Beta-alanine

Beta-alanine is an amino acid that raises muscle carnosine over time. It is commonly promoted for delaying fatigue during hard sets, intervals, and repeated high-intensity efforts.

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Best supported for high-intensity exercise lasting roughly 1-4 minutes and repeated hard sets.

Good evidence endurance / strength 7 linked sources Content audit 2026-05-16

Headline Finding

2017 meta-analysis: ES 0.18; strongest for 0.5-10 min capacity tests.

Dose Context

Often 3.2-6.4 g/day for several weeks; split doses reduce tingling.

Important Caveat

Less compelling for pure one-rep max strength or very short explosive efforts.

Source Drawer

Linked Research

7 papers and evidence links - audit 2026-05-16

Review ISSN beta-alanine stand
Meta-analysis BJSM systematic review/meta-analysis
Meta-analysis 2012 meta-analysis
Full text ISSN full text
Meta-analysis Repeated-sprint meta-analysis
Systematic review Older adults systematic review
Systematic review Combat sports systematic review

Product recommendation

Evidence-Matched Product Links

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Beta-alanine option on Amazon
Best fit for repeated high-intensity work; check the label dose and whether split dosing is practical for reaching 3.2-6.4 g/day.
Checked 2026-05-04 - Amazon
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How To Read This Rating

The score reflects evidence that the supplement does its stated job. Some jobs are direct, such as strength, endurance, or recovery; others are indirect, such as sleep, mood, appetite, or health support. A real effect can still receive a cautious practical rating when dose, safety, product quality, or audience fit remain uncertain.

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