Is Beta-Alanine the Right Body Building Supplement for You?

The first thing people should know about fitness supplement business is that it’s primarily driven by hype and not so much by Science. Fortunately, every once in a while, supplements like beta-alanine come along, which promises excellent results in bodybuilding.

However, what is beta-alanine exactly?

Beta-alanine is a natural amino acid that the body utilises to produce carnosine. Muscle carnosine, in turn, buffers hydrogen ions produced during exercise. Theoretically, taking extra beta-alanine can improve muscle carnosine stores and improve efficiency and endurance.

It is not surprising then that beta-alanine powder has become one of the most popular pre-workout supplements on the market today. If you’re reading this, then you are probably interested in using the same to help you achieve more gains out of your work out regimen. That said, you’ve got to wonder though — does it work and is it worth it? To find out, it’s helpful to know what recent clinical studies have to say about beta-alanine. Well, it turns out that there’s plenty!

Nutritionists have found that there’s a direct correlation between carnosine levels in the muscles and athletic efficiency. Incidentally, this boost in energy is not restricted to activities that exert strain on muscle fibers. Aerobic endurance is improved by beta-alanine supplements as well.

One study also substantiates claims that beta-alanine supplements increase the levels of carnosine in the muscles by raising what is known as Submaximal Cycle Ergometry Efficiency ESCEE. Such conditions build the body’s resilience against fatigue as an outcome of increased buffering capacity from raised muscle carnosine concentrations.”

Last but not least is a study that adds credence to the marketing claims that beta-alanine is useful for increasing athletic efficiency. The same is true for users that adhere to the optimal daily dosage (4.5 grams to 6 grams).

What are the beta-alanine side effects?

The most common adverse effects associated with beta-alanine supplements is itching or tingling in the extremities. This is normal, not unsafe, and tends to go away gradually. To reduce the severity of the latter, many fitness experts recommend taking Gutright in Australia and similar wellness products that detoxify the gut and aid in healthy digestion.

Of course, while no long term studies have been carried out on beta-alanine supplements, although research studies up to 8 weeks in length revealed no adverse effects. One shouldn’t be using said supplements for any longer than the prescribed period.

The majority of readily available pre-workout supplements which contain beta-alanine in their formulations do not consist of an optimum dosage. That said, one must keep in mind that anything taken in excess can prove harmful to the body. The same is true with beta-alanine supplements.

If you’re unsure as to how much of the supplement you should be taking, it would be best to get advice from a fitness expert.


In conclusion, beta-alanine is relatively safe and is backed by some credible clinical information validating its impacts on athletic performance. It is undoubtedly a supplement worth exploring if you have an interest in taking your training to the next level.