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Beta-alanine, or 3-aminopropionic acid is a naturally-occurring beta-amino acid and a component of the histidine dipeptides carnosine and anserine, as well as vitamin B5, or pantothenic acid.

Beta-alanine is one of the most popular sports supplements around, with many people choosing to use it as a way to enhance their workouts.

Beta-alanine is a type of amino acid. It is classed as a non essential amino acid, meaning that your body is able to produce it on its own.

As Beta-alanine is made by the body – specifically the liver – it is a natural substance. It’s also found in some foods. A concentrated version of beta-alanine is isolated to use in sports supplements.

As the body makes some beta-alanine on its own, you don’t technically need to obtain beta-alanine from your diet, or from extra supplementation.

That said, some people choose to take a beta-alanine supplement. This is typically to help support their exercise performance and workout recovery.

Beta-alanine is one of the two building blocks for a molecule called carnosine. The other building block of carnosine is an amino acid called histidine.

Carnosine is found in a high concentration in muscle tissue and has a number of key roles to play in muscular function.

Beta-alanine ingestion increases the carnosine content in muscles, which may lead to enhanced benefits compared to relying on the beta-alanine produced by the body alone – although research is ongoing into the benefits of supplementation.


BENEFITS OF BETA-ALANINE

SPORT

Beta-alanine has been consistently suggested to increase muscle power output, strength, training volume, high-intensity exercise performance and peak oxygen uptake (aerobic capacity). Most recently, when players consumed 3.2 g per day of beta-alanine for 12 weeks during a competitive soccer season, their performance was shown to improve by 34.3 percent, compared to a -7.6 percent change in those consuming a placebo. 

When all subject responses were analyzed, those consuming beta-alanine improved by a range of 0 to 72.7 percent, whereas those consuming the placebo had a response range of between -37.5 and +14.7 percent.

Researchers out of the U.K. presented evidence that just four weeks of six grams per day of beta-alanine (1.5 g, four times per day) increased the punch force of amateur boxers by an amazing 20 times, and punch frequency by four times, as compared to a placebo. However, when long rest periods (2-5 minutes) were provided between sets of a high-intensity strength training session, the effects of beta-alanine were insignificant.

It follows that beta-alanine is more suited to a high intensity body-building training program, crossfit, or all out 1 - 5 minute bouts to exhaustion. With short rest periods.

FIVE BENEFITS OF BETA ALANINE

1. CAN IMPROVE EXERCISE PERFORMANCE

Studies have shown that beta-alanine increases carnosine content and improve performance across a wide span of training modalities.

A study published in the journal Amino Acids examined the effects of beta-alanine supplementation on carnosine content amongst competitive cyclists. The results found that by supplementing with 5g of CarnoSyn® beta-alanine per day, study participants increased muscle carnosine content by 58% after 4 weeks and 80% after 10 weeks.

With more beta-alanine administered to the bloodstream and muscle tissue, workout volume will increase due to a delay in muscle fatigue and increase workout capacity, thus improving overall athletic performance.

2. CAN INCREASE TRAINING VOLUME

In resistance training, volume refers to your overall workload which translates to more sets and reps. The more volume you can complete before meeting your lactic acid threshold, the more gains you’ll stack on. 

A study conducted at the University of Oklahoma examined the effects of beta-alanine and creatine supplementation on physical workload and exercise capacity over a test period of 28 days. The study concluded that beta-alanine supplementation combined with creatine increased volume by 16.9%.

Therefore, by supplementing with beta-alanine you’ll be able to increase your workout volume. The ability to do more means increased volume, and better results.

3. CAN INCREASE POWER OUTPUT

Power is the rate of adenosine triphosphate (ATP), or energy, used over single or multiple maximal efforts against a sub-maximal load. Peak power is the greatest output or production of work over a given amount of time. Peak power is a critical metric for endurance athletes and power-lifters performing at 90-100% of maximum heart rate capacity for a short period accounting for a combination of strength, velocity, force, and neuromuscular adaptations.

A research study published in the Journal of Applied Physiology conducted in Ghent, Belgium investigated beta-alanine supplementation on the performance of highly trained elite rowers. The study showed that after 7 weeks of beta-alanine supplementation at 5g per day, beta-alanine improved rowing performance speed by 4.3 seconds over 2000m.

Another study investigated sprint performance on endurance cyclists. The study showed that over 8 weeks, cyclists saw an average increase of 11.4% in peak power output.

Related: Power Hypertrophy Upper Lower (P.H.U.L.) Workout

4. CAN INCREASE STRENGTH

One of the greatest benefits from delayed muscle fatigue is the secondary gains of… gains. Increased time to failure ultimately means increased workout volume. More reps equate to more muscle mass and bigger gains in strength.

A study published in the International Journal of Sports Medicine administered 5g of beta-alanine to 12 fit male individuals over 4 weeks. A strict strength training protocol consisting of 6 sets, with 12 reps at 70% max squat with 90-second rest, was performed before and after each supplemental period. Those that supp’ed up experienced a 22% increase in total repetitions of squats compared to the placebo group.

5. CAN INCREASE ENDURANCE

It’s a known fact that the biggest benefit of beta-alanine is the ability to maximize exercise endurance. Endurance is measured through maximum oxygen uptake more commonly referred to as VO2 MAX and how it’s used during high-intensity training protocols. Better oxygen uptake means better aerobic performance and muscular endurance.

A study published in the journal Exercise Physiology investigated the effects of beta-alanine supplementation on a 10km running time trial. Sixteen subjects were randomized into a double-blind placebo-controlled trial. For 23 days, the subjects ingested 5g of beta-alanine or a placebo. The running protocol was performed three times per week. The results showed that time to completion of the 10km running time trial decreased significantly with those that supplemented with beta-alanine. If you want to improve your endurance, beta-alanine at 5g per day, can help you get there.

MILITARY COMBAT

A review showed that beta-alanine improves soldiers’ performance, especially during short bursts of high-intensity combat (lasting 1 to 5 minutes).

In a 4-week study of 20 elite combat soldiers, beta-alanine improved jumping power, shooting speed, and marksmanship.

Another 30-day study of 18 elite combat soldiers showed mixed improvements. Beta-alanine improved speed during a 50-m casualty carry exercise and increased cognitive performance while under stress. However, it did not improve running, sprinting, or marksmanship.

Although research suggests beta-alanine improves many aspects of military combat, the evidence is limited and some results are mixed. More studies are needed.

ANTI-AGEING

Preliminary research suggests that beta-alanine may benefit the elderly. 18 elderly patients experienced improved exercise capacity after taking beta-alanine for 3 months in one study.

This amino acid also enhanced leg muscle function in old mice.

Beta-alanine forms the molecule carnosine in muscles. Carnosine reduced aging-related stress (glycoxidant stress) in old rats. This type of stress damages cells and increases the risk of age-related chronic disease.

In old mice, beta-alanine and epigallocatechin gallate (EGCG) increased lifespan.

A single, small clinical trial and few animal studies cannot be considered conclusive evidence that beta-alanine has anti-aging potential. Larger, more robust clinical trials are needed.

SIDE EFFECTS

Keep in mind that the safety profile and potential adverse effects of beta-alanine taken as a supplement have been insufficiently researched. Therefore, the list of side effects below is not a definite one. You should consult your doctor about other potential side effects based on your health condition and possible drug or supplement interactions.

High doses (> 800 mg) of beta-alanine can cause tingles (paresthesia) or itching. It causes itching by binding and activating MRGPRD, a G-protein-coupled receptor found in the skin’s sensory neurons.

You may reduce tingling by:

- Taking doses under 800 mg
- Taking slow-release doses (sustained-release doses), which slowly release beta-alanine over time

Other side effects have not been well researched. However, some users report flushing/hot flashes.

OXIDATIVE STRESS

A study on hyper-beta-alaninemia (high beta-alanine levels) in rat cells found that beta-alanine increased free radicals decreased oxygen intake, and triggered mitochondrial death. This reduced cell energy production and caused oxidative stress, which can lead to heart failure.

In rats, chronic beta-alanine supplementation increased reactive oxygen species in the brain (cerebral cortex and cerebellum) and decreased antioxidant activity.

However, the molecular byproduct of beta-alanine, carnosine, actually functions as an antioxidant that protects against Parkinson’s disease in rats. In rat brains, it inhibits programmed brain cell death, increases antioxidants, and decreases reactive oxygen species (ROS).

SUPPLEMENTS

Supplements can help you regain strength and fitness after a period of inactivity, or injury.

Supplements can’t provide you with maximum muscle gains if your nutrition and exercise programs are lacking.

To gain muscle, you need to eat a good balance of calories and protein, as well as exercise, ideally with weights for faster results. Once your nutrition and exercise regimens are in check, you may want to consider dietary supplements.

Creatine and protein supplements are likely the most effective choices for muscle gain, but other supplements may be beneficial for certain people. See the top ten in 2022.

Terry is a vegan, imposing more of a challenge on him, in sustaining a healthy regime with sufficient nutrients to remain on top form. Thus, he is in tune with your concerns, whether weaning off meat one day a week, moving to eating more fish, or going veggie. The vegan diet is the most difficult to stay true to. Many people would find that difficult.

It is usually better to get the nutrients you need from food, rather than a pill. That’s because nutrient-dense foods contain other things that are good for you, like fiber.

Most older adults can get all the nutrients they need from foods. But if you aren’t sure, always talk with your doctor or a registered dietitian to find out if you are missing any important vitamins or minerals. Your doctor or dietitian may recommend a vitamin or dietary supplement.

It’s important to be aware that some supplements can have side effects, such as increasing the risk of bleeding after an injury or changing your response to anesthesia during surgery. Supplements can also interact with some medicines in ways that might cause problems. For example, vitamin K can reduce the ability of the common blood thinner warfarin to prevent blood from clotting. If you do need to supplement your diet, your doctor or pharmacist can tell you what supplements and doses are safe for you.

When looking for supplements to buy, you may feel overwhelmed by the number of choices at the pharmacy or grocery store. Look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients. Read the label to make sure the dose is not too large. Avoid supplements with megadoses. Too much of some vitamins and minerals can be harmful, and you might be paying for supplements you don’t need. Your doctor or pharmacist can recommend brands that fit your needs.

The global anti-aging market is worth $ 58 billion dollars, meaning that we are not alone in caring about being youthful and healthy for longer.

REFERENCE

Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, Kim CK, Wise JA. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids. 2007 Feb;32(2):225-33. doi: 10.1007/s00726-006-0364-4. Epub 2006 Jul 28. PMID: 16868650.

Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok DJ, Zoeller RF. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res. 2006 Nov;20(4):928-31. doi: 10.1519/R-19655.1. PMID: 17194255.

Baguet A, Bourgois J, Vanhee L, Achten E, Derave W. Important role of muscle carnosine in rowing performance. J Appl Physiol (1985). 2010 Oct;109(4):1096-101. doi: 10.1152/japplphysiol.00141.2010. Epub 2010 Jul 29. PMID: 20671038.

Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok DJ, Zoeller RF. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res. 2006 Nov;20(4):928-31. doi: 10.1519/R-19655.1. PMID: 17194255.

Hoffman J, Ratamess NA, Ross R, Kang J, Magrelli J, Neese K, Faigenbaum AD, Wise JA. Beta-alanine and the hormonal response to exercise. Int J Sports Med. 2008 Dec;29(12):952-8. doi: 10.1055/s-2008-1038678. Epub 2008 Jun 11. PMID: 18548362.

Santana, Jeferson O et al. “Beta-Alanine Supplementation Improved 10-km Running Time Trial in Physically Active Adults.” Frontiers in physiology vol. 9 1105. 8 Aug. 2018, doi:10.3389/fphys.2018.01105

CLIMATE CONCERNS

The production of red meats is the most damaging in terms of global warming, lamb and beef generating the most methane. Vikeen is not trying to change your eating preferences, but it pays to know more about how your eating patterns affect climate change. So that if given the choice, and the food is tasty and satisfying, that you may want to consider a healthier option, or just varying your choices a little from time to time.

For example, pescetarians live longer, displacing red meat for fish. But fish supplies are declining from overfishing, according to a Report from the Marine Stewardship Council in 2022. Something Terry (our founder) is very concerned about, despite being a vegan, because hunger is on the increase, and nobody should go hungry in a civilised world. He is also concerned about Food Security in general, as in making sure there is enough sustainably farmed (and fished) food to feed our global population. Where at the moment deserts are being made of agricultural land, at an alarming rate, according to the United Nations FAO (Food and Agriculture Organization). Terry trains responsibly.