Beta
Beta-Alanine
supplementBeta-alanine increases muscular endurance.
Reported Benefits
Oral nutritional supplement fortified with beta-alanine improves physical working capacity in older adults: a randomized, placebo-controlled study.
Stout et al.
28-day supplementation study showing 16.9% improvement in physical working capacity at fatigue threshold in men, with similar 14.4% improvements demonstrated in female participants.
Rower Performance Study
Multiple authors
Seven-week supplementation study in 18 rowers showed 4.3-second improvement in 2,000-meter race performance compared to placebo group.
Effect of high-dose β-Alanine supplementation on uphill cycling performance in World Tour cyclists: A randomised controlled trial.
Multiple authors
Studies in cyclists demonstrated 13% increase in total work completed after four weeks of supplementation, with additional 3.2% improvement after 10 weeks. High-intensity interval training showed 19% improvement in time to exhaustion after six weeks.
The Effect of β-Alanine Supplementation on Performance, Cognitive Function, and Resilience to Stress
Multiple authors
Comprehensive review showing beta-alanine supplementation improved lower body power, psychomotor performance, shooting accuracy, and cognitive function in soldiers during intense training. No adverse effects were observed at doses up to 6.4 g daily over 24 weeks.
International Society of Sports Nutrition Position Stand: Beta-Alanine
Hobson et al.
Meta-analysis concluding that beta-alanine provides modest benefits for exercise lasting up to 25 minutes, with improvements in time to exhaustion ranging from 12-19% and neuromuscular fatigue reductions of 5.6-16.9% depending on study duration and population.
An Update on Beta-Alanine Supplementation for Athletes
Gatorade Sports Science Institute
Updated analysis showing moderate effect sizes for exercise capacity with 2-3% performance benefits in non-elite subjects and 0.5-1% in elite athletes. High-intensity sports lasting 1-10 minutes with elevated blood lactate show the most ergogenic potential.
Rower Performance Study
Multiple authors
Seven-week supplementation study in 18 rowers showed 4.3-second improvement in 2,000-meter race performance compared to placebo group.
Effect of high-dose β-Alanine supplementation on uphill cycling performance in World Tour cyclists: A randomised controlled trial.
Multiple authors
Studies in cyclists demonstrated 13% increase in total work completed after four weeks of supplementation, with additional 3.2% improvement after 10 weeks. High-intensity interval training showed 19% improvement in time to exhaustion after six weeks.
Oral nutritional supplement fortified with beta-alanine improves physical working capacity in older adults: a randomized, placebo-controlled study.
Stout et al.
28-day supplementation study showing 16.9% improvement in physical working capacity at fatigue threshold in men, with similar 14.4% improvements demonstrated in female participants.
International Society of Sports Nutrition Position Stand: Beta-Alanine
Hobson et al.
Meta-analysis concluding that beta-alanine provides modest benefits for exercise lasting up to 25 minutes, with improvements in time to exhaustion ranging from 12-19% and neuromuscular fatigue reductions of 5.6-16.9% depending on study duration and population.
An Update on Beta-Alanine Supplementation for Athletes
Gatorade Sports Science Institute
Updated analysis showing moderate effect sizes for exercise capacity with 2-3% performance benefits in non-elite subjects and 0.5-1% in elite athletes. High-intensity sports lasting 1-10 minutes with elevated blood lactate show the most ergogenic potential.
Oral nutritional supplement fortified with beta-alanine improves physical working capacity in older adults: a randomized, placebo-controlled study.
Stout et al.
28-day supplementation study showing 16.9% improvement in physical working capacity at fatigue threshold in men, with similar 14.4% improvements demonstrated in female participants.
International Society of Sports Nutrition Position Stand: Beta-Alanine
Hobson et al.
Meta-analysis concluding that beta-alanine provides modest benefits for exercise lasting up to 25 minutes, with improvements in time to exhaustion ranging from 12-19% and neuromuscular fatigue reductions of 5.6-16.9% depending on study duration and population.
The Effect of β-Alanine Supplementation on Performance, Cognitive Function, and Resilience to Stress
Multiple authors
Comprehensive review showing beta-alanine supplementation improved lower body power, psychomotor performance, shooting accuracy, and cognitive function in soldiers during intense training. No adverse effects were observed at doses up to 6.4 g daily over 24 weeks.
The Effect of β-Alanine Supplementation on Performance, Cognitive Function, and Resilience to Stress
Multiple authors
Comprehensive review showing beta-alanine supplementation improved lower body power, psychomotor performance, shooting accuracy, and cognitive function in soldiers during intense training. No adverse effects were observed at doses up to 6.4 g daily over 24 weeks.
No side effects tracked yet
No side effects have been reported by studies or users for this habit yet.
Research (6 studies)
Community updates
No updates yet for this supplement.
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