Beta-Alanine
Research reviewed: To review -Added 07/2024
Beta-Alanine is a dietary supplement with 7 published peer-reviewed studies involving 106 participants, researched for Performance enhancement.
Evidence at a Glance
Strength is scored by study design, sample size, study type, and outcomes
Performance enhancement
ModerateResearch Visualised
Visual breakdown of the clinical data.
Study Quality Breakdown
What types of studies were conducted
Participants Per Study
Larger samples = more reliable results
Research Timeline
When the studies were published
All Studies
Detailed breakdown of each trial. Click to expand.
Performance enhancement
To investigate the effect of beta-alanine supplementation on resistance exercise performance in experienced resistance-trained men.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effect of beta-alanine supplementation on resistance exercise performance in experienced resistance-trained men.
Dose
4.8 g/day of beta-alanine or placebo
Participants
8 experienced resistance-trained men with an average age of 20 years
Duration
30 days
Results
The researchers observed that beta-alanine supplementation allowed participants to perform 22% more repetitions of the squat exercise and significantly increased their power output compared to the placebo group. However, there were no significant changes in growth hormone, stress hormone, or testosterone levels between the groups. This suggests that beta-alanine improves muscular endurance during workouts without affecting hormone levels.
To determine the effects of beta-alanine supplementation on the production of carnosine, a substance in muscles that helps improve endurance and performance, in the thigh muscle of physically active men.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To determine the effects of beta-alanine supplementation on the production of carnosine, a substance in muscles that helps improve endurance and performance, in the thigh muscle of physically active men.
Dose
4-6.4 g/day of beta-alanine or placebo
Participants
13 physically active men with an average age of 27 years
Duration
4 -10 weeks
Results
The researchers observed that beta-alanine supplements significantly increased muscle carnosine levels, a substance that helps muscles perform better, by 58.8% after 4 weeks and 80.1% after 10 weeks. This boost was seen in both endurance and strength muscles. Participants also demonstrated increased work capacity by 13% after 4 weeks and 3.2% more after 10 weeks during a high-intensity cycling test, while the control group showed no changes. The improvements in work capacity were linked to the increased muscle carnosine levels, indicating that beta-alanine may have helped enhance exercise performance.
To determine the effects of beta-alanine supplementation on the production of carnosine, a substance in muscles that helps improve endurance and performance, in the thigh muscle of physically active men.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To determine the effects of beta-alanine supplementation on the production of carnosine, a substance in muscles that helps improve endurance and performance, in the thigh muscle of physically active men.
Dose
4-6.4 g/day of beta-alanine or placebo
Participants
13 physically active men with an average age of 27 years
Duration
4 -10 weeks
Results
The researchers observed that beta-alanine supplements significantly increased muscle carnosine levels, which help improve performance. This boost was seen in both endurance and strength muscles. The participants also demonstrated improved exercise capacity after taking the beta-alanine supplements, while the control group showed no changes. These improvements suggest the potential of beta-alanine to enhance exercise performance.
To investigate the effects of beta-alanine administration in moderately to well-trained cyclists on sprint performance.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To investigate the effects of beta-alanine administration in moderately to well-trained cyclists on sprint performance.
Dose
2-4 g/day of beta-alanine or placebo
Participants
17 healthy young males with an average age for 25 years
Duration
8 weeks
Results
The researchers observed that during the final sprint, the beta-alanine group showed a significant 11.4% increase in peak power output and a 5.0% increase in average power output compared to the placebo group. This means that participants were able to generate more power during the most intense, highest-effort moments of the exercise, such as during a final sprint.
To explore how beta-alanine supplements and a mix of high and low-intensity workouts affect important physical factors that influence intense exercise performance.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To explore how beta-alanine supplements and a mix of high and low-intensity workouts affect important physical factors that influence intense exercise performance.
Dose
3.2 g/day of beta-alanine (4 x 800 mg capsules) or placebo
Participants
17 healthy athletes with average age of 31 years
Duration
38 days
Results
The researchers observed that beta-alanine significantly increased carnosine levels, a compound in muscles that helps improve endurance. They also noted a significant improvement in the body's ability to use oxygen during short bursts of intense cycling, along with reduced muscle lactate buildup, which can cause fatigue. Additionally, participants reported better motivation and perceived effort.
To explore the effects of beta-alanine supplementation on physical performance and executive function (the brain's ability to plan, organise, and manage tasks) in middle aged individuals.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To explore the effects of beta-alanine supplementation on physical performance and executive function (the brain's ability to plan, organise, and manage tasks) in middle aged individuals.
Dose
2.4 g/day of beta-alanine or placebo
Participants
12 men and women with an average age of 61 years
Duration
28 days
Results
The study found that beta-alanine supplementation significantly improved performance compared to the placebo group. The beta-alanine group cycled longer and maintained their performance on cognitive tests, while the placebo group showed no improvement and a decline in executive function. Executive function includes skills like planning and self-control. Overall, beta-alanine may help extend exercise duration and preserve cognitive function after exercise.
To examine the effects of beta-alanine supplementation on the physical working capacity before reaching the point of muscle fatigue in elderly men and women.
Study Type
Randomised, double-blind, placebo-controlled trial
Purpose
To examine the effects of beta-alanine supplementation on the physical working capacity before reaching the point of muscle fatigue in elderly men and women.
Dose
2,400 mg/day of beta-alanine (3 x 800 mg capsules) or placebo
Participants
26 elderly men and women with an average age of 73 years
Duration
90 days
Results
The researchers observed that after 90 days of taking beta-alanine, participants were able to exercise significantly longer before feeling tired, with a 28.6% increase compared to the start of the study. In the placebo group, there was no significant change observed. Additionally, 67% of people in the beta-alanine group reported improvements in their ability to exercise longer, compared to only 21.5% in the placebo group.
Frequently Asked Questions
Common questions about Beta-Alanine research
There are currently 7 peer-reviewed studies on Beta-Alanine, involving 106 total participants. Research covers Performance enhancement. The overall evidence strength is rated as Moderate.
The evidence is currently rated as "Moderate Evidence". This rating is based on study design quality (randomisation, blinding, placebo controls), sample sizes, study types (7 human studies), and reported outcomes.
Beta-Alanine has been researched for: Performance enhancement. Each area has its own body of evidence which you can explore in the study breakdowns above.
Yes, 7 out of 7 studies are human trials. Human trials carry more weight in our evidence scoring system.
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