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Beta-alanine: Health Benefits, Side Effects, Uses, Dose & Precautions

Beta-alanine

Other Name(s):

3-aminopropanoic acid, 3-aminopropionic Acid, Acide 3-aminopropanoïque, Acide 3-aminopropionique, Acide Aminé Non Essentiel, Acide Bêta-Aminé, b-Ala, B-alanine, B-aminopropionic Acid, Beta-alanina, Bêta-Alanine, Beta-alanine Ethyl Ester, Beta-amino Acid, Non-essential Amino Acid.

Overview

Beta-alanine is a non-essential amino acid. Non-essential amino acids can be made by the body, so they don't have to be provided by food. Amino acids are the building blocks of proteins.

Beta-alanine is used for improving athletic performance and exercise capacity, building lean muscle mass, and improving physical functioning in the elderly.

How does work?

Beta-alanine is an amino acid. In the body it is converted to other chemicals that can affect muscle.

Uses

Possibly Effective for...

  • Physical performance. Some research shows that taking beta-alanine modestly improves some measures of physical performance, especially during high-intensity exercise and strength training. Beta-alanine supplements might also improve physical performance and delay muscle fatigue in older adults. Researchers are hopeful that these benefits might lower fall risk, but it's too early to know that for sure. Other research shows that a specific product containing beta-alanine, creatine monohydrate, arginine, alpha-ketoisocaproate, and leucine (NO-Shotgun) might increase fat-free mass and strength in men participating in resistance training. However, not all research shows beneficial effects of beta-alanine on physical performance. The conflicting results might be due to the small numbers of participants in studies or the variability in doses used, duration of supplementation, variable exercise protocol, and populations studied. Most research has used a specific beta-alanine product (CarnoSyn, Natural Alternatives International).

Insufficient Evidence to Rate Effectiveness for...

  • Hot flashes. Early research suggests that taking beta-alanine is less effective than the drug veralipride at reducing hot flashes in menopausal women.
More evidence is needed to rate the effectiveness of beta-alanine for this use.

QUESTION

Next to red peppers, you can get the most vitamin C from ________________. See Answer

Side Effects

Beta-alanine is POSSIBLY SAFE when taken by mouth appropriately for a short time. Side effects have not been reported with moderate doses of beta-alanine. High doses can cause flushing and tingling.

Precautions

Pregnancy and breast-feeding: There is not enough reliable information about the safety of taking beta-alanine if you are pregnant or breast-feeding. Stay on the safe side and avoid use.

Dosing

The following doses have been studied in scientific research:

BY MOUTH:

  • For improving physical performance: 3.2-6.4 grams daily of a specific beta-alanine product (CarnoSyn, Natural Alternatives International).

Natural Medicines Comprehensive Database rates effectiveness based on scientific evidence according to the following scale: Effective, Likely Effective, Possibly Effective, Possibly Ineffective, Likely Ineffective, and Insufficient Evidence to Rate (detailed description of each of the ratings).

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Report Problems to the Food and Drug Administration

You are encouraged to report negative side effects of prescription drugs to the FDA. Visit the FDA MedWatch website or call 1-800-FDA-1088.

References

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Begley, T. P., Kinsland, C., and Strauss, E. The biosynthesis of coenzyme A in bacteria. Vitam Horm. 2001;61:157-171. View abstract.

Dunnett, M. and Harris, R. C. Influence of oral beta-alanine and L-histidine supplementation on the carnosine content of the gluteus medius. Equine Vet.J Suppl 1999;30:499-504. View abstract.

Hoffman, J. R., Ratamess, N. A., Faigenbaum, A. D., Ross, R., Kang, J., Stout, J. R., and Wise, J. A. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res 2008;28(1):31-35. View abstract.

Hoffman, J., Ratamess, N., Kang, J., Mangine, G., Faigenbaum, A., and Stout, J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab 2006;16(4):430-446. View abstract.

Kendrick, I. P., Kim, H. J., Harris, R. C., Kim, C. K., Dang, V. H., Lam, T. Q., Bui, T. T., and Wise, J. A. The effect of 4 weeks beta-alanine supplementation and isokinetic training on carnosine concentrations in type I and II human skeletal muscle fibres. Eur J Appl.Physiol 2009;106(1):131-138. View abstract.

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Shelmadine, B., Cooke, M., Buford, T., Hudson, G., Redd, L., Leutholtz, B., and Willoughby, D. S. Effects of 28 days of resistance exercise and consuming a commercially available pre-workout supplement, NO-Shotgun(R), on body composition, muscle strength and mass, markers of satellite cell activation, and clinical safety markers in males. J Int Soc Sports Nutr 2009;6:16. View abstract.

Smith, A. E., Walter, A. A., Graef, J. L., Kendall, K. L., Moon, J. R., Lockwood, C. M., Fukuda, D. H., Beck, T. W., Cramer, J. T., and Stout, J. R. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. J Int Soc Sports Nutr 2009;6:5. View abstract.

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Zaloga GP, Roberts PR, Black KW, et al. Carnosine is a novel peptide modulator of intracellular calcium and contractility in cardiac cells. Am J Physiol 1997;272:H462-8. View abstract.