Beta-alanine

What is beta-alanine?

Beta-alanine is a non-proteinogenic amino acid. The body makes it itself, and it is found in meat and fish. Together with the amino acid histidine, beta-alanine is a building block of carnosine, a dipeptide stored mainly in muscle tissue. In sport, beta-alanine is a classic ingredient of pre-workout products and is also sold on its own.

No health claims for beta-alanine are authorised in the EU. This page therefore covers its forms and how to choose.

The typical tingling

Many people know the feeling: shortly after taking a larger amount of beta-alanine, a tingling sensation can appear on the skin, especially on the face, hands and ears. The technical term is paraesthesia. It is well known and usually fades after a short time. If you do not like it, split the daily amount into several smaller servings or choose capsules and tablets with a lower amount per piece.

Our range

• Powder: NOW Foods Beta-Alanine Powder, Trec Nutrition Beta-Alanine Powder, Trec Nutrition Endurance Beta-Alanine Sport in watermelon, Olimp Beta Alanine Xplode in orange and Allnutrition Beta Alanine.
• Capsules: NOW Foods Beta-Alanine with 750 mg, Trec Nutrition Beta-Alanine 700 and Endurance Beta-Alanine Sport 700, Nutrend Beta-Alanine Compressed Caps, Applied Nutrition Beta-Alanine with 1500 mg and 3000 mg.
• Tablets and more: Olimp Beta Alanine Carno Rush Mega Tabs and Allnutrition Beta-Alanine Endurance Max.

What to look for

• Amount per serving: capsules often contain 700 to 750 mg, so for larger amounts you need several.
• Powder or capsules: powder is cheap per gram and mixes with other sports powders.
• Extras: some products contain taurine, electrolytes or flavourings.
• Dose: follow the directions on the label.

Food supplements are not a substitute for a varied diet.

Frequently asked questions

Why does beta-alanine make my skin tingle?

The tingling (paraesthesia) is a known side sensation with larger single amounts. Smaller servings spread over the day are one option.

Is beta-alanine the same as alanine?

No. L-alanine is a proteinogenic amino acid, while beta-alanine is a different compound with a similar name.

Can I combine beta-alanine with creatine?

Many athletes use both, and there are pre-workouts that contain the two together. Check the amounts on the label.