Beta-alanine is a non-essential amino acid that the body produces in small amounts. It differs from the classic amino acid L-alanine in the position of its amino group – a small structural change that nevertheless has a significant impact on its function.
Beta-alanine is known as a key building block of the dipeptide carnosine , which is found in muscle cells and acts as a buffer against lactic acid (lactate) . As a result, beta-alanine helps to maintain a stable muscle pH level during intense exercise, delay fatigue, and increase performance.
Since beta-alanine directly influences the formation of carnosine, it is frequently used in sports nutrition and pre-workout products – especially for high-intensity or strength-based activities.
Natural sources of beta-alanine include meat, poultry, and fish , as carnosine is only found in animal tissue. Vegetarians and vegans therefore usually have lower carnosine levels in their muscles.
1. Increase in carnosine levels in the muscles:
After ingestion, beta-alanine is combined with the amino acid L-histidine in the muscles to form carnosine . Higher carnosine levels improve the buffering capacity of the muscles by neutralizing the increase in hydrogen ions (H⁺) that occurs during intense muscle activity. This prevents excessive acidification and helps maintain performance, strength, and endurance .
2. Delay of muscle fatigue:
By stabilizing muscle pH, beta-alanine can delay fatigue , especially during short bursts of intense exercise (e.g., sprinting, weightlifting, CrossFit, HIIT). Studies show that athletes with high carnosine levels can maintain high performance for longer.
3. Increase in training performance and muscle strength:
Regular intake of beta-alanine (over 4–6 weeks) leads to a measurable increase in carnosine concentration in the muscles of up to 60–80% . This results in improved training performance , higher volume, and faster progress – especially in the anaerobic zone.
4. Supporting regeneration:
By reducing acidification, beta-alanine shortens the recovery time between intense training sets and can improve muscle regeneration .
5. Synergies with creatine:
Beta-alanine and creatine complement each other perfectly. While creatine improves short-term energy production (ATP), beta-alanine increases the buffering capacity and endurance of muscles. This combination is particularly effective in strength and endurance sports.
Increases carnosine levels in the muscles.
Improves buffering capacity and reduces acidosis
Delays muscle fatigue during intense exertion
Increases strength, performance, and training volume
Supports regeneration after training
Promotes explosiveness and anaerobic performance
Ideal in combination with creatine for maximum training effects
Beta-alanine is very well researched and is considered safe and well tolerated .
A typical dosage is 3.2–6.4 g per day , divided into several portions to optimize absorption.
Paresthesia (tingling):
A known but harmless side effect is tingling on the skin (usually in the face, neck, or arms), which can occur about 15–30 minutes after ingestion. This reaction is harmless and results from a temporary activation of nerve endings. Taking smaller doses or time-release forms of beta-alanine can minimize this sensation.
Long-term tolerability:
Long-term studies show no negative effects on blood values, organs or the nervous system.
Beta-alanine is one of the most effective and scientifically proven ingredients in sports nutrition. It increases muscle buffering capacity, delays fatigue, enhances strength and endurance, and supports recovery. Especially for high-intensity sports—from sprinting and CrossFit to bodybuilding—beta-alanine is an essential component of performance-oriented supplementation. In combination with creatine and BCAAs, it can take training results to the next level.
Hobson RM, Saunders B, Ball G, Harris RC, Sale C (2012): Effects of beta-alanine supplementation on exercise performance: a meta-analysis. Amino Acids , 43(1), 25–37.
Derave W, Ozdemir MS, Harris RC, et al. (2007): Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts. J Appl Physiol , 103(5), 1736–1743.
Sale C, Saunders B, Harris RC. (2010): Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance. Amino Acids , 39(2), 321–333.
Trexler ET, Smith-Ryan AE, Stout JR, et al. (2015): International Society of Sports Nutrition position status: Beta-Alanine. J Int Soc Sports Nutr , 12, 30.
