Beta-alanine: benefits, dosage, contraindications

Mis à jour le 8 November 2025

Beta-alanine is a non-proteinogenic amino acid, meaning it does not directly participate in protein formation. It combines with histidine to form a dipeptide molecule called carnosine. Carnosine is a buffer that is particularly useful for preventing a drop in muscle pH during high-intensity exercise. Carnosine is stored in cells and released in response to a decrease in pH due to diet (which can occur because of ketone production in ketosis, for example), and also in response to lactic acid production from exercise. Beta-alanine is the limiting factor in the synthesis of muscle carnosine. Supplementing with it aims to increase carnosine synthesis. Eating meats such as chicken or turkey provides beta-alanine. For example, consuming a 200 g portion of chicken breast or a 150 g portion of turkey breast would result in a plasma beta-alanine level equivalent to an 800 mg beta-alanine supplement. For vegetarians, synthesis occurs mainly from uracil or thymine in the liver. Direct beta-alanine supplementation is the most effective way to increase muscle carnosine levels.

Scientific name(s)

3-aminopropanoic acid

Family or group:

Amino acids

Indications

Scoring methodology

EFSA approval.

Several randomized, double-blind, controlled clinical trials (> 2), including a significant number of patients (>100), with consistently positive conclusions for the indication.

Several randomized, double-blind, controlled clinical trials (> 2), including a significant number of patients (>100), with positive conclusions for the indication.

One or more randomized studies, or several cohorts or epidemiological studies, with positive conclusions for the indication.

Clinical studies exist but are uncontrolled, with conclusions that may be positive or conflicting.

No clinical studies to date that can demonstrate the indication.

Sports performance
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Beta-alanine significantly improves physical performance in exercises such as running, cycling, swimming, canoeing, skiing, wrestling and others by increasing muscular capacity. Beta-alanine is used to increase muscular endurance, it promotes muscle mass gain and delays muscle fatigue in older adults. nnMechanism of action: Beta-alanine has been shown to be the rate-limiting precursor for carnosine formation and, consequently, beta-alanine supplementation increases muscle carnosine. Supplementation has ergogenic effects on physical performance, particularly during high-intensity events. Beta-alanine supplements may also delay muscle fatigue in older adults. nnA dose of 2 to 6.4 g taken in multiple doses has been used for 4 to 12 weeks.nn

Posologie

Oral administration

2 - 6.4 g

12 - weeks

Adults

powder

Reduced Dose of Beta-Alanine Is Sufficient to Maintain Performance in Repeated Sprints
Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women.
The effect of β-alanine supplementation on high intensity cycling capacity in normoxia and hypoxia
One-Week High-Dose β-Alanine Loading Improves World Tour Cyclists' Time-Trial Performance
Effects of beta-alanine supplementation on Yo-Yo test performance: A meta-analysis
Effects of β-Alanine Supplementation and Intramuscular Carnosine Content on Exercise Performance and Health
Beta-Alanine Supplementation and Sport Climbing Performance
Beta-alanine did not improve high-intensity performance throughout simulated road cycling
beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters.

Muscular dystrophy
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Aging is associated with a loss of muscle mass and muscle performance. Preliminary clinical research in older adults shows that taking beta-alanine 800-1200 mg twice daily for 12 weeks does not appear to affect fat mass, body weight, or muscle strength. Other studies appear to show that beta-alanine may have a hypertrophic effect, but this effect does not seem very strong. A preliminary clinical study in older adults participating in an endurance-based resistance training program for 12 weeks shows that daily intake of 3.2 grams of beta-alanine does not improve strength or performance compared with the training program alone. These mixed results indicate that further evidence is needed to evaluate beta-alanine for these uses.

Posologie

Oral

800 - 3200 mg

Seniors

powder

Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial.
Beta-Alanine Does Not Enhance the Effects of Resistance Training in Older Adults
Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players.
The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55–92 Years): a double-blind randomized study

Properties

Anti-aging

Aging is associated with a significant reduction in carnosine levels in muscle tissues, which suggests that beta-alanine, as a component of carnosine, could improve physical performance in older adults.nnFurthermore, carnosine itself is a major anti-aging agent because it can counter the effects of AGEs (advanced glycation end products), abnormal proteins resulting from a reaction with sugar that are linked to aging. Animal and laboratory studies suggest that carnosine reduces the formation of these proteins, thereby helping to prevent age-related cellular damage.nn

Usages associés

Muscular dystrophy

The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55–92 Years): a double-blind randomized study

Musculoskeletal effects

Beta-alanine supplementation could prevent age-related muscle loss. With aging, the concentration of carnosine in muscles decreases, which is associated with loss of muscle mass and reduced resistance to fatigue. Beta-alanine supplementation increases muscle carnosine levels and could improve performance in short, high-intensity exercise and have a positive impact on quality of life in older adults.nn

The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55–92 Years): a double-blind randomized study

Safe dosage

Adults aged 55 and older: 2 g - 3 g

Beta-alanine is safe when used appropriately: up to 3 g per day for those over 55.

Adults aged 18 to 55: 2 g - 6 g

Beta-alanine is safe when used appropriately: 2 g to 6 g per day for young adults.

Precautions

Breastfeeding women: avoid

Avoid using beta-alanine due to lack of reliable and sufficient information.

Pregnant women: avoid

Avoid the use of beta-alanine due to a lack of reliable and sufficient information.

Conseil scientifique