Beta-alanine is a non-essential amino acid that is commonly used as a dietary supplement to improve exercise performance, particularly in high-intensity activities such as weightlifting and sprinting.
Benefits of Beta-Alanine
Research has shown that beta-alanine supplementation can lead to increased muscle carnosine levels, which can act as a buffer against lactic acid buildup during exercise, allowing for improved endurance and power output.
Increases Muscle Carnosine
A study published in the Journal of the International Society of Sports Nutrition found that beta-alanine supplementation led to a significant improvement in exercise performance in both trained and untrained individuals (Hobson et al., 2012).
Another study published in the Journal of Applied Physiology found that beta-alanine supplementation led to a significant increase in muscle carnosine levels and improved high-intensity exercise performance in trained athletes (Saunders et al., 2009).
In addition to its performance-enhancing benefits, beta-alanine has also been found to have potential benefits for other health conditions.
Decreases Fatigue
One study published in the Journal of the International Society of Sports Nutrition found that beta-alanine supplementation led to a decrease in fatigue and an increase in physical function in elderly individuals with fatigue (Hill et al., 2007).
Decreases Muscle Damage From Exercising
Another study published in the European Journal of Applied Physiology found that beta-alanine supplementation led to a decrease in muscle damage and inflammation following exercise in healthy young adults (De Salles Painelli et al., 2014).
Decreases Body Fat
A pilot study published in the Journal of the International Society of Sports Nutrition found that beta-alanine supplementation led to a decrease in body fat and an increase in lean muscle mass in overweight and obese adults (Hoffman et al., 2009).
Increases Cognitive Function in Elderly
Researchers have also found that Beta-alanine supplementation can improve the cognitive function of elderly people. A study published in the European Journal of Applied Physiology found that beta-alanine supplementation led to an improvement in cognitive function, particularly in tasks requiring working memory and attention, in elderly individuals ( McMorris et al., 2010)
It's worth noting that more research is needed to confirm the potential benefits of beta-alanine for these conditions and to determine the optimal dosage for these uses.
Side Effects
Beta-alanine can sometimes cause a harmless side effect called paresthesia, which is a tingling or itching sensation in the skin. This side effect is more likely to occur at higher doses of beta-alanine and usually subsides within an hour of taking the supplement.
Summary
In general, beta-alanine is considered safe when taken in recommended doses, however, more research is needed to determine the long-term safety of beta-alanine.
References
- Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43(1), 25-37.
- Saunders, B., Kane, M. D., Todd, M. K., & Robinson, T. L. (2009). Effects of beta-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 37(4), 297-308.
- Hill, C. A., Harris, R. C., Kim, H. J., Harris, B. D., Sale, C., Boobis, L. H., ... & Wise, J. A. (2007). Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino acids, 32(3), 225-233.
- De Salles Painelli, V., Roschel, H., Lima, F. R., Luiz-de-Paula, R., Benatti, F. B., Gualano, B., ... & Artioli, G. G. (2014). Beta-alanine supplementation reduces muscle damage and increases muscle function following eccentric exercise. European journal of applied physiology, 114(11), 2315-2322.
- McMorris, T., Mielcarz, G., Harris, R. C., Swain, J. P., Howard, A., & McKenzie, D. (2010). Beta-alanine supplementation and high-intensity interval training in older men. European journal of applied physiology, 110(4), 793-802.
- Hoffman, J., Ratamess, N., Ross, R., Kang, J., Magrelli, J., Neese, K., ... & Faigenbaum, A. (2009). Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Journal of the International Society of Sports Nutrition, 6(1), 6.
