Beta-Alanine

Also known as: β-alanine, beta alanine, carnosine precursor

BBuilding Evidence66295 studies referenced

Latest evidence update: 2026-05-14

Common dosage

3.2-6.4g/day split across 2-4 doses, daily for 4+ weeks

Description

Carnosine precursor used to buffer muscle pH during high-intensity exercise lasting 1-4 minutes. ISSN position stand confirms benefit for HIIT, CrossFit, combat sports, and middle-distance running. Mechanism is chronic loading — takes 4+ weeks of daily dosing to saturate muscle carnosine; timing relative to workout is irrelevant.

Safety & interactions

Paresthesia (skin tingling) is common and harmless; splitting doses or using sustained-release reduces it. No reported long-term safety concerns at standard doses.

Check interactions with other supplements→

Expected outcomes

Outcome estimates are derived from published research and represent population-level associations, not guaranteed individual results. Consult a healthcare professional before making decisions based on these estimates.

Supports these goalsvia evidence graph

Metabolic HealthC1 study row
metabolic flexibility

Goals matched from this supplement's aggregated claim evidence using the same logic that drives the quiz picker.

Some links on this page may earn us a commission at no extra cost to you. This never influences our evidence grades or recommendations. Full disclosure

Order Beta-Alanine

Recommended: 3.2-6.4g/day split across 2-4 doses, daily for 4+ weeks

Protocols featuring Beta-Alanine

Pre-Workout ProtocolBBuilding Evidence

Questions about Beta-Alanine

Who has been studied for Beta-Alanine?

Who should avoid Beta-Alanine based on the safety notes?

What dose did studies use for Beta-Alanine, and when was it taken?

Referenced studies (295)

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.