Amino acids
Beta-alanine
Also called: beta alanine, carnosine
An amino acid that raises carnosine in muscles, which buffers acid.
- Why people take it
- High-intensity exercise lasting 1–4 minutes.
- What the evidence says
- Good evidence for a small improvement in that kind of exercise.
- How it is usually taken
- Usually 3.2 to 6.4 g a day in split doses for at least 4 weeks; tingling skin is harmless.
- Be careful
- Harmless tingling of the skin; split the dose to reduce it.
- Medicines it can interact with
- No important medicine interactions are known, but tell your doctor and pharmacist about every supplement you take.
Other amino acids
Common questions
What is Beta-alanine?
An amino acid that raises carnosine in muscles, which buffers acid.
Why do people take Beta-alanine?
High-intensity exercise lasting 1–4 minutes.
Does Beta-alanine work?
Good evidence for a small improvement in that kind of exercise.
How much Beta-alanine do people take?
Usually 3.2 to 6.4 g a day in split doses for at least 4 weeks; tingling skin is harmless.
Is Beta-alanine safe?
Harmless tingling of the skin; split the dose to reduce it.
Does Beta-alanine interact with medicines?
No important medicine interactions are known, but tell your doctor and pharmacist about every supplement you take.
Sources and further reading
Last reviewed 31 October 2026. Written by Satya Babu.
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