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Also known as β-Alanine, CarnoSyn
Amino acid that raises carnosine in muscle, a buffer that mops up the acid produced during hard efforts lasting roughly 1 to 10 minutes. It works by building up stores over weeks, not as a one-off pre-workout boost; trials typically used 4 to 6.4 g a day split into small doses. The pins-and-needles tingling (paraesthesia) many people feel after a dose is a known, temporary effect not considered harmful, and smaller split doses reduce it. Meta-analyses find a small benefit for high-intensity exercise lasting 0.5 to 10 minutes, little for efforts under a minute, and inconsistent effects on maximal strength.
We link to relevant studies and leave interpretation to you and your healthcare professional.
The large figures are what the studies reported for each thing they measured. Open a card for every result.
Associated conditions and community-reported outcomes, wrapped together on one page. Aggregates appear only once enough reports arrive.
How this compound is sold in the UK, and where our readers typically find it.
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No figure given: Mean power output (reported a benefit); Body composition (unclear); Feeling of fatigue (reported a benefit); Muscle carnosine (reported a benefit).
7 of 14 results reported a benefit
5 studies, including a review of trials
In the trial behind the 17% figure, beta-alanine improved one of three endurance tests (holding a contraction) but not repetitions or isokinetic work. Reviews find inconsistent effects on maximal strength.
No figure given: Maximal strength and power (mixed results); Maximal strength (1RM) (mixed results); Muscle strength (general) (no clear benefit); Lifting power (reported a benefit); Repetitions to failure (reported a benefit); Body measurements (no clear benefit); Sets completed in load test (reported a benefit).
Every resultAudited published research for Beta-Alanine by condition. Drill into a pair page for the full breakdown.
Each bar counts published studies for this compound in that condition.
Where people report using it and what trials suggest
Common claims the trials do not support
Well-studied carnosine builder with a small, real benefit for hard efforts of about 1-10 minutes; needs weeks of daily dosing, and a temporary tingling after doses is the side effect most users notice.
Safety notes: Tingling or pins-and-needles (paraesthesia) on the face, neck and hands is common after larger single doses, starts within minutes and fades; splitting the dose or using sustained-release forms reduces it. A 2014 review noted side effects are under-reported in trials and long-term safety data are limited. General information, not medical advice.
Evidence grades reflect study quality and consistency, not marketing claims.
Summaries of published trial results for this compound, grouped by condition. In these tables every number is exactly as the researchers published it. The headline figures above show a simple average where several studies measured the same thing in the same unit, and say so; nothing else is calculated or converted.
How to read this table
In short: benefit is what was observed; evidence is how much you should trust the observation. A “Benefit seen” tag on a weak study counts for far less than the same tag on a meta-analysis.
| Outcome measured | What trials found | Effect size | People studied | Duration | Type of evidence | Study |
|---|---|---|---|---|---|---|
| Yo-Yo level 2 test performance | Beta-alanine improved Yo-Yo level 2 test performance (1.41; 95% CI: 0.35, 2.48) compared with placebo. (95% CI: 0.35, 2.48)Benefit seen | 1.41 | — | — | Meta-analysis · 2021 | PMID 34024507 |
| Yo-Yo test performance, 6-12 weeks of supplementation | Beta-alanine improved Yo-Yo test performance, 6-12 weeks of supplementation (1.02; 95% CI: 0.01, 2.05) compared with placebo. (95% CI: 0.01, 2.05)Benefit seen | 1.02 | — | — | Meta-analysis · 2021 | PMID 34024507 |
| Yo-Yo test performance, all studies | Beta-alanine did not significantly improve Yo-Yo test performance, all studies (0.68 SMD; 95% confidence interval [CI]: -0.30, 1.67) compared with placebo. (95% confidence interval [CI]: -0.30, 1.67)No clear benefit | 0.68 SMD | — | — | Meta-analysis · 2021 | PMID 34024507 |
| Exercise capacity | Β-alanine supplementation improved Exercise capacity (0.4998; 95% CI 0.246 to 0.753) compared with placebo in 1461. (95% CI 0.246 to 0.753)Benefit seen | 0.4998 | 1461 | — | Meta-analysis · 2017 | PMID 27797728 |
| Exercise capacity and performance (all measures pooled) | Β-alanine supplementation improved Exercise capacity and performance (all measures pooled) (0.18; 95% CI 0.08 to 0.28) compared with placebo in 1461. (95% CI 0.08 to 0.28)Benefit seen | 0.18 | 1461 | — | Meta-analysis · 2017 | PMID 27797728 |
| Performance | Β-alanine supplementation showed an unclear effect on Performance (0.1078; 95% CI -0.201 to 0.416) compared with placebo in 1461. (95% CI -0.201 to 0.416)Unclear | 0.1078 | 1461 | — | Meta-analysis · 2017 | PMID 27797728 |
| exercise capacity | Β-alanine supplementation improved exercise capacity (P=0.013) compared with placebo in 360. (P=0.013)Benefit seen | no number reported | 360 | — | Meta-analysis · 2012 | PMID 22270875 |
| exercise lasting <60 s | Β-alanine supplementation did not significantly improve exercise lasting <60 s (P=0.312) compared with placebo in 360. (P=0.312)No clear benefit | no number reported | 360 | — | Meta-analysis · 2012 | PMID 22270875 |
| exercise lasting >240 s | Β-alanine supplementation improved exercise lasting >240 s (P=0.046) compared with placebo in 360. (P=0.046)Benefit seen | no number reported | 360 | — | Meta-analysis · 2012 | PMID 22270875 |
| exercise lasting 60-240 s | Β-alanine supplementation improved exercise lasting 60-240 s (P=0.001) compared with placebo in 360. (P=0.001)Benefit seen | no number reported | 360 | — | Meta-analysis · 2012 | PMID 22270875 |
| exercise performance | Β-alanine supplementation did not significantly improve exercise performance (P=0.204) compared with placebo in 360. (P=0.204)No clear benefit | no number reported | 360 | — | Meta-analysis · 2012 | PMID 22270875 |
| Median improvement in exercise outcome (median total 179 g taken) | Β-alanine supplementation improved Median improvement in exercise outcome (median total 179 g taken) (2.85%; (-0.37 to 10.49%)) compared with placebo in 360.Benefit seen | 2.85% | 360 | — | Meta-analysis · 2012 | PMID 22270875 |
| outcome of exercise measures | Β-alanine supplementation improved outcome of exercise measures (P=0.002) compared with placebo in 360. (P=0.002)Benefit seen | no number reported | 360 | — | Meta-analysis · 2012 | PMID 22270875 |
| Maximal intensity exercise performance | Beta-alanine supplementation improved Maximal intensity exercise performance (0.39; 95% confidence interval [CI] [0.09, 0.69]; p = .01) compared with placebo in 331. (95% confidence interval [CI] [0.09, 0.69]; p = .01)Benefit seen | 0.39 | 331 | — | Systematic review · 2024 | PMID 39032921 |
| Maximal intensity exercise performance at 4 weeks | Beta-alanine supplementation improved Maximal intensity exercise performance at 4 weeks (0.34; 95% CI [0.02, 0.67]; p = .04) compared with placebo (4 weeks). (95% CI [0.02, 0.67]; p = .04)Benefit seen | 0.34 | — | 4 weeks | Systematic review · 2024 | PMID 39032921 |
| Maximal intensity exercise performance for 4-10 min maximal effort | Beta-alanine supplementation improved Maximal intensity exercise performance for 4-10 min maximal effort (0.55; 95% CI [0.07, 1.04]; p = .03) compared with placebo. (95% CI [0.07, 1.04]; p = .03)Benefit seen | 0.55 | — | — | Systematic review · 2024 | PMID 39032921 |
| Maximal intensity exercise performance with high beta-alanine dosage (5.6-6.4 g per day) | Beta-alanine supplementation improved Maximal intensity exercise performance with high beta-alanine dosage (5.6-6.4 g per day) (0.35; 95% CI [0.09, 0.62]; p = .009) compared with placebo. (95% CI [0.09, 0.62]; p = .009)Benefit seen | 0.35 | — | — | Systematic review · 2024 | PMID 39032921 |
| body composition | Beta alanine showed an unclear effect on body composition with no comparator reported.Unclear | no number reported | — | — | Systematic review · 2014 | PMID 23918656 |
| carnosine content | Beta alanine improved carnosine content with no comparator reported.Benefit seen | no number reported | — | — | Systematic review · 2014 | PMID 23918656 |
| feeling of fatigue and exhaustion | Beta alanine improved feeling of fatigue and exhaustion with no comparator reported.Benefit seen | no number reported | — | — | Systematic review · 2014 | PMID 23918656 |
| power output | Beta alanine improved power output with no comparator reported.Benefit seen | no number reported | — | — | Systematic review · 2014 | PMID 23918656 |
| side effects | Beta alanine showed an unclear effect on side effects with no comparator reported.Unclear | no number reported | — | — | Systematic review · 2014 | PMID 23918656 |
| working capacity | Beta alanine improved working capacity with no comparator reported.Benefit seen | no number reported | — | — | Systematic review · 2014 | PMID 23918656 |
| Outcome measured | What trials found | Effect size | People studied | Duration | Type of evidence | Study |
|---|---|---|---|---|---|---|
| Maximal strength and power with split daily doses (4-6.4 g a day in small servings) | Beta-alanine improved Maximal strength and power with split daily doses (4-6.4 g a day in small servings) with no comparator reported.Benefit seen | no number reported | — | — | Systematic review · 2025 | PMID 40995761 |
| Strength and power with sustained-release or single large servings, or low-stress training | Beta-alanine did not significantly improve Strength and power with sustained-release or single large servings, or low-stress training with no comparator reported.No clear benefit | no number reported | — | — | Systematic review · 2025 | PMID 40995761 |
| Isokinetic endurance performance (peak torque, fatigue index, total work) | Beta-alanine did not significantly improve Isokinetic endurance performance (peak torque, fatigue index, total work) (p > 0.1) compared with placebo; the difference versus placebo was not statistically established in Twenty (4 weeks). (p > 0.1)No clear benefit | no number reported | Twenty | 4 weeks | RCT · 2019 | PMID 29905904 |
| Isotonic endurance performance (total number of repetitions, leg or bench press) | Beta-alanine did not significantly improve Isotonic endurance performance (total number of repetitions, leg or bench press) (p > 0.1) compared with placebo; the difference versus placebo was not statistically established in Twenty (4 weeks). (p > 0.1)No clear benefit | no number reported | Twenty | 4 weeks | RCT · 2019 | PMID 29905904 |
| Time-to-exhaustion during the isometric endurance test | Beta-alanine improved Time-to-exhaustion during the isometric endurance test (~ 17%; p < 0.01) compared with placebo in Twenty (4 weeks). (p < 0.01)Benefit seen | ~ 17% | Twenty | 4 weeks | RCT · 2019 | PMID 29905904 |
| 1RM leg press (gain attributable to beta-alanine) | Beta-alanine did not significantly improve 1RM leg press (gain attributable to beta-alanine) compared with placebo in 27 (12-week).No clear benefit | no number reported | 27 | 12-week | RCT · 2018 | PMID 29336621 |
| Anthropometrics | Beta-alanine did not significantly improve Anthropometrics (p > .05) compared with placebo in 27 (12-week). (p > .05)No clear benefit | no number reported | 27 | 12-week | RCT · 2018 | PMID 29336621 |
| Strength measures | Beta-alanine did not significantly improve Strength measures (p > .05) compared with placebo in 27 (12-week). (p > .05)No clear benefit | no number reported | 27 | 12-week | RCT · 2018 | PMID 29336621 |
| Average power at 1RM, training gain (beta-alanine 42.65% vs placebo 21.07%) | Β-alanine improved Average power at 1RM, training gain (beta-alanine 42.65% vs placebo 21.07%) (p = 0.045) compared with placebo in Thirty (5 weeks). (p = 0.045)Benefit seen | no number reported | Thirty | 5 weeks | RCT · 2018 | PMID 29713250 |
| Average power at maximum power output, training gain (beta-alanine 20.17% vs placebo 10.74%) | Β-alanine improved Average power at maximum power output, training gain (beta-alanine 20.17% vs placebo 10.74%) (p = 0.037) compared with placebo in Thirty (5 weeks). (p = 0.037)Benefit seen | no number reported | Thirty | 5 weeks | RCT · 2018 | PMID 29713250 |
| Load lifted at 1RM, training gain (beta-alanine 24 kg vs placebo 16 kg) | Β-alanine improved Load lifted at 1RM, training gain (beta-alanine 24 kg vs placebo 16 kg) (p = 0.014) compared with placebo in Thirty (5 weeks). (p = 0.014)Benefit seen | no number reported | Thirty | 5 weeks | RCT · 2018 | PMID 29713250 |
| Sets completed in incremental load test (beta-alanine 2.79 vs placebo 1.58) | Β-alanine improved Sets completed in incremental load test (beta-alanine 2.79 vs placebo 1.58) (p = 0.025) compared with placebo in Thirty (5 weeks). (p = 0.025)Benefit seen | no number reported | Thirty | 5 weeks | RCT · 2018 | PMID 29713250 |
| Body composition and maximal strength | Β-alanine did not significantly improve Body composition and maximal strength compared with placebo in 16 (8 weeks).No clear benefit | no number reported | 16 | 8 weeks | RCT · 2016 | PMID 25486294 |
| Leg press repetitions at 65% (LPreps) | Β-alanine improved Leg press repetitions at 65% (LPreps) (p = 0.040; p = 0.041) compared with placebo in 16 (8 weeks). (p = 0.040; p = 0.041)Benefit seen | no number reported | 16 | 8 weeks | RCT · 2016 | PMID 25486294 |