Beta-Alanine
Beta-alanine is a non-essential amino acid produced naturally in the liver and also found in meat and poultry. It serves as the rate-limiting precursor to carnosine, a dipeptide concentrated in skeletal muscle that plays a key role in buffering acid during intense physical effort. It has become one of the most widely studied ergogenic supplements for improving exercise performance in the 1-4 minute effort range.
Expert Evidence
3 references from 2 experts
“Beta-alanine seems to support exercise that is of slightly longer duration, a mix of anaerobic and aerobic type movement in the 60 to 240 second range. The standard dose is somewhere between two and five grams. It really seems to improve muscular endurance and anaerobic running capacity and reduce fatigue.”
Science of Muscle Growth, Increasing Strength & Muscular Recovery
1:48:492 references in 2 episodes from 2021
Huberman describes beta-alanine as beneficial for muscular endurance and anaerobic capacity in exercises lasting 60-240 seconds, at doses of 2-5 grams, but notes it can cause uncomfortable skin tingling (paresthesia) similar to niacin flush. He does not indicate personal use or include it in his own stack.
“Beta-alanine supplementation increases carnosine concentrations in muscle tissue and effectively acts as an acid buffer, so it keeps pH lower. Your muscular endurance, whether short-term or even moderate-term exercise events, tends to increase. It's not perfect but there's a lot of research behind that.”
How Lactate & Metabolism Influence Performance | Perform with Dr. Andy Galpin
1:00:261 reference in 1 episode
Galpin views beta-alanine favorably as an evidence-backed ergogenic aid, explaining that it increases muscle carnosine to buffer acid and improve muscular endurance for short- to moderate-duration exercise. He acknowledges the evidence is "not perfect" but considers the research base substantial. No personal use is mentioned, and no specific dosing, timing, or cautions (such as the common paresthesia side effect) are discussed.
Side Effects
- Paresthesia (tingling or itching sensation on the skin)
- Skin flushing at higher single doses
- Mild gastrointestinal discomfort in some individuals