Overview

Beta-alanine is an amino acid. Your body uses beta-alanine to make carnosine, a substance that your muscles need to function well during intense workouts. People take beta-alanine supplements to help increase physical performance during exercise and reduce the time taken to recover from exercise. The most common side effect is a tingling, prickling, or burning sensation in different parts of your body. Before taking beta-alanine, make sure to tell your health care provider about any health conditions you have or medicines you are taking.

Uses

What is beta-alanine used for?

Beta-alanine is used to increase physical performance during exercise and reduce the time to recovery after exercise. Although beta-alanine has also been used to build muscle, it does not seem to increase muscle mass.

Beta-alanine is available as a dietary supplement in various strengths and dosage forms. It is also added to many multi-ingredient products, including pre-workout supplements.

Note: The FDA has not reviewed beta-alanine for safety and effectiveness. Learn more about dietary supplements here.

How does beta-alanine work (mechanism of action)?

Beta-alanine is an amino acid. Unlike other amino acids, your body does not use beta-alanine to make protein. Instead, your body uses beta-alanine to make another chemical called carnosine. Your muscles use carnosine as a buffer during heavy workouts, which may allow them to function well for longer.

Your body makes small amounts of beta-alanine on its own. Beta-alanine is also naturally found in fish and animal proteins, such as chicken, beef, and pork. It is not found in plants, so people who follow a vegan diet may have very low beta-alanine levels. Eating foods that contain beta-alanine or taking beta-alanine supplements can increase the levels of both beta-alanine and carnosine in your body.

To increase the levels of carnosine in your muscles by a meaningful amount, beta-alanine supplements must be taken every day for at least four weeks. Once your carnosine levels are high enough, you may perform better on very high-intensity exercises that last for less than four minutes. Your muscles may also be able to recover a little bit faster from an intense workout. Although the changes are likely to be small, these differences may be meaningful for elite athletes. In older adults, higher muscle carnosine levels can increase the amount of time it takes for the muscles to become tired during a workout. This may help you work out for longer.

However, higher carnosine levels do not seem to help with muscle building. Additionally, taking beta-alanine supplements does not seem to reduce body weight or change the amount of muscle or fat in your body.

How should I store beta-alanine?

You should store beta-alanine according to the product label. Most dietary supplements should be kept in a cool, dry location that is out of the reach of children and pets and not in direct sunlight.

Side Effects

What are the most common side effects of beta-alanine?

The most common side effect of beta-alanine is a prickling, stinging, or burning feeling on your face, neck, hands, or chest (paresthesia). This side effect may be more likely with higher doses, and it may vary depending on the specific product you are using. Tell your health care provider if you have any side effects that bother you.

There may be other side effects of beta-alanine that are not listed here. Contact your health care provider if you think you are having a side effect of a supplement. In the U.S., you can report side effects to the FDA at www.safetyreporting.hhs.gov or by calling 888-SAFEFOOD (888-723-3366). In Canada, you can report side effects to Health Canada at www.health.gc.ca/medeffect or by calling 866-234-2345.

What are the serious side effects of beta-alanine?

While less common, the most serious side effects of beta-alanine are described below, along with what to do if they happen.

Severe Allergic Reactions. Beta-alanine may cause allergic reactions, which can be serious. Stop taking beta-alanine and get help right away if you have any of the following symptoms of a serious allergic reaction.

• Breathing problems or wheezing
• Racing heart
• Fever or general ill feeling
• Swollen lymph nodes
• Swelling of the face, lips, mouth, tongue, or throat
• Trouble swallowing or throat tightness
• Itching or skin rash
• Bumps on the skin called hives that can be red, pink, white, or brown depending on your skin tone
• Nausea or vomiting
• Dizziness, feeling lightheaded, or fainting
• Stomach cramps
• Joint pain

Precautions

Who should not use beta-alanine?

Allergies to Ingredients. People who are allergic to any of the following should not take beta-alanine.

• Beta-alanine
• Any of the ingredients in the specific product

Your pharmacist can tell you all of the ingredients in the specific beta-alanine products they stock.

What should I know about beta-alanine before using it?

Beta-alanine is a dietary supplement. It cannot be marketed to treat or cure a disease.

Read and follow the directions on the specific product you are taking, or take it as recommended by your health care provider.

Keep beta-alanine out of the reach of children.

Taking very high doses of beta-alanine may increase your risk of having a tingling, prickling, or burning sensation in different parts of your body. Although this feeling may be uncomfortable, it is not harmful and will go away on its own. Splitting beta-alanine into two to three separate doses taken at different times of the day can help reduce the risk of this happening.

Many dietary supplements that are marketed for physical performance have been found to contain prescription medicines or other substances that are prohibited for use by athletes. Use caution when buying a performance enhancing product because it may contain ingredients that are not listed on the label. Find a list of potentially harmful products from the FDA here.

The FDA has not tested beta-alanine products to confirm that they contain the ingredients stated on their labels. Some dietary supplements have been tested by third-party organizations to confirm that they contain the ingredients listed on their labels and do not contain any harmful chemicals. Learn more about how to choose a safe dietary supplement product here.

What should I tell my health care provider before using beta-alanine?

Tell your health care provider about all of your health conditions and any prescription or over-the-counter (OTC) medicines, vitamins/minerals, herbal products, and other supplements you are using. This will help them know if beta-alanine is right for you.

In particular, make sure that you discuss any of the following.

Pregnancy. It is not known if or how beta-alanine could affect pregnancy or harm a fetus. Tell your health care provider if you are pregnant or plan to become pregnant.

Breastfeeding. It is not known if beta-alanine passes into breast milk. Tell your health care provider if you are breastfeeding or plan to breastfeed.

Interactions

Does beta-alanine interact with foods or drinks?

There are no known interactions between beta-alanine and foods or drinks.

It is unknown if drinking alcohol will affect beta-alanine.

Does beta-alanine interact with medicines (drug interactions)?

Always tell your health care provider about any prescription or over-the-counter (OTC) medicines, vitamins/minerals, herbal products, and other supplements you are using.

The interactions between beta-alanine and medicines are not fully understood. As with most dietary supplements, the research on drug interactions with beta-alanine is incomplete. Always check with your health care provider before taking beta-alanine with any medicines.

Dosing

What should I do if I accidentally use too much beta-alanine?

If you or someone else has used too much beta-alanine, get medical help right away, call 911, or contact a Poison Control center at 800-222-1222.

Beta-alanine comes in a wide range of doses and formulations. Read the product label closely, and speak with a health care provider about how to take beta-alanine safely. Do not take double or extra doses, even if you miss a dose.