Typical dose
Typically 2-6 grams daily, often split into smal...
Oral
Oral safety: very low
About this supplement
Beta-alanine is a non-essential, non-proteogenic amino acid that occurs naturally in the body. In its free form, it is the rate-limiting precursor for the synthesis of carnosine (β-alanyl-L-histidine) in skeletal muscle. Carnosine functions as an intracellular pH buffer, particularly during high-intensity exercise, by accepting hydrogen ions. Unlike alpha-amino acids, beta-alanine has the amino group attached to the β-carbon rather than the α-carbon. It is not incorporated into proteins. Supplementation increases intramuscular carnosine concentrations, which can enhance exercise performance by reducing muscular acidosis and fatigue. It is commonly used in sports nutrition.
How much to take
- Typical amount
- Typically 2-6 grams daily, often split into smaller doses of 0.8-1.6 grams every 3-4 hours to minimize side effects. A loading phase of 4-6 weeks is common.
- Suggested range
- 2-6 g per day
Potential benefits
Benefits linked to this supplement form:
Things to watch for
Possible side effects linked to this form:
Health goals
Needs and goals this form may help with:
Other forms of Beta-Alanine
Compare absorption and active amounts with sibling forms:
Beta-Alanine HCl (Hydrochloride)
May cause paresthesia (tingling sensation) at higher doses. Typically taken dail...
carnosyn
CarnoSyn® Beta-Alanine
Clinically studied to increase muscle carnosine, buffer exercise-induced acidity...
Sustained-Release Beta-Alanine
Sustained-release form may reduce tingling side effect. Commonly used by athlete...
Technical details ▼
Chemical ID (CAS)
107-95-9
Formula
C3H7NO2
Physical properties
White, crystalline powder. Odorless. Freely soluble in water, practically insoluble in ethanol and ether. Melting point approximately 207°C (decomposes).
How it’s made
Primarily produced synthetically via chemical synthesis routes, such as the hydrolysis of acrylonitrile or via the reaction of ammonia with β-propiolactone. Fermentation methods using genetically modified microorganisms are also employed.