Beta-alanine is a non-essential amino acid. Most amino acids are building blocks of proteins, but beta-alanine is used to make other chemicals in the body.

Because beta-alanine can be made by the body, it doesn't need to be consumed in food. It is a part of carnosine and other chemicals that can affect muscle size and performance.

People use beta-alanine for athletic performance and improving physical performance in elderly adults. It is also used for symptoms of menopause, age-related muscle loss (sarcopenia), and many other conditions, but there is no good scientific evidence to support most of these uses.

Don't confuse beta-alanine with the similarly named alpha-alanine. These are not the same.
When taken by mouth: Beta-alanine is possibly safe when used short-term. A specific commercial product (CarnoSyn, Natural Alternatives International) has been used safely for up to 12 weeks. High doses can cause flushing and tingling. Taking a tablet instead of drinking a solution made from beta-alanine powder might reduce these side effects.

Special Precautions & Warnings:

Pregnancy and breast-feeding: There isn't enough reliable information to know if beta-alanine is safe to use when pregnant or breast-feeding. Stay on the safe side and avoid use.


NatMed Pro rates effectiveness based on scientific evidence according to the following scale: Effective, Likely Effective, Possibly Effective, Possibly Ineffective, Likely Ineffective, Ineffective, and Insufficient Evidence to Rate.
Likely effective Effectiveness definitions
Possibly effective Effectiveness definitions
  • Athletic performance. Taking beta-alanine by mouth can somewhat improve some measures of athletic performance. But not all research agrees. It might increase the amount of exercise done but not how well it is done.
  • Physical performance in elderly adults. Taking beta-alanine by mouth improves the ability to exercise and delays muscle tiredness in older adults. But it doesn't seem to help with strength training.
There is interest in using beta-alanine for a number of other purposes, but there isn't enough reliable information to say whether it might be helpful.
Likely ineffective Effectiveness definitions
Possibly ineffective Effectiveness definitions
Insufficient evidence Effectiveness definitions

Dosing & administration

Beta-alanine has most often been used by adults in doses of 1.6-6.4 grams by mouth daily for up to 12 weeks. Speak with a healthcare provider to find out what dose might be best for a specific condition.

Interactions with pharmaceuticals

It is not known if Beta-Alanine interacts with any medicines. Before taking Beta-Alanine, talk with your healthcare professional if you take any medications.

Interactions with herbs & supplements

There are no known interactions with herbs and supplements.

Interactions with foods

There are no known interactions with foods.
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