Supplement analysis backed by scientific evidence · PT · ES · DE · FR

← All supplements
Moderate evidencePhysical performance

Beta-Alanine

Raises muscle carnosine, buffering acid during intense exercise. Improves performance specifically in efforts lasting 1–4 minutes.

View on iHerb Ships to 180+ countries · welcome discount for new customers

What the science says

  • Better performance in 1–4 minute high-intensity efforts Moderate evidence

    A meta-analysis and the International Society of Sports Nutrition position stand show consistent (if modest) performance gains in exercise lasting 1 to 4 minutes — rowing, swimming, HIIT intervals. Little to no effect on short sprints or long endurance events.

  • Increased training volume Moderate evidence

    By delaying muscle acidosis, it can allow a few extra reps in high-rep sets, which may support hypertrophy indirectly over time.

Dosage & safety

Studied dose3.2–6.4 g/day, split into small doses, taken daily for at least 4 weeks (it works by accumulation, not acutely).
SafetyThe classic side effect is harmless tingling (paresthesia), avoidable by splitting doses or using sustained-release forms.

How to take it

TimingTiming does not matter — it works by slowly loading muscle carnosine, so taking it before training achieves nothing acutely.
With food?With a meal, which reduces the tingling and slows absorption.
Worth knowingThe tingling is dose-per-serving driven, not dose-per-day: split into servings of 1.6 g or less and it largely disappears.

Frequently asked questions

Does beta-alanine improve performance?

The evidence for beta-alanine is moderate: it gives consistent but modest gains in hard efforts lasting 1 to 4 minutes, like rowing, swimming or HIIT intervals. Beta-alanine does little for short sprints or long endurance events.

How much beta-alanine per day, and for how long?

Take 3.2–6.4 g/day of beta-alanine in small divided doses, every day for at least 4 weeks. Beta-alanine works by accumulating in muscle, not acutely.

Why does beta-alanine make my skin tingle?

The beta-alanine tingling (paresthesia) is harmless and depends on the size of each serving. Splitting beta-alanine into servings of 1.6 g or less, taking it with a meal or using a sustained-release form largely prevents it.

Should I take beta-alanine before my workout?

Timing does not matter. Beta-alanine works by slowly loading muscle carnosine, so a pre-workout dose achieves nothing on its own.

Scientific references

Where to buy

EVLution Nutrition, Beta-Alanine, Unflavored, 7.05 oz (200 g)

View on iHerb

Ships to 180+ countries · welcome discount for new customers

Referral link — this site may earn a commission on purchases.

Related in Physical performance