Ingredient Repository · Ingredient

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Ingredient

Beta-Alanine

An amino acid that buffers muscle acid so you can exercise harder for longer.

What it is

Beta-Alanine is a natural amino acid that helps your body build carnosine. Carnosine is a compound stored in your muscles that acts like a sponge for acid. During intense exercise, your muscles build up acid that causes burning and tiredness. By boosting carnosine levels in your muscles, beta-alanine helps soak up this acid so your muscles can keep working.

Also known as: 3-aminopropanoic acid, Beta Alanine

Key benefits

  • Builds up muscle carnosine levels so your body can buffer workout acid.
  • Delays muscle tiredness during intense exercise so you can train harder.
  • Supports peak power output and physical endurance during high-energy activities.

Amplified by probiotics

Your gut uses special transport proteins to absorb beta-alanine from food or supplements. Friendly probiotic bacteria like Lactobacillus and Bifidobacterium keep your gut lining healthy and active. This healthy environment helps your body absorb beta-alanine efficiently into the bloodstream. Each probiotic bacterium is protected by a micro-shield so it reaches your gut safely. This ensures maximum beta-alanine reaches your muscles to build carnosine.

Typical dose

3.2–6.4 g/day (divided into smaller doses throughout the day to avoid a harmless skin tingling feeling)

The evidence

Evidence: strong

Strong scientific research shows that taking beta-alanine for 4 to 8 weeks significantly increases muscle carnosine and improves exercise performance (Trexler et al. 2015, J Int Soc Sports Nutr). Large reviews of multiple trials confirm clear benefits for athletic efforts lasting between 30 seconds and 10 minutes (Saunders et al. 2017, Br J Sports Med).

  1. Trexler ET, et al. International Society of Sports Nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015;12:30. PubMed ↗
  2. Saunders B, et al. Beta-alanine supplementation to improve exercise performance: a systematic review and meta-analysis. Br J Sports Med. 2017;51(8):658-669. PubMed ↗

Safety & who should check first

Beta-alanine is very safe for daily use. Single doses over 800 mg may cause a harmless, temporary tingling feeling on the skin. Dividing your daily amount into smaller doses avoids this sensation. Speak to a doctor or pharmacist before starting if you have medical conditions or take prescription medication.