Beta-Alanine
6 benefits mapped to clinical evidence across supplements.
Dose per serving from products
2,005 products in our catalogue print how much Beta-Alanine a serving holds.
Most common: 1 g to 2.5 g, 43% of 2,005 products.
| Dose per serving | Products |
|---|---|
| 100 mg or less | 86 |
| 100 mg to 250 mg | 33 |
| 250 mg to 500 mg | 107 |
| 500 mg to 1 g | 144 |
| 1 g to 2.5 g | 871 |
| 2.5 g to 5 g | 734 |
| over 5 g | 30 |
Dose per serving from research
70 study groups in 56 studies say how much Beta-Alanine participants took a day.
These are the doses the studies gave. They are not a recommendation.
Most common: 5 g to 10 g, 39% of 70 study groups.
| Daily dose | Study groups |
|---|---|
| 1 g to 2.5 g | 13 |
| 2.5 g to 5 g | 24 |
| 5 g to 10 g | 27 |
| 10 g to 25 g | 6 |
Commonly used together
19 of 72 study groups took Beta-Alanine with something else. Shown: what 3 or more different studies gave.
What was given together, not what works together.
| Taken with | Study groups |
|---|---|
| Creatine | 8 |
| Caffeine | 6 |
| Folic Acid | 5 |
| Niacin | 5 |
| Vitamin B12 | 5 |
| Carnosine | 3 |
| Sodium Bicarbonate | 3 |
Benefit Evidence
Research sources
Endurance (7)
- The effects of beta-alanine supplementation on physical working capacity at heart rate threshold
PubMed ID: 24308676
PWC(HRT) increased +24 W after 28 d BA, indicating greater submaximal work capacity (direct stamina measure).
- Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold
PubMed ID: 17194255
28-day BA increased PWC(FT) (delayed neuromuscular fatigue), indicating improved overall stamina.
- Additive effects of beta-alanine and sodium bicarbonate on upper-body intermittent performance
PubMed ID: 23595205
Total work increased (~7% BA; ~14% when combined with bicarbonate), directly indicating greater exercise volume.
- The effects of beta alanine plus creatine administration on performance during repeated bouts of supramaximal exercise in sedentary men
PubMed ID: 25289715
Mean power rose across repeated Wingates when BA was combined with creatine — suggests improved endurance in repeated sprint context (attribution mixed).
- Influence of training status on high-intensity intermittent performance in response to β-alanine supplementation
PubMed ID: 24500111
Clear increases in total work and maintained mean power across repeated Wingates — direct evidence for improved muscular endurance in high-intensity tasks.
- Distinct Effects of Repeated-Sprint Training in Normobaric Hypoxia and β-Alanine Supplementation
PubMed ID: 30277420
BA preserved anaerobic working capacity during repeated-sprint training, supporting improved tolerance for intense interval work.
- Effects of Combined Versus Single Supplementation of Creatine, Beta-Alanine, and L-Citrulline During Short Sprint Interval Training on Basketball Players' Performance: A Double-Blind Randomized Placebo-Controlled Trial
PubMed ID: 40010353
Short sprint interval training study reported greater improvements (vertical jump, 20‑m sprint, Wingate) with β‑alanine-containing arms versus placebo.
Workout performance (6)
- Additive effects of beta-alanine and sodium bicarbonate on upper-body intermittent performance
PubMed ID: 23595205
Clear improvements in intermittent high-intensity (anaerobic) total work and peak/mean power after BA supplementation.
- Distinct Effects of Repeated-Sprint Training in Normobaric Hypoxia and β-Alanine Supplementation
PubMed ID: 30277420
Maintained anaerobic work capacity through repeated-sprint training demonstrates benefit for anaerobic energy output preservation.
- Influence of training status on high-intensity intermittent performance in response to β-alanine supplementation
PubMed ID: 24500111
Repeated Wingate (classic anaerobic test) showed clear increases in work and mean power with BA.
- The effects of beta alanine plus creatine administration on performance during repeated bouts of supramaximal exercise in sedentary men
PubMed ID: 25289715
β-alanine combined with creatine increased mean power across repeated Wingates — supports anaerobic performance improvements (combined product caveat).
- Effects of Combined Versus Single Supplementation of Creatine, Beta-Alanine, and L-Citrulline During Short Sprint Interval Training on Basketball Players' Performance: A Double-Blind Randomized Placebo-Controlled Trial
PubMed ID: 40010353
Wingate and other anaerobic power indices improved more in supplement groups (supports anaerobic performance improvements with β‑alanine involvement).
- The effects of beta-alanine supplementation on physical working capacity at heart rate threshold
PubMed ID: 24308676
Increased PWC(HRT) allows higher-quality submaximal training sessions at the same perceived strain.
Energy & Fatigue (5)
- Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold
PubMed ID: 17194255
Direct RCT finding: BA delayed onset of neuromuscular fatigue (PWC(FT) increase).
- Effects of Combined Versus Single Supplementation of Creatine, Beta-Alanine, and L-Citrulline During Short Sprint Interval Training on Basketball Players' Performance: A Double-Blind Randomized Placebo-Controlled Trial
PubMed ID: 40010353
Training + β‑alanine arms improved repeated high‑intensity outputs vs placebo, compatible with reduced peripheral fatigue.
- Influence of training status on high-intensity intermittent performance in response to β-alanine supplementation
PubMed ID: 24500111
Maintained power and increased total work across repeated sprints — indicates reduced fatigue accumulation.
- The effects of beta-alanine supplementation on physical working capacity at heart rate threshold
PubMed ID: 24308676
Higher PWC(HRT) implies delayed onset of heart-rate–related fatigue at a given workload.
- Additive effects of beta-alanine and sodium bicarbonate on upper-body intermittent performance
PubMed ID: 23595205
Total-work improvements in intermittent upper-body test imply less performance drop/fatigue across bouts.
Exercise recovery (4)
- Additive effects of beta-alanine and sodium bicarbonate on upper-body intermittent performance
PubMed ID: 23595205
Additive improvements across multiple bouts (bouts 1–4) with BA suggest improved recovery/maintenance of power between efforts.
- Influence of training status on high-intensity intermittent performance in response to β-alanine supplementation
PubMed ID: 24500111
Maintained/increased power across repeated Wingates implies improved recovery between high-intensity bouts.
- Distinct Effects of Repeated-Sprint Training in Normobaric Hypoxia and β-Alanine Supplementation
PubMed ID: 30277420
BA maintained anaerobic working capacity across repeated-sprint training sessions, suggesting better recovery across repeats.
- Effect of 10 week beta-alanine supplementation on competition and training performance in elite swimmers
PubMed ID: 23201763
Swimmers had lower post-training lactate (~10–12% decrease), implying improved metabolic recovery between high-intensity efforts.
Strength (3)
- Additive effects of beta-alanine and sodium bicarbonate on upper-body intermittent performance
PubMed ID: 23595205
Mean/peak power and total work increased (bouts showed clear power gains) in combat-athlete study.
- Effects of Combined Versus Single Supplementation of Creatine, Beta-Alanine, and L-Citrulline During Short Sprint Interval Training on Basketball Players' Performance: A Double-Blind Randomized Placebo-Controlled Trial
PubMed ID: 40010353
Wingate and vertical jump outcomes improved more in supplement groups that included a β‑alanine arm (supports power improvements).
- Influence of training status on high-intensity intermittent performance in response to β-alanine supplementation
PubMed ID: 24500111
Mean power was maintained/increased in later Wingate bouts and PPO increased in some bouts — evidence BA helps preserve power output in repeated sprints.
Body composition (1)
- The Effect of Beta-Alanine versus Alkaline Agent Supplementation Combined with Branched-Chain Amino Acids and Creatine Malate in Highly-Trained Sprinters and Endurance Athletes: A Randomized Double-Blind Crossover Study
PubMed ID: 31438535
Sprinter subgroup gained ~2.4% FFM during BA+BCAA+creatine period; effect confounded by other supplements.
Similar by evidence
Supplements the same benefits carry qualifying findings for — a fact about the evidence graph, not a recommendation to swap.
Products with Beta-Alanine
Search all2688 products whose verified label declares Beta-Alanine — not every bottle that mentions it in a title.
Being studied right now
Recruiting clinical trials registered on ClinicalTrials.gov. A trial in progress has no result yet — this is what the field is asking, not what it found.