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Beta-alanine is an amino acid that acts as a rate-limited precursor to carnosine and is more effective than supplementing carnosine directly, as carnosine is broken down during digestion. Beta-alanine is one of the most popular and well-studied bodybuilding supplements out there along with creatine, and the evidence speaks for itself.
Beta-alanine has been shown to significantly augment exercise performance .
More specifically, it has been shown to reduce fatigue while increasing workload and power , as well as increase lean mass .
Beta-alanine is another must-have nootropic for increasing energy levels, and is perhaps the most impactful nootropic for improving exercise ability. It is an excellent preworkout supplement and even if you don’t exercise regularly, it can help you day to day in reducing fatigue and raising physical energy levels.
The standard daily dose for beta-alanine is 2-6g taken daily. Side effects are generally non-existent except for a harmless tingling sensation (parasthesia). Beta-alanine can be taken with or without meals, but is best absorbed on an empty stomach.
One study has shown that beta-alanine may be synergistic with creatine , so taking the two as part of a stack may be optimal.
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