Beta-alanine: potential benefits, dosage and side effects

This powerhouse supplement can help buffer acid build-up in your muscles, potentially staving off fatigue, so you could maintain your best performance for longer. Based on the current literature, its benefits are particularly noticeable in short-duration, high-intensity anaerobic exercises – lasting anywhere from 60–240 seconds – where it can significantly prolong your ability to maintain intensity before that familiar burn kicks in.⁹ 

For instance, beta-alanine supplements may give track athletes an extra boost, especially in fast-paced races like the 400m sprint, enabling them to sprint harder and longer.¹⁰

For activities stretching beyond four minutes, beta-alanine may provide a modest uptick in performance, helping you push a bit further before fatigue sets in. This could be particularly beneficial in endurance sports, such as long-distance running or cycling, where every second can edge you closer to a personal best.⁹ 

For example, long-distance runners may keep up their speed for longer stretches.¹¹ Cyclists could see advantages in prolonged races where sustaining a high-power output is crucial.¹² Even rowers, especially those competing in middle-distance races like the 2,000m, could experience improvements in their endurance and times.¹³

It’s worth noting, however, that limited research is available for exercise over 25 minutes in duration. More research is needed to determine the effects of beta-alanine on endurance performance beyond this time frame.⁹

For instance, you could knock out more reps at higher intensities at the gym before feeling the burn, pushing your limits further than you thought possible.⁸ Climbers could also enjoy longer ascents, as beta-alanine may help stave off muscle fatigue, which is critical for maintaining strong grip and pull strength. But the authors of this study highlight that shorter duration studies need to be investigated more in-depth.¹⁵

And it’s not just for solo workouts – team sport athletes, such as basketball players, could also see reduced muscle fatigue from beta-alanine supplementation, primarily through its role in reducing exercise-induced inflammation.¹⁶

Such improvements in muscle function aren’t just about staying active – they’re reportedly crucial for safety too. By helping to preserve muscle strength and endurance, beta-alanine may play a role in preventing falls and injuries as one very small double-blind, placebo-controlled study has found. This key finding could help support older adults in maintaining their independence and living life to the fullest.

Beta-alanine might enhance your strength training by increasing training volume and reducing feelings of fatigue, suggests one or two research studies carried out after 5-8 weeks of resistance or circuit-based training. This means you could perform more reps or sustain higher intensities during your training sessions. These extended efforts could indirectly lead to greater muscle adaptation and strength improvements as your body responds to the increased workload. 

However, the direct impact of beta-alanine on maximal strength, such as the heaviest weight you can lift in a single repetition, is still undetermined.^20,21

Carnosine is important for your body’s defence system.²² It can help keep harmful molecules, called ‘reactive oxygen species’, in check. These harmful molecules are known to damage cells but it’s thought that carnosine can protect your cells from this oxidative harm and help them to work better as well as potentially promote overall health.^23,24