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Performance

Beta-Alanine

Also known as: 3-aminopropanoic acid, BA, Beta Alanine, CarnoSyn

A
Evidence

Increases muscle carnosine for buffering acid during high-intensity exercise. Delays fatigue in 1-4 minute efforts.

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Primary uses

  • Endurance
  • High-intensity performance
  • Fatigue resistance

How it works

  • Increases muscle carnosine
  • Buffers hydrogen ions
  • Delays muscular fatigue

Dosage

Typical range
3.2-6.4 g daily
Timing
Any time, consistency matters; split doses reduce tingling
With food
Optional
Duration
4+ weeks to build carnosine
Special populations
Athletes in 1-4 min events

Forms

  • Powder
  • Capsules
  • Sustained-release

Safety

Common side effects

  • Paresthesia (tingling)
  • Harmless

Contraindications

  • None

Products containing Beta-Alanine

Top-scoring supplements in our catalog that list Beta-Alanine on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.

Thorne
Beta Alanine-SR
92
Transparent Labs
BULK Pre-Workout
91
See all products →

Known interactions

Evidence notes

Proven for high-intensity exercise

Grade A: Multiple well-designed human trials support the main claims.

Cited research for Beta-Alanine

Clinical studies referenced across Formulate guides that mention beta-alanine. Each links to the full study page with PubMed source + the guides that cite it.

Beta-Alanine compared head-to-head

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.