Beta-Alanine

Also known as: beta alanine, CarnoSyn

Grade A — Strong Evidenceamino acidperformance

Recommended Dosage

3–6 g

Split doses throughout day (to minimize tingling). Full effects after 4-10 weeks of loading.

Increases muscle carnosine levels, buffering acid during high-intensity exercise. Well-supported for 1-4 min high-intensity efforts.

💪Muscle & Recovery⚡Energy
Last reviewed: 2026-03-09

Evidence Rating: Grade A — Strong Evidence

Multiple high-quality RCTs, systematic reviews, or meta-analyses with consistent findings.

Interaction Warnings

TaurineLow

Competes with taurine for uptake. Consider supplementing both if using long-term.

⚠️ Important Notes

  • Causes harmless paresthesia (tingling) at higher single doses
  • Split doses to reduce tingling
  • CarnoSyn sustained-release reduces paresthesia

Clinical Evidence (3 studies)

Oral beta-alanine elevated muscle carnosine in humans

Harris RC et al. (2006) — Amino Acids

Definitive paper establishing dose-response for muscle carnosine

View on PubMed

Meta-analysis: beta-alanine and exercise capacity

Hobson RM et al. (2012) — Amino Acids

Significantly improved exercise capacity (15 RCTs); effect size 0.374

View on PubMed

Beta-alanine augmented carnosine in trained sprinters

Derave W et al. (2007) — J Appl Physiol

Attenuated fatigue in trained sprinters

View on PubMed

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

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