amino acid Amino Acids Oral

Beta-Alanine

A non-essential amino acid that combines with histidine to form carnosine, a compound that helps buffer acid in muscles during high-intensity exercise.

Sci.3-aminopropanoic acid 3-aminopropanoic acid beta alanine beta-alanine beta-alanine citrate beta alanine ethyl ester beta-alanine ethyl ester beta-alanine ethyl ester hcl beta-alanine ethyl ester hydrochloride beta-alanine hcl beta-alanine hydrochloride beta-alanine, micronized beta-alanine nitrate beta-alanine, powder beta-o betasol betasynth carnosyn carnosyn beta alanine carnosyn beta-alanine l-beta-alanine sr carnosyn
5 forms
Oral

About Beta-Alanine

Beta-alanine is a non-proteinogenic amino acid that serves as the rate-limiting precursor for the synthesis of carnosine in skeletal muscle. Carnosine functions as an intracellular pH buffer, mitigating exercise-induced acidosis and improving performance in high-intensity exercise lasting 1 to 4 minutes.

Official resources

Fact sheets from the NIH Office of Dietary Supplements related to this ingredient group.

Dietary Supplement Label Database

Ingredient group data in NutriNav is aligned with the NIH Dietary Supplement Label Database (DSLD).

DSLD group id
1061

At a glance

Suggested daily

No established RDA. Common supplemental dosing protocols use 4-6 grams per day, often split into smaller doses (e.g., 1.6 grams) to minimize paresthesia.

Max safe daily

No established UL. Doses up to 6.4 grams/day have been studied.

Approval status

supplement

Compare All Forms

5 forms

Compare supplement forms of Beta-Alanine by absorption quality and what your body actually gets from each:

High Moderate Low
Form Absorption Steps to absorb Notes Action
Beta-Alanine (free form)

Commonly used in pre-workout and sports performance suppleme...

  • UNII: 11P2JDE17B
  • CAS: 107-95-9
 — — — View →
Beta-Alanine HCl (Hydrochloride)

May cause paresthesia (tingling sensation) at higher doses....

  • UNII: 11P2JDE17B
  • CAS: 2966-15-4
  • Label category: synthetic
 — — — View →
carnosyn
  • CAS: 107-95-9
 — — — View →
CarnoSyn® Beta-Alanine

Clinically studied to increase muscle carnosine, buffer exer...

  • UNII: 11P2JDE17B
  • CAS: 107-95-9
  • Label category: synthetic
 — — — View →
Sustained-Release Beta-Alanine

Sustained-release form may reduce tingling side effect. Comm...

  • CAS: 107-95-9
  • Label category: synthetic
 — — — View →

Also appears on labels as

Additional names seen on supplement labels for forms of this ingredient (beyond the main aliases above).

3-Aminopropionic acid, 3-Aminopropionic acid hydrochloride, Beta-aminopropionic acid, Extended-release beta-alanine, Slow-release beta-alanine, Time-release beta-alanine, β-Alanine, β-Alanine HCl, β-Alanine SR

Type: Amino Acids

Building blocks of proteins. Essential amino acids must be obtained from diet, while non-essential can be synthesized by the body.

Absorption: Amino acids are generally well-absorbed. Some forms (like citrulline) are more effective than others (like arginine).

Interactions: Generally safe but high doses can cause digestive issues. Some amino acids can affect neurotransmitter levels.

Watch out for

Possible interactions or cautions — talk to a healthcare provider if unsure.

  • No well-documented major drug interactions. Theoretical potential to interact with other ingredients affecting neuromuscular function, but not clinically established.

Potential Benefits

Benefits associated with Beta-Alanine forms:

Improved High-Intensity Exercise Performance Increased Muscular Endurance Potential Anti-Aging & Neuromodulatory Effects Delayed Onset of Fatigue Muscular Endurance Fatigue Delay

And 7 more benefits...

Potential Side Effects

Side effects associated with Beta-Alanine forms:

Gastrointestinal Discomfort How serious: low Paresthesia (Flushing/Tingling) How serious: low Paresthesia How serious: low Paresthesia (Tingling) How serious: Mild Paresthesia (Reduced Severity) How serious: low Tingling Sensation How serious: low

What does the research say?

Numerous studies have demonstrated the efficacy of beta-alanine in improving exercise performance, particularly in high-intensity and endurance activities. Clinical trials have shown significant increases in muscle carnosine levels and improvements in performance metrics.