Ingredient Repository · Ingredient

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Ingredient

Beta-Alanine

A non-proteinogenic amino acid that elevates intramuscular carnosine to buffer lactic acid and delay muscle fatigue.

What it is

Beta-Alanine is a naturally occurring non-proteinogenic amino acid in which the amino group is at the beta-position from the carboxylate group. In muscle tissue, beta-alanine combines with L-histidine via the enzyme carnosine synthase to form carnosine, a major intracellular H+ ion buffer. Beta-alanine represents the rate-limiting substrate in carnosine synthesis. Supplementation significantly boosts skeletal muscle carnosine concentrations, buffering exercise-induced intramuscular acidosis, extending time-to-exhaustion, and enhancing high-intensity athletic performance.

Also known as: 3-aminopropanoic acid, Beta Alanine

What it does

  • Elevates intramuscular carnosine stores to buffer exercise-induced H+ acidosis.
  • Delays neuromuscular fatigue during high-intensity exercise lasting 1–4 minutes.
  • Improves training volume, peak power output, and athletic endurance.

Amplified by probiotics

Beta-alanine is transported across the intestinal brush border via the sodium- and chloride-dependent amino acid transporter PAT1 (SLC36A1) and TauT (SLC6A6). Probiotic colonization with Lactobacillus and Bifidobacterium species optimizes mucosal villi integrity and upregulates PAT1 transporter expression through SCFA-mediated epithelial signaling and reduced local inflammation. Probiotics also maintain a favorable intestinal luminal pH, ensuring efficient absorption of free beta-alanine into the bloodstream while blunting gut-derived oxidative stress during strenuous high-intensity exercise. This microencapsulated probiotic support maximizes systemic beta-alanine uptake into skeletal muscle for carnosine synthesis.

Typical dose

3.2–6.4 g/day (divided doses to avoid paresthesia)

The evidence

Evidence: strong

The ISSN position stand establishes that beta-alanine supplementation (3.2–6.4 g/day for 4–8 weeks) significantly increases muscle carnosine stores and improves high-intensity exercise performance (Trexler et al. 2015, J Int Soc Sports Nutr). Meta-analyses demonstrate pronounced benefits for athletic efforts lasting 30 seconds to 10 minutes (Saunders et al. 2017, Br J Sports Med).

  1. Trexler ET, et al. International Society of Sports Nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015;12:30. PubMed ↗
  2. Saunders B, et al. Beta-alanine supplementation to improve exercise performance: a systematic review and meta-analysis. Br J Sports Med. 2017;51(8):658-669. PubMed ↗

Safety & who should check first

Extremely safe. May cause transient, harmless tingling paresthesia at single doses above 800 mg; taking divided or sustained-release doses eliminates this effect.