Beta-alanine is an amino acid naturally produced in the body. It’s often taken as a sports supplement to improve exercise performance, but it may also have ageing and other health benefits.
Whether this is the first time you’re hearing of beta-alanine or you’ve seen it in your supplement ingredients list and want to find out more, we’ve got you covered!
Let’s explore beta-alanine together, including its uses, benefits and recommended dosage.
What Is Beta-alanine?
First things first, what exactly is beta-alanine? Simply put, it’s a non-essential amino acid, which means our bodies can produce it even if we cannot get it from animal-based foods like meat, poultry and fish.
The majority of amino acids are building blocks of proteins. Beta-alanine is different in the sense that it’s used to make other chemicals in the body, such as carnosine.
Carnosine is a molecule that has an important role in maintaining acid-base balance in skeleton muscles, the heart and the brain.
Beta-alanine Uses
Beta-alanine is primarily used in sports nutrition. It’s one of the most common ingredients found in fitness supplements due to its effectiveness when it comes to increasing levels of carnosine in the body.
Similarly, people use beta-alanine to improve physical performance in elderly adults and delay muscle tiredness.
Given that carnosine depletion is thought to be associated with ageing, beta-alanine may also have anti-ageing effects and other health benefits, which we’ll discuss below.
Beta-alanine Benefits
Did you know that there are many benefits to beta-alanine supplementation, especially in terms of athletic performance?
Physical Performance
When you’re doing intense exercise, acid starts to build in the muscles, causing fatigue. Studies have shown supplementing with beta-alanine can boost any high-intensity exercise performance lasting between 1 and 10 minutes. Some examples of this type of exercise include 400-1500-metre running and 100-400-metre swimming.
How does Beta-alanine do this? Well, it can regulate the acid that accumulates in muscles, reduce fatigue and increase endurance.
Increased Lean Muscle Mass
Some research indicates that beta-alanine may benefit body composition by increasing training volume and muscle growth. According to one study, this can result in increased lean muscle mass after supplementing for three weeks.
Additionally, carnosine is known to be crucial for maintaining muscle buffering capacity and preventing muscle mass loss related to the effects of ageing.
Anti-Ageing Effects
Carnosine plays an important role as an antioxidant, neutralising free radicals and reducing oxidative stress. It is oxidative stress that can damage cells, proteins and DNA, and accelerate ageing from the inside out.
Oxidative stress can also contribute to the development of health conditions, such as diabetes and cancer, as well as neurodegenerative conditions like Parkinson’s and Alzheimer’s disease.
Can beta-alanine be beneficial in this sense? Research suggests it can improve the stress-fighting capability of cells, preventing skin ageing, intestinal damage and age-related memory problems.
Test-tube studies have also found that carnosine aids nitric oxide production, which can fight the ageing process and improve heart health.
Beta-alanine Recommended Dosage
So, when it comes to taking beta-alanine supplements, what’s a safe dosage?
The Numbers
Studies suggest a range of 3.2-6.4 grams per day of beta-alanine for up to 12 weeks can enhance exercise performance. It can help people go harder for longer before they get tired.
Consult your doctor if you have concerns about what might be best for you, especially if you have a pre-existing health condition.
A Note on Paresthesia
Paresthesia is the feeling of tingling, numbness or “pins and needles” that can happen with excessive beta-alanine consumption. To avoid this, a dose of 0.8-1.6 grams every 3-4 hours is recommended.
Additionally, some companies offer formulas with sustained release, which means you’re able to have a greater dose without the risk of paresthesia. However, if you’re unsure, it’s better to speak to a representative directly before you start supplementation.
How to Take Beta-alanine
When you take beta-alanine doesn’t matter, whether it’s part of your preworkout or later in the day. Having said that, one study claims carnosine levels could increase more significantly if you take beta-alanine with a meal containing protein and carbohydrates, or with caffeine.
Likewise, combining beta-alanine supplements with creatine could enhance its effectiveness. Creatine is a substance found naturally in muscles, which helps them produce energy during heavy lifting or high-intensity exercise.
Final Thoughts
Beta-alanine is a popular supplement amongst athletes and fitness enthusiasts. Evidence suggests it may have potential benefits, such as delaying fatigue, improving physical performance and increasing lean muscle mass.
Beta-alanine also has other antioxidant, immune-enhancing and anti-ageing properties.
While the International Society of Sports Nutrition (ISSN) states that more research is necessary, appropriate levels of beta-alanine are safe and beneficial. Just be sure to reduce your intake if you notice any tingling in the skin.
