Beta Alanine Supplement Benefits
Updated Apr. 23rd, 2024 | Read Time: 2 Minutes | What You Will Learn:
- Beta-Alanine Health Benefits
- Muscle Building
- Energy Boosting
- Beta-Alanine Supplement Varieties: Formats, Forms & Dosage
- Beta-Alanine Side Effects & Cautions
- Nutritional Information
- Reader Comments (2)
Unlike the common form of alanine that is used to build the proteins in our bodies, the beta form is not used in protein synthesis. It is an amino acid that acts as a precursor of carnosine. In fact, carnosine levels are limited by the amount of beta-alanine (BA) available in the system. Taking in additional BA can ensure optimal carnosine synthesis.
Beta-Alanine Health Benefits
Muscle Building
Supplementation with this amino has been shown to increase the concentration of carnosine in muscle cells. In one study, daily supplementation may result in an average of 80% increase in intramuscular carnosine content. This has been shown to promote an increase in lean muscle mass in advanced athletes, even if weight is lost during supplementation. Higher muscle carnosine content is also associated with more fast-twitch muscle fibres, like those required by sprinters. Beta-alanine also helps regulate acid in muscles and prevents muscle fatigue. This is why many gym-goers take this supplement to help increase their workout duration and intensity.
Energy Boosting
Beta-alanine is also said to increase energy for both the athletically inclined and elderly who could use a boost in physical endurance and energy.
Beta-Alanine Supplement Varieties: Formats, Forms & Dosage
Commonly found in amino combination capsules and powders such as Almax Beta Alanine, pre-workout formulas and Optimum Nutrition Amino Energy.
The studied dose for supplementation to increase muscle carnosine content was 3.2-6.4g daily, over a period of 4-10 weeks. However, it's best to follow the dosing directions on your product's label. It can also be ingested through animal proteins in your diet, such as beef, fish and poultry.
Beta-Alanine Side Effects & Cautions
Large doses may cause a tingling feeling called paresthesia. This most often occurs on the face, abdomen, chest, and extremities. It is a harmless side effect, but some people find the sensation uncomfortable.
If you are pregnant or breastfeeding, you should consult with your healthcare provider before taking this supplement.
It's cool that as a protein-forming amino acid, alanine makes muscles while as a precursor to carnosine, beta alanine supports muscles in excercise (eg by regulating acid levels as well as fatigue), promotes an increase in lean muscle mass in advanced athletes, and could even support the formation of more fast-twitch muscle fibres. I'll have to think about alanine (both forms!) the next time I'm thinking of ways to support my muscle health
Hello Rachel,
Thank you for sharing. Indeed, this is a great supplement to help build muscles and support their recovery from a workout. You can find all the other ways to support muscle health in this post workout supplement article: https://www.nationalnutrition.ca/articles/health-concerns/health-concerns-articles-post-workout/