About β-Alanine
Non-essential amino acid and rate-limiting precursor to carnosine, a muscle buffer. Daily supplementation increases intramuscular carnosine, delaying fatigue during high-intensity exercise lasting 1–4 minutes. The tingling sensation (paraesthesia) is harmless and dose-dependent.
What β-Alanine supports
- Delays muscular fatigue during high-intensity exercise
- Increases intramuscular carnosine for acid buffering
How much β-Alanine to take
Clinical studies typically use 3200–6400 mg of β-Alanine. 3.2–6.4 g/day is the studied range; benefits emerge after 2–4 weeks of daily loading. Often split into smaller doses to reduce paraesthesia (tingling).
- Effective range
- 3200–6400 mg
Clinical evidence
Strong clinical evidence. Multiple meta-analyses confirm improved exercise capacity in efforts lasting 1–4 minutes; consistent effect size across studies
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