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PERFORMANCE & RECOVERY

Beta-Alanine (CarnoSyn)

Muscular endurance · anaerobic capacity

VERY STRONG EVIDENCEVEGANREAD THE RESEARCH
Written to our editorial standards · reviewed against published research· Updated 2 Jun 2026
Last reviewed: May 30, 2026
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Beta-Alanine: Muscular endurance · anaerobic capacity. Builds muscle carnosine, buffering acidity during high-intensity efforts. Most effective for 60-second to 4-minute exertion ranges. Standard dose 3.2 g (split doses), taken in the pre-workout, about $14/month. Evidence rating: very strong evidence.

What is Beta-Alanine?

Beta-alanine is a non-essential amino acid that, once consumed, combines with histidine to form carnosine, a dipeptide stored in skeletal muscle. Carnosine buffers hydrogen ion accumulation during high-intensity exercise, delaying the muscular acidity that limits anaerobic performance. Meta-analyses consistently show meaningful improvements in exercise capacity during efforts lasting 60 seconds to 4 minutes, sprints, CrossFit-style workouts, HIIT, and many team sports. Loading takes 2-4 weeks of consistent supplementation at 3.2-6.4 g per day, ideally split into smaller doses to minimize the characteristic harmless tingling sensation (paresthesia). CarnoSyn is the patented, research-grade form.

WHY IT MATTERS

Builds muscle carnosine, buffering acidity during high-intensity efforts. Most effective for 60-second to 4-minute exertion ranges.

Natural food sources

Where possible, get Beta-Alanine from whole foods first. Common dietary sources include:

BeefPorkPoultryFish

Where to buy

NOW Foods Beta-Alanine Pure Powder
RECOMMENDED
NOW Foods, Beta-Alanine
3.2 g (split doses) · Pre-workout · ~$14/month

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Common questions

What is Beta-Alanine?
Beta-alanine is a non-essential amino acid that, once consumed, combines with histidine to form carnosine, a dipeptide stored in skeletal muscle. Carnosine buffers hydrogen ion accumulation during high-intensity exercise, delaying the muscular acidity that limits anaerobic performance. Meta-analyses consistently show meaningful improvements in exercise capacity during efforts lasting 60 seconds to 4 minutes, sprints, CrossFit-style workouts, HIIT, and many team sports. Loading takes 2-4 weeks of consistent supplementation at 3.2-6.4 g per day, ideally split into smaller doses to minimize the characteristic harmless tingling sensation (paresthesia). CarnoSyn is the patented, research-grade form.
What is Beta-Alanine used for?
Muscular endurance · anaerobic capacity. Builds muscle carnosine, buffering acidity during high-intensity efforts. Most effective for 60-second to 4-minute exertion ranges.
What is the standard dose of Beta-Alanine?
3.2 g (split doses), typically taken in the pre-workout. Approximate cost is $14 per month.
How strong is the evidence for Beta-Alanine?
Very strong evidence for its primary uses. See the full study list on the research page.

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