 ].

Interestingly, humans also have carnosine within the brain, eye, and heart tissue [ 37 , ]. Therefore some initial data has explored the neuronal effects of carnosine [ 80 , ], as well as potential effects on cardiac tissue and heart rate [ 60 ].

Future research exploring the effects of beta-alanine to induce changes in carnosine concentrations in these tissues would be beneficial, as well as explorations of potential physiological effects in humans. An additional potential function of carnosine has been linked to improvements in calcium sensitivity in muscle fibers [ , ].

As a result of improved calcium sensitivity, there may be a direct impact on muscular performance. This mechanism has not yet been fully explored in humans. One recent paper by Hannah et al. Future studies should further explore this mechanism.

Lastly, there is a need for long-term safety data on beta-alanine supplementation as well as more information on potential benefits in special populations such as elderly and tactical athletes. Four weeks of beta-alanine supplementation 4—6 g daily significantly augments muscle carnosine concentrations, thereby acting as an intracellular pH buffer.

Beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses. The only reported side effect is paraesthesia i. Beta-alanine attenuates neuromuscular fatigue, particularly in older subjects, and preliminary evidence indicates that beta-alanine may improve tactical performance.

Combining beta-alanine with other single or multi-ingredient supplements may be advantageous when the dose of beta-alanine is sufficient i. More research is needed to determine the effects of beta-alanine on strength, endurance performance beyond 25 min in duration, and other health-related benefits associated with carnosine.

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Advice includes dividing beta-alanine into 3 or 4 even doses a day and consuming them with main meals to help enhance uptake and manage potential side effects better. There are potential side effects associated with beta-alanine, especially if a person takes it in large doses, although they are not severe.

These may include skin rashes and paresthesia , a tingling sensation on the skin. Learn about the side effects of drugs and supplements here. People often combine beta-alanine with other supplements, especially creatine and sodium bicarbonate.

Creatine can improve performance in high intensity exercise by increasing the availability of adenosine triphosphate ATP , a molecule that every cell in the body produces. Research has found that combining beta-alanine and creatine can increase athletic performance.

As such, many sports supplements may include both ingredients. Research suggests that using sodium bicarbonate and beta-alanine together may add additional improvement to this buffering capacity. Learn more about vitamins, minerals, and supplements in our dedicated hub.

Beta-alanine is an amino acid that is a common ingredient in many sports supplement products. Some evidence suggests that it may help improve athletic performance and benefit overall health.

Supplementing beta-alanine can help increase the concentration of carnosine in muscles, which regulates acids that accumulate from exercise, helping an individual avoid fatigue.

Research notes that the supplement is safe and effective in appropriate doses and is unlikely to cause any serious adverse effects. While beta-alanine is present in protein sources such as meat, a person is unlikely to consume a sufficient amount from their diet to notice any benefit.

A person can also combine it with other supplements, such as creatine and sodium bicarbonate, to try and further enhance performance. There is evidence that some beneficial muscle-building supplements include protein, creatine, and caffeine.

Some people use legal steroids as a workout supplement to help build muscle. Not all legal steroids are safe or effective, however. Learn more here. L-arginine is an amino acid that helps the body build proteins.

Learn about the benefits and side effects of L-arginine, along with how much to take. What are some of the possible side effects of pre-workout? Read on to learn more about the risks, benefits, and how to reduce potential risks of…. Greens powders can be a convenient way to get one's daily nutrition needs met.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What does beta-alanine do? Medically reviewed by Grant Tinsley, Ph. Definition Function Benefits Sources Dosage Side effects Interaction with other supplements Summary Evidence suggests beta-alanine may have potential benefits, such as helping delay fatigue and improving athletic performance.

Function and uses. Possible benefits. Food sources. Risks and side effects. Interaction with other supplements. How we reviewed this article: Sources.

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