Beta-Alanine? What is Benefits, Side Effects and How to Take


With literally hundreds of different supplements available in the fitness market, it is almost impossible to know which one actually can bring us results. If you already searched for many supplements and have no idea which of them can actually be good for you, we will help you and bring you more information on the beta-alanine.

As beta-alanine is broken down by the body and its parts are transformed into carnosine, its intake appears to be advantageous for obtaining the muscle carnosine and its benefits. It also acts as an ergogenic component, ie, which has the potential to improve the performance in physical activities.

Through scientific research, we can mention a number of possible benefits that beta-alanine can bring as a food supplement for training.

Beta-alanine Benefits

Studies suggest that beta-alanine can help with the following benefits:

  • Increased muscle strength;
  • Increased muscle mass;
  • Increased performance;
  • Improvement of stamina;
  • Delays muscle fatigue;
  • Aid harder and longer workouts.

Who can benefit from beta-alanine?

  • Bodybuilders and weight lifters;
  • Athletes who require a high-intensity workout;
  • Military;
  • MMA fighters or sport specific training that require strength and endurance;
  • Runners, cyclists, soccer players;
  • Active individuals who have reached a high level of performance and are looking for something to get them to a higher level.

So how beta-alanine can help us in exercise performance?

When we exercise, especially when exercise intensity is high, our bodies accumulate a large amount of hydrogen ions (H +), making our muscles pH decrease (becomes more acid). This process is when you feel the muscle burn.

In a nutshell, usually when the muscle starts to become acid, it decreases their strength and causes fatigue faster. These limitations prevent them from properly continue your workouts, forcing a halt and preventing new muscle gains.

The operation of the amino acid is to benefit the completion of this process, giving more power to the muscle to complete the exercise movement. It complements the energy muscle, allowing the body to continue the exercise, providing greater muscle gain and increasing their ability to contract the muscle while maintaining a high level of performance throughout your workout.

Research shows that when we make use of supplemental beta-alanine for just 4 weeks, we can increase our Beta-alanine concentration in 42% to 65%. In studies on the use of beta-alanine supplement for a longer period ranging from 10 to 12 weeks, beta-alanine concentrations showed an increase of 80%.

This is a huge gain in strength and physical ability, which is connected directly to the ability of our muscles and reaches directly to lean mass, with gains in strength and muscle endurance.

Beta-alanine use is safe?

We understand that many people are more concerned with gaining muscle than with the risks that this can bring to your health. Security to health should never be overlooked. This really should be the first question when considering a new supplement, even before questioning the effectiveness.

The answer to the question of security is a yes in the case of use for a short period of time. Studies indicate that the use of beta-alanine for up to 12 weeks does not add risk to the user's health. Although it is still not impossible to say that beta-alanine is 100% safe until long-term studies are complete, we know that up to 12 continuous weeks of beta-alanine supplementation is safe.

Side effects

Side effects that users of beta-alanine supplementation can come to experience are hot flashes, itching, tingling sensation and slight burning sensation on the skin.

There is also the danger of interaction between the substance and drugs used in the treatment against heart disease and erectile dysfunction. So if you use medicine for any of these problems, it is best to consult the doctor before you start using the beta-alanine.

As there are not many records on the use of the supplement can cause pregnant women or their babies are still breastfeeding, children and people who are carriers of a specific health problem, the recommendation is that they do not use the product, security issues.

Other sources of beta-alanine

Moreover can be obtained through dietary supplementation, it is also possible to achieve the substance by means of some foods as:

  • Meat;
  • Fish;
  • Birds (especially the white meat such as chicken breast).

As of Beta-alanine is needed to cause an increase in performance?

Research has shown that it is possible to take a value between 3.2 grams and 6.4 grams per day to significantly increase carnosine levels and improve performance.

However, the latest research, now 4-5 grams per day shows carnosine concentration and performance comparable to using 6.4 g per day. Based on current research, the final recommendation is 4 grams of beta-alanine per day.

To ensure the effects and safety of the use of beta-alanine, you are sure to consult your doctor and physical trainer before you start using the product.

Have you experienced the supplementation of Beta-Alanine? You know someone who has been successful with it? Comment below!