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Carnosyn

Also known as: Beta-alanine, β-alanine, 3-aminopropanoic acid, Carnosyn, Beta-Alanine

Overview

Beta-alanine is a non-essential amino acid naturally found in foods like meat, fish, and poultry. It serves as a precursor to carnosine, a dipeptide known for its antioxidant properties. Primarily, beta-alanine is used as a dietary supplement to enhance exercise performance and endurance, particularly in high-intensity activities. Supplementation with beta-alanine increases muscle carnosine levels, which helps buffer against lactic acid accumulation during intense exercise, delaying fatigue. It is available in various forms, including capsules and powders, and is well-absorbed orally. Research on beta-alanine is mature, with numerous studies supporting its efficacy in improving exercise capacity and potential benefits for metabolic health.

Benefits

Beta-alanine supplementation is primarily known for improving exercise capacity, especially in activities lasting between 0.5 to 10 minutes. Research indicates a significant overall effect size of 0.18 (95% CI 0.08 to 0.28) in enhancing exercise performance. Athletes and individuals engaged in high-intensity exercise may experience improved endurance and reduced fatigue. Emerging evidence suggests potential benefits in reducing fasting glucose and improving insulin sensitivity, as well as preventing sarcopenia and improving cognitive functions, although more research is needed in these areas. Benefits in exercise performance are typically observed after several weeks of consistent supplementation.

How it works

Beta-alanine works by increasing the concentration of carnosine in muscles. Carnosine acts as a buffer against the accumulation of lactic acid, a byproduct of intense exercise that contributes to muscle fatigue. By increasing carnosine levels, beta-alanine enhances the muscle's buffering capacity, delaying the onset of fatigue and improving exercise performance. This primarily affects the muscular system, allowing individuals to sustain high-intensity activities for longer periods. Beta-alanine is well-absorbed orally and effectively increases muscle carnosine levels.

Side effects

Beta-alanine is generally considered safe for most healthy individuals. The most common side effect is paresthesia, a tingling sensation, particularly at high doses. This effect is harmless and typically subsides within a short period. Some individuals may experience gastrointestinal discomfort, although this is less common. No significant rare side effects have been reported. There are no major documented drug interactions or contraindications. However, pregnant or breastfeeding women should consult with a healthcare provider before using beta-alanine. It is important to adhere to recommended dosage guidelines to minimize the risk of side effects.

Dosage

The minimum effective dose of beta-alanine typically starts at 2-4 grams per day. For athletes seeking to enhance exercise performance, a dosage of 4-6 grams per day is commonly recommended. It is generally considered safe to consume up to 6 grams per day. Beta-alanine can be taken at any time, but some individuals prefer to take it before exercise. It is available in various forms, including capsules and powders. Absorption is not significantly affected by food intake. Benefits are typically observed after several weeks of consistent supplementation. No specific cofactors are required for its effectiveness.

FAQs

How long does it take to see benefits from beta-alanine?

Benefits are typically observed after several weeks of consistent supplementation, as it takes time to increase muscle carnosine levels.

Is beta-alanine safe for everyone?

Generally safe, but individuals with certain health conditions should consult a healthcare provider before use to ensure it is appropriate for them.

Can beta-alanine be taken with other supplements?

There are no known interactions with common supplements, but it's always best to consult with a healthcare professional.

What results can I expect from taking beta-alanine?

You can expect improved exercise endurance and potential metabolic benefits with consistent use, particularly during high-intensity activities.

Is beta-alanine a stimulant?

No, beta-alanine is not a stimulant and does not provide immediate energy boosts. It works by increasing muscle carnosine levels over time.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/27797728/ – This systematic review and meta-analysis, encompassing 1461 participants across 40 studies, found that beta-alanine supplementation significantly improves exercise capacity, particularly in exercises lasting 0.5 to 10 minutes. The study highlights the ergogenic effects of beta-alanine, although it notes variability in study protocols and populations as a limitation.
https://pubmed.ncbi.nlm.nih.gov/34333586/ – This systematic review and meta-analysis, which included both human and rodent studies, suggests that supplementation with beta-alanine or carnosine may reduce fasting glucose and improve insulin sensitivity. While the findings provide evidence for potential metabolic benefits, the certainty of the evidence was moderate in human studies and very low in rodent studies.
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2020.00913/full – This systematic review highlights potential benefits of beta-alanine supplementation beyond exercise, including applications in sarcopenia and cognitive health. The review suggests that beta-alanine may have broader applications in human medicine, but emphasizes the need for more research in these areas.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10096773/ – This study investigates the effects of beta-alanine supplementation on various aspects of physical performance. The results suggest that beta-alanine can enhance muscle endurance and reduce fatigue during high-intensity exercise, making it a valuable supplement for athletes and active individuals.
https://pubmed.ncbi.nlm.nih.gov/32922303/ – This research explores the impact of beta-alanine on muscle carnosine levels and its subsequent effects on exercise performance. The findings indicate that consistent beta-alanine supplementation leads to a significant increase in muscle carnosine, resulting in improved buffering capacity and enhanced athletic performance.