Beta-Alanine
Also known as: b-alanine, β-alanine, carnosine precursor, L-alanine, L-carnitine
Overview
Beta-alanine is a nonproteinogenic amino acid (it is not incorporated into proteins during translation). It is synthesized in the liver and can be ingested in the diet through animal-based foods like beef and chicken. Once ingested, beta-alanine combines with histidine within skeletal muscle and other organs to form carnosine — the role of which is to maintain the acid-base balance in skeletal muscles, the brain, and the heart. Beta-alanine is the limiting factor in muscle carnosine synthesis.
Benefits
Beta-alanine works by elevating levels of carnosine in the body. When beta-alanine is ingested, it combines with another amino acid called L-histidine, forming carnosine. Carnosine acts as an intracellular proton buffer — it protects against drops in pH (increases in acidity). Carnosine is stored in cells (i.e., brain and skeletal muscle tissue), and in response to increasing levels of acidosis, such as during intense exercise, carnosine buffers intracellular acidity by binding to hydrogen ions (H+), allowing for a longer duration of exercise at a higher intensity.
How it works
Beta-alanine improves high-intensity exercise performance in events lasting 1–10 minutes. Examples of exercise that may be enhanced by beta-alanine supplementation include 400–1500 meter running and 100–400 meter swimming. Since beta-alanine is the limiting factor for carnosine synthesis, supplementing with beta-alanine is effective at increasing levels of carnosine in the body. Because of its role as an antioxidant, a chelator of toxic metals, and an antiglycation agent, carnosine may benefit conditions such as Parkinson’s disease and Alzheimer’s disease. Beta-alanine and carnosine also reduce blood glucose, HbA1c, and markers of insulin resistance in individuals with diabetes or overweight/obesity. While speculative, beta-alanine/carnosine may also have anti-aging effects, as carnosine depletion appears to be associated with aging.
Side effects
Studies have found a range of 3.2–6.4 grams per day of beta-alanine to be effective for enhancing exercise performance. To optimize carnosine stores, a chronic loading dose of 4–6 grams per day of beta-alanine divided into doses of 2 grams or less for a minimum of 2 weeks is suggested — this results in a 20%–30% increase in muscle carnosine stores, while a 40%–60% increase is observed after 4 weeks. A larger dose of 6 grams per day divided into 4 equal doses (1.5 grams each) is more advantageous. To avoid paresthesia, a dose of 0.8–1.6 grams of beta-alanine every 3–4 hours is recommended. There are also sustained-release formulations available that permit the use of greater doses without the risk of paresthesia. Although beta-alanine is commonly included in preworkout supplements, the timing of ingestion does not influence its effectiveness.
Dosage
Large doses of beta-alanine may cause a tingling feeling called paresthesia. This most often occurs on the face, abdomen, chest, and extremities. It is a harmless side effect, but some people find the sensation uncomfortable. Paresthesia can be avoided by taking a smaller dose of beta-alanine (0.8–1.6 grams), using an extended-release formulation, or taking doses at least 3 hours apart.
FAQs
What is beta-alanine?
Beta-alanine is a nonproteinogenic amino acid (it is not incorporated into proteins during translation). It is synthesized in the liver and can be ingested in the diet through animal-based foods like beef and chicken. Once ingested, beta-alanine combines with histidine within skeletal muscle and other organs to form carnosine — the role of which is to maintain the acid-base balance in skeletal muscles, the brain, and the heart. Beta-alanine is the limiting factor in muscle carnosine synthesis.
Why do we supplement with beta-alanine instead of carnosine?
Beta-alanine has a higher bioavailability (better absorption) than carnosine. When we ingest carnosine directly, it’s broken down by digestive enzymes into its constituent amino acids — beta-alanine and L-histidine — before it reaches skeletal muscles, making oral carnosine supplementation an ineffective method for elevating muscle carnosine levels in humans. Supplementing with beta-alanine bypasses this degradation process and may ensure that a greater amount of the amino acid is transported from the bloodstream to the skeletal muscle, where it can combine with L-histidine to produce carnosine.
What are the main food sources of beta-alanine/carnosine?
Beta-alanine (as part of carnosine) can only be obtained by consuming animal products. The primary sources of dietary carnosine include beef, pork, poultry, chicken broth, and fish. Though food can be a good source of beta-alanine, obtaining the recommended dosage of 3.2–6.4 grams/day through diet alone could be difficult.
What are beta-alanine’s main drawbacks?
Large doses of beta-alanine may cause a tingling feeling called paresthesia. This most often occurs on the face, abdomen, chest, and extremities. It is a harmless side effect, but some people find the sensation uncomfortable. Paresthesia can be avoided by taking a smaller dose of beta-alanine (0.8–1.6 grams), using an extended-release formulation, or taking doses at least 3 hours apart.
How does beta-alanine work?
Beta-alanine works by elevating levels of carnosine in the body. When beta-alanine is ingested, it combines with another amino acid called L-histidine, forming carnosine. Carnosine acts as an intracellular proton buffer — it protects against drops in pH (increases in acidity). Carnosine is stored in cells (i.e., brain and skeletal muscle tissue), and in response to increasing levels of acidosis, such as during intense exercise, carnosine buffers intracellular acidity by binding to hydrogen ions (H+), allowing for a longer duration of exercise at a higher intensity.