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Beta-alanine

Also known as: β-alanine, CarnoSyn

An amino acid that raises muscle carnosine, buffering acid build-up during hard efforts.

Common forms: Powder · Capsules · Pre-workout blends

Draft summary, not yet reviewed by a qualified health professional · Last updated 2026-11-03

Talk to a healthcare professional first

This information is for education only and is not medical advice, diagnosis, or treatment. Supplements can interact with medications and health conditions. Check with your doctor or pharmacist before starting anything, especially if you take medication, are pregnant or breastfeeding, or have a health condition. These statements have not been evaluated by the FDA; supplements are not intended to diagnose, treat, cure, or prevent any disease.

What the evidence says

Endurance & performance

BModerate evidence

A meta-analysis found beta-alanine improved exercise capacity and performance, mainly in high-intensity efforts lasting about 30 seconds to 10 minutes.

Dose used in studies
3.2–6.4 g/day in split doses
Time to effect
2–4 weeks (needs daily loading)
Most relevant for
High-intensity efforts of 0.5–10 minutes
Studies (1)

Safety

Common side effects

  • Harmless tingling of the skin (paresthesia) — reduced by split doses

Pregnancy & breastfeeding

Not enough safety data — avoid unless your provider recommends it.

Medication interactions

No well-documented interactions with common medication classes. Still tell your pharmacist what you take.

This list covers common medication classes only and is not exhaustive.

Buying tips

Look for third-party testing seals (USP Verified, NSF Certified, or Informed Choice) and match the form and dose used in studies.

Where to buy (affiliate)

Further reading