Performance
Beta-Alanine
Also known as: 3-aminopropanoic acid, BA, Beta Alanine, CarnoSyn
Increases muscle carnosine for buffering acid during high-intensity exercise. Delays fatigue in 1-4 minute efforts.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Every Beta-Alanine product we have scored
| # | Product | Score | Per serving |
|---|---|---|---|
| 1 | Nutricost Beta Alanine Powder | 96 A | $0.10 |
| 2 | Nutricost Beta-Alanine Capsules | 96 A | $0.25 |
| 3 | Thorne Beta Alanine-SR | 96 A | $0.77 |
| 4 | Transparent Labs BULK Pre-Workout | 90 A | $1.67 |
| 5 | NOW Foods Beta-Alanine | 89 A | $0.50 |
| 6 | NOW Foods Beta-Alanine Powder | 89 A | $0.16 |
Scored on dose accuracy, form, label transparency and third-party testing. Per-serving cost is list price divided by servings per container. No brand pays to be listed or ranked.
Common questions
How much Beta-Alanine should I take?
The typical range is 3.2-6.4 g daily. 4+ weeks to build carnosine
When should I take Beta-Alanine?
Any time, consistency matters; split doses reduce tingling. Optional.
Which form of Beta-Alanine is best?
Powder — Often in pre-workouts. Other forms in the catalog: Capsules, Sustained-release.
Is Beta-Alanine safe?
Commonly reported: Paresthesia (tingling), Harmless. Serious warnings: None. Safe
Which Beta-Alanine supplement scores highest?
Nutricost Beta Alanine Powder, at 96/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Primary uses
- Endurance
- High-intensity performance
- Fatigue resistance
What systematic reviews concluded
Outcomes that systematic reviews of Beta-Alanine reached a verdict on: 7 with a benefit, 3 with no effect, 1 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found a benefit (7)
“the combination of creatine and β-alanine supplementation enhanced high-intensity exercise performance, particularly anaerobic power and repeated-bout performance, compared to creatine or β-alanine alone.” PMID 40647180 · 3 reviews
“β-alanine was associated with the greatest improvement in vertical jump (MD 4.6; 95% CrI 1.2-7.8)” PMID 41373993
“It also appeared to be the most promising method for substantially increasing lower limb peak power (SMD 1.1; 0.21-2.0).” PMID 41373993
“BA proved to be the preeminent strategy for decreasing blood lactate.” PMID 39796467
“Carnosine and β-alanine supplementation show potential as adjunct therapies for improving FBG, HbA1c and HOMA-β in prediabetes and T2DM.” PMID 40999397
“Sodium bicarbonate and β-alanine may enhance performance in distances with higher glycolytic demands, while caffeine is effective at dosages of 3-6 mg/kg administered 60 min before exercise.” PMID 40205676
and 1 more.
Reviews found no effect (3)
“No statistically significant improvement was found in lower limb mean power” PMID 41373993
“Co-ingestion of creatine and β-alanine supplementation did not increase measures of maximal strength compared to creatine alone.” PMID 40647180
“no significant improvements in aerobic endurance capacity (VO2max, lactate threshold, or time to exhaustion) were observed from creatine and β-alanine supplementation co-ingestion.” PMID 40647180
Not enough to say: body composition.
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.
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.
- Graef et al. (2009)Journal of the International Society of Sports Nutrition
The effects of four weeks of creatine and beta-alanine supplementation on cardiorespiratory fitness
- Hoffman et al. (2006)Journal of Strength and Conditioning Research
Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes
Beta-Alanine compared head-to-head
Related in Performance
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.