BETA-ALANINE Overview Information
Beta-alanine is a non-essential amino acid. Non-essential amino acids can be made by the body, so they don’t have to be provided by food. Amino acids are the building blocks of proteins.
Beta-alanine is used for improving athletic performance and exercise capacity, building lean muscle mass, and improving physical functioning in the elderly.
How does it work?
Beta-alanine is an amino acid. In the body it is converted to other chemicals that can affect muscle.
Possibly Effective for:
- Physical performance. Some research shows that taking beta-alanine modestly improves some measures of physical performance, especially during high-intensity exercise and strength training. Beta-alanine supplements might also improve physical performance and delay muscle fatigue in older adults. Researchers are hopeful that these benefits might lower fall risk, but it’s too early to know that for sure. Other research shows that a specific product containing beta-alanine, creatine monohydrate, arginine, alpha-ketoisocaproate, and leucine (NO-Shotgun) might increase fat-free mass and strength in men participating in resistance training. However, not all research shows beneficial effects of beta-alanine on physical performance. The conflicting results might be due to the small numbers of participants in studies or the variability in doses used, duration of supplementation, variable exercise protocol, and populations studied. Most research has used a specific beta-alanine product (CarnoSyn, Natural Alternatives International).
- Hot flashes. Early research suggests that taking beta-alanine is less effective than the drug veralipride at reducing hot flashes in menopausal women.
BETA-ALANINE Side Effects & Safety
Beta-alanine is POSSIBLY SAFE when taken by mouth appropriately for a short time. Side effects have not been reported with moderate doses of beta-alanine. High doses can cause flushing and tingling.
Special Precautions & Warnings:Pregnancy and breast-feeding: There is not enough reliable information about the safety of taking beta-alanine if you are pregnant or breast-feeding. Stay on the safe side and avoid use.
The following doses have been studied in scientific research:
- For improving physical performance: 3.2-6.4 grams daily of a specific beta-alanine product (CarnoSyn, Natural Alternatives International).