Benefits of Beta-Alanine + Side Effects & Dosage

Beta-alanine is a popular amino acid supplement used to enhance exercise and athletic performance. It improves heart fitness and reduces muscle fatigue and acid build-up. Read ahead to learn how beta-alanine may improve your health and what are the risks associated with its use. Beta-alanine (β-Alanine) is an amino acid naturally found in muscles and the brain. Together with histidine , it forms carnosine , which helps reduce acid build-up during exercise. Despite mixed evidence of success, it is sold as a performance-enhancing supplement under names like Carnosyn and its slow release version, SR CarnoSyn [ 1 ]. Beta-alanine is most effective during anaerobic exercise (intense and exhaustive exercise that causes lactic acid to accumulate in the muscles), such as high-intensity interval training or sprinting. Most notably, it delays fatigue during repeated bouts of intense exercise with short recovery periods [ 1 ]. Women and vegetarians have lower amounts of muscle carnosine than men and meat-eaters, respectively. Furthermore, body carnosine naturally decreases with age. These groups may particularly benefit from beta-alanine supplementation [ 2 , 3 ]. The only confirmed side effect is tingling. However, lower or time-released doses can reduce this effect [ 4 ]. Beta-alanine is an amino acid formed in the liver or by gut microbes [ 5 , 4 ]. It binds to histidine in muscles and the brain to form carnosine. Beta-alanine increases carnosine in muscles and the brain , and helps muscles resist acid build-up [ 4 , 6 , 7 ]. It also acts as an inhibitory neurotransmitter and a neuromodulator. For instance, beta-alanine inhibits the uptake of the amino acid taurine in cells; this can cause oxidative stress , cell damage, and respiratory problems [ 8 , 9 ]. Furthermore, beta-alanine is a competitive GABA antagonist (blocker) that also inhibits nerve […]

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