Last Updated on March 16, 2019

Overview

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 [38][39][40][41][43][55][59].

More specifically, it has been shown to reduce fatigue while increasing workload and power [36][37][42][43][44][45][46][47][48][49][50][51][52][53][54][57][60], as well as increase lean mass [43][55][56][59].

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.
 
 

Dosage Information

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 [58], so taking the two as part of a stack may be optimal.
 
 

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References

38. https://www.ncbi.nlm.nih.gov/pubmed/23918656

39. https://www.ncbi.nlm.nih.gov/pubmed/26206727

40. https://www.ncbi.nlm.nih.gov/pubmed/22270875

41. https://www.ncbi.nlm.nih.gov/pubmed/26175657

42. http://www.ncbi.nlm.nih.gov/pubmed/17136505

43. http://www.ncbi.nlm.nih.gov/pubmed/21659893

44. http://www.ncbi.nlm.nih.gov/pubmed/18548362

45. http://www.ncbi.nlm.nih.gov/pubmed/20482881

46. http://www.ncbi.nlm.nih.gov/pubmed/22270875

47. http://www.ncbi.nlm.nih.gov/pubmed/20671038

48. http://www.ncbi.nlm.nih.gov/pubmed/19083385

49. http://www.ncbi.nlm.nih.gov/pubmed/16953366

50. http://www.ncbi.nlm.nih.gov/pubmed/21407127

51. http://www.mdpi.com/2072-6643/4/10/1441

52. http://www.ncbi.nlm.nih.gov/pubmed/19083385

53. http://www.ncbi.nlm.nih.gov/pubmed/18992136

54. http://www.ncbi.nlm.nih.gov/pubmed/17194255

55. http://www.ncbi.nlm.nih.gov/pubmed/19210788

56. http://www.ncbi.nlm.nih.gov/pubmed/20386120

57. https://www.ncbi.nlm.nih.gov/pubmed/18548362

58. https://www.ncbi.nlm.nih.gov/pubmed/17136944

59. https://www.ncbi.nlm.nih.gov/pubmed/20386120

60. https://www.ncbi.nlm.nih.gov/pubmed/19083385