D
Body Fat
No effect
16 studies427 participants
none
?
Weight
16 studies413 participants
βWorsens
?
Muscle Mass
254 participants
βImproves
?
Oxygen Uptake
44 participants
βImproves
Beta-Alanine
Beta-alanine is a non-essential amino acid that increases muscle carnosine, buffering acid during high-intensity exercise. B-GRADE evidence for anaerobic capacity (18 RCTs, 331 participants, small improvement). Works best for exercise lasting 1-10 minutes. The 'tingles' (paresthesia) are harmless but annoying. One of the most evidence-backed sports supplements alongside creatine and caffeine. Does NOT improve aerobic exercise (D-grade).
Quick Answer
What it is
Beta-alanine is a non-essential amino acid that increases muscle carnosine, buffering acid during high-intensity exercise. B-GRADE evidence for anaerobic capacity (18 RCTs, 331 participants, small improvement).
Key findings
- Grade B: Anaerobic Capacity (General Athletic Performance)
- Grade B: Beta-cell function (Obesity)
- Grade C: Fatigue Symptoms (Football Performance)
Safety
No specific caution or interaction language was detected in the current summary/outcome notes.
βΉοΈ Quick Facts: Beta-Alanine
Quick Facts: Beta-Alanine
- Best Evidence:Grade B
- Conditions Studied:20
- Research Outcomes:82
- Grade B Findings:5
- Key Effect:General Athletic Performance
Outcomes by grade:
A0
B5
C5
D9
20 conditions Β· 82 outcomes
Detailed Outcomes
Grade:
Effect:
Size:
Sort:
|
B
Anaerobic Capacity
Small Improvement
331 participants
smallβImproves
D
Cortisol
No effect
1 study8 participants
none
?
Muscular Endurance
407 participants
βImproves
?
Oxygen Uptake
85 participants
βImproves
?
Power Output
383 participants
βImproves
?
Fatigue Symptoms
2 studies73 participants
βWorsens
?
Growth Hormone
1 study8 participants
βImproves
?
Muscle Mass
46 participants
βImproves
?
Testosterone
1 study8 participants
βImproves
B
Beta-cell function
Small Decrease
3 studies82 participants
smallβWorsens
?
Insulin
3 studies82 participants
βWorsens
?
Insulin Resistance
3 studies82 participants
βWorsens
?
HbA1c
2 studies134 participants
βWorsens
?
Blood glucose
172 participants
βWorsens
B
Beta-cell function
Small Decrease
3 studies82 participants
smallβWorsens
?
Insulin
3 studies82 participants
βWorsens
?
Insulin Resistance
3 studies82 participants
βWorsens
?
HbA1c
2 studies134 participants
βWorsens
?
Blood glucose
172 participants
βWorsens
B
Beta-cell function
Small Decrease
3 studies82 participants
smallβWorsens
?
Insulin
3 studies82 participants
βWorsens
?
Insulin Resistance
3 studies82 participants
βWorsens
?
HbA1c
2 studies134 participants
βWorsens
?
Blood glucose
172 participants
βWorsens
B
Beta-cell function
Small Decrease
3 studies82 participants
smallβWorsens
?
Insulin
3 studies82 participants
βWorsens
?
Insulin Resistance
3 studies82 participants
βWorsens
?
HbA1c
2 studies134 participants
βWorsens
?
Blood glucose
172 participants
βWorsens
C
Anaerobic Capacity
Small Improvement
20 participants
smallβImproves
?
Fatigue Symptoms
2 studies75 participants
βWorsens
?
Muscular Endurance
415 participants
βImproves
?
Oxygen Uptake
55 participants
βImproves
?
Power Output
360 participants
βImproves
C
Anaerobic Capacity
Small Improvement
19 participants
smallβImproves
?
Power Output
375 participants
βImproves
?
Muscular Endurance
360 participants
βImproves
C
Anaerobic Capacity
Small Improvement
19 participants
smallβImproves
?
Muscle Mass
46 participants
βImproves
?
Oxygen Uptake
46 participants
βImproves
C
Fatigue Symptoms
Small Improvement
1 study20 participants
smallβImproves
D
Body Fat
No effect
1 study37 participants
none
?
Muscular Endurance
57 participants
βImproves
?
Muscle Mass
37 participants
βImproves
?
Power Output
37 participants
βImproves
C
Anaerobic Capacity
Small Improvement
41 participants
smallβImproves
?
Anaerobic Exercise Performance
1461 participants
βImproves
D
Aerobic Exercise Metrics
No effect
8 studies115 participants
none
?
Anaerobic Exercise Performance
1461 participants
βImproves
?
Blood Lactate (Exercise)
9 studies109 participants
βWorsens
?
Rating of Perceived Exertion
4 studies48 participants
βImproves
?
Heart Rate
3 studies39 participants
βWorsens
?
Muscular Endurance
39 participants
βImproves
?
Oxygen Uptake
39 participants
βImproves
?
Fatigue Symptoms
1 study22 participants
βWorsens
D
Aerobic Exercise Metrics
No effect
8 studies115 participants
none
?
Anaerobic Exercise Performance
1461 participants
βImproves
?
Blood Lactate (Exercise)
9 studies109 participants
βWorsens
?
Rating of Perceived Exertion
4 studies48 participants
βImproves
?
Heart Rate
3 studies39 participants
βWorsens
?
Muscular Endurance
379 participants
βImproves
?
Power Output
379 participants
βImproves
D
Cortisol
No effect
1 study8 participants
none
D
Cortisol
No effect
1 study8 participants
none
?
Fatigue Symptoms
1 study51 participants
βWorsens
?
Growth Hormone
1 study8 participants
βImproves
?
Muscular Endurance
8 participants
βImproves
?
Power Output
8 participants
βImproves
?
Testosterone
1 study8 participants
βImproves
D
Body Fat
No effect
1 study37 participants
none
D
Muscle Mass
No effect
37 participants
none
?
Muscular Endurance
37 participants
βImproves
?
Power Output
37 participants
βImproves
?
Anaerobic Exercise Performance
86 participants
βImproves
?
Anaerobic Exercise Performance
86 participants
βImproves
?
Fatigue Symptoms
1 study26 participants
βWorsens
?
Fatigue Symptoms
1 study26 participants
βWorsens
?
Serum BDNF
14 participants
βImproves
Evidence by Condition
Best grade per condition (each condition may have multiple outcomes)
Research Citations (29)
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