Beta-alanine is a non-essential amino acid that works with the amino acid histidine to form the dipeptide carnosine. This combination helps your muscles maintain a normal pH level and buffers the lactic acid buildup that can cause muscle fatigue and failure.

More than 55 scientific studies show that beta-alanine can help you boost athletic performance. But it’s important to get the right dose for your goals.

1. What is Beta-Alanine?

Beta-Alanine is a non-essential amino acid, produced naturally by the body in the liver and in foods such as poultry, beef, and fish. Its main function is to form the dipeptide carnosine within skeletal muscle.

Athletes and active individuals have long used CarnoSyn beta-alanine to improve strength, endurance, and muscle growth. In fact, studies have shown that beta-alanine can help prevent fatigue and reduce lactic acid buildup during intense exercise.

This is due to the ability of beta-alanine to buffer hydrogen ions that are created during exercise. Hydrogen ions are essential for muscle tissue to function at its peak during physical activity.

Beta-Alanine also promotes increased oxygen intake during exercise and may increase ventilatory threshold (the point at which oxygen is needed more than you can take in). It’s especially useful for endurance athletes.

2. How Does Beta-Alanine Work?

Beta-alanine increases muscle carnosine levels by enhancing the synthesis of this intracellular buffer. Muscle cells rely on this buffer to avoid becoming acidic during exercise, which could result in weaker muscles and fatigue.

Lactic acid, which is produced when you work out intensely, causes your muscles’ pH to drop and become more acidic. When the hydrogen ions (H+) in your muscles break down into lactate and hydrogen, they lower your muscle’s pH even further.

Carnosine binds to these extra hydrogen ions and attenuates their decline, thus improving your muscle’s ability to remain strong and contract for longer periods of time. This has been shown to increase strength, power output, endurance, exercise capacity, muscle mass and delay the onset of neuromuscular fatigue.

3. What Is the Right Dose of Beta-Alanine?

Beta-Alanine is best taken before your workout to increase the strength of your muscles and reduce muscle fatigue. It also helps burn fat by reducing lactic acid buildup during high-intensity exercise, as well as increases nitric oxide (NO) production to enhance your overall performance.

The right dose for you depends on your body’s needs. It’s recommended to start with a loading phase of 4-6 grams daily for a few weeks, which is essential for increasing your body’s carnosine stores.

Some people experience a tingling sensation when ingesting beta-alanine, which is referred to as paresthesia. This can be avoided or reduced by adjusting the dosage amount and frequency, taking supplements with food, and choosing a sustained-release formulation.

Despite the tingling sensation, there are no known harmful side effects from beta-alanine. It is also safe to take in combination with other ingredients, including citrulline malate. It has been shown to help with multiple biochemical reactions in the body, including reducing lactic acid and ammonia buildup, enhancing nitric oxide production, and improving ATP energy.

4. How Can I Take Beta-Alanine?

Beta-Alanine is a nutrient that’s often found in pre-workout supplements and ergogenic supplements. It’s a non-essential amino acid, and it’s also available in your diet from red meat sources such as beef and chicken.

It’s produced in the liver and is taken up by your muscle fibers. When this happens, it combines with the amino acid histidine to form carnosine, which is then used by your body to buffer the buildup of lactic acid in your muscles.

Increasing carnosine levels can help delay the fatigue that comes with high-intensity exercise, and can even help support nitric oxide production in the muscles. Additionally, beta-alanine can improve your endurance, strength, and power.


For maximum results, science suggests a minimum of 3.2 grams per day. If you’re looking for a beta-alanine product that delivers this amount in a safe, pure, and tested form, look for CarnoSyn -verified brands.