Your Complete Guide to Beta-Alanine

Every athlete, from the fitness enthusiast to the professional, is on a journey to improve every day—whether that means setting a new PR, beating the competition, or simply feeling stronger and more confident.

Beta-alanine can fuel the athlete in all of us. As the go-to ingredient for sports nutrition formulations, beta-alanine helps build better muscle, faster. It helps us gain focus, energy, and strength. When it comes to enhancing muscle strength, power, growth, and endurance, beta-alanine is the athlete’s secret weapon.

Beta-Alanine Index

What is Beta-Alanine?

carnosyn beta-alanine

Beta-alanine is a non-proteinogenic amino acid that’s naturally produced in the body. Combined with histidine, it forms a dipeptide called carnosine. Over time, carnosine acts as a buffer to help delay the onset of lactic acid, prevent muscle fatigue, build endurance, and speed recovery.

Beta-alanine is one of the most used and professionally-commended supplements to athletes and professionals to enhance the capacity to exercise and train, build lean muscle mass, and improve physical function.

Quick tip: Beta-alanine is an amino acid that the body uses to produce carnosine. Carnosine keeps proper pH from dropping, so that muscles can continuously perform at optimal levels.

The Top Food Sources of Beta-Alanine.

Beta-alanine is found in top food sources like meat, poultry, and fish. Beta-alanine and histidine-containing dipeptides like carnosine and anserine are absorbed during the digestive process. While food sources of beta-alanine can be sufficient, many people choose to supplement their diet with beta-alanine.

When it comes to improving athletic performance, the beta-alanine from the body’s natural production and most diets is simply not enough. Studies have shown that supplementing with beta-alanine provides significant health benefits like muscle recovery and improved cognitive functioning.

Quick tip: Foods rich in carnosine like meat, poultry, and fish provide beta-alanine in our diet, but not necessarily in optimal levels.

How Does Beta-Alanine Work?

Beta-alanine works by binding with histidine in both the brain and the muscles. This binding creates carnosine. Using beta-alanine supplements helps to enhance carnosine levels in the body by up to 80%. By increasing carnosine levels, we can prevent the acid build-up that contributes to fatigue when training.

In one 28-day study, participants saw a 12% increase in working capacity and a 16.9% increase in a physical working capacity. Another study found that beta-alanine improved exercise capacity and power, mainly when performing short bursts of high-intensity exercise.

Quick Tip: Beta-alanine works by enhancing carnosine levels to delay muscle fatigue and speed recovery.

The Top 4 Benefits of Beta-Alanine.

Simply put, beta-alanine can fuel better performance, bigger gains, faster recovery, and laser focus. Many athletes rely on beta-alanine to supplement their workouts and surpass their training goals. Learn more about the benefits of beta-alanine.

1. Better Athletic Performance

Delaying the onset of fatigue gives athletes a competitive edge to break through and test their limits. High-quality supplementation is proven to speed recovery time and enhance mental focus, which helps athletes move through tough training and workouts with greater ease.

2. Bigger Gains

Athletes are constantly challenging their muscles to work harder under greater tension. Beta-alanine can give that extra edge to push gains to the limit.

Improving endurance allows for extended training at harder intervals, pushing out those game-changing extra reps for better gains.

3. Faster Recovery

Higher levels of muscle carnosine can speed up recovery. Beta-alanine increases muscle carnosine, preventing the acid build-up that contributes to soreness and fatigue. Quicker recovery means spending more time training.

4. Laser Focus

We’ve all heard the old saying, “Get your head in the game.” Performance is essential, but focus can be a game-changer. If your head’s not in it, you won’t have the mental capacity to push forward when training gets tough.

Read more about a 30-day study involving 18 elite soldiers who found that beta-alanine supplementation improved cognitive function during combat testing sessions.

Quick Tip: Beta-alanine can fuel better performance and lead to bigger gains, faster recovery, and laser focus.

The Science Behind Beta-Alanine.

Delving deeper into the science behind beta-alanine, we can explore a process called glycolysis, as well as what triggers fatigue and how carnosine buffers that decline.


Glycolysis is the breaking down of glucose in the body to generate energy. For sustained or intermittent high-intensity exercise, glucose is the primary energy source. When the intensity of a workout increases, it’s lactate and hydrogen ions, in equal amounts, that become the major end-products of glucose metabolism.

When we exercise, highly reactive hydrogen ions cause a fall in pH in our muscle, a process also referred to as acidification. Throughout our workout, hydrogen ions can be actively transported from the muscle cells and into our circulatory system. However, at higher exercise intensities, the rate of hydrogen ion production becomes increasingly insufficient. Progressive acidification may then occur, especially in the strength-generating fast-twitch muscle fibers.

Onset of Fatigue

As the muscle pH falls, it exacerbates the onset of fatigue. This rise in acidity compromises the proteins responsible for power generation and shortening of the muscle fibers.

Carnosine Buffer

Basically, carnosine buffers that pH decline. When histidine attaches to beta-alanine, it takes on an additional hydrogen ion.

The histidine half of the carnosine molecule acts as a buffer, but the beta-alanine half is equally as important. It prevents the histidine from combining with other amino acids to form proteins. As a result, high concentrations of carnosine accumulate in the muscle cells.

So here’s where your workout gets impacted: high concentrations of carnosine mean more effective buffering and a delay—or prevention—of muscle fatigue.

Quick Tip: As acidity rises and pH in the muscle drops, fatigue can set in. Carnosine acts as a buffer during that decline.

How Will Beta-Alanine Affect My Body Composition?

Studies have shown that beta-alanine can have a significant impact on body composition. According to one study, athletes have achieved an increase in lean muscle mass in just three weeks.

Greater endurance leads to an increase in stamina and strength, which accelerates muscle growth. Top performers supplement with beta-alanine because it works. See documented results with before and after photos of professional athletes here.

Quick Tip: Beta-alanine can boost athletic performance, which leads to an increase in lean muscle mass.

What is the Link Between Carnosine and Beta-Alanine?

carnosyn beta-alanine and carnosineFirst, What’s Beta-Alanine Again?

Beta-alanine is a naturally occurring amino acid that supports the synthesis of muscle carnosine in the body. Carnosine acts as a buffer against a drop in pH and delays the onset of muscle fatigue and failure.

Beta-alanine is also found in foods such as meat and fish. It combines with the amino acid histidine to form the dipeptide called carnosine. Over time, carnosine acts as a buffer to help delay the onset of lactic acid and muscle fatigue and failure, while building endurance and improving recovery.

Now, What’s Carnosine?

Carnosine is a dipeptide, or a compound made up of two linked amino acids: beta-alanine and histidine. More specifically, this compound is in the active tissues of the body, including the heart and the brain. Carnosine is instrumental in the improvement of muscle strength and performance during exercise.

How Do Beta-Alanine and Carnosine Work Together?

During exercise or training sessions, through the process of glycolysis, glucose is broken down, and pyruvate is produced, which is sometimes converted to a chemical known as lactate. Lactate produces high quantities of hydrogen ions. The increased acidity lowers the pH level in the muscles. The acidity in the tissues blocks the process of glycolysis reduces the elasticity of the muscles. That decrease in elasticity is the origin of exhaustion and fatigue during exercise.

The introduction of beta-alanine in the body, and in turn, higher levels of carnosine act as a buffer against a drop in pH and reduce acidity levels in the muscles during exercises. The reduction of fatigue tells us that beta-alanine is beneficial to professional athletes and those looking to gain a competitive edge.

Quick Tip: Beta-alanine and carnosine work together to reduce fatigue by lowering the levels of acidity in muscles.

Why is it Ineffective to Ingest Carnosine Directly?

Simply put, carnosine isn’t absorbed optimally when taken directly. Orally ingested carnosine breaks down into beta-alanine and histidine on absorption from the gut. Only micro amounts of beta-alanine make their way to the bloodstream. Research tells us that the body has enough histidine to meet the demands of muscles for synthesizing carnosine, but not enough beta-alanine.

Beta-alanine supplementation augments the small amounts available from (1) synthesis in the liver, and (2) from the ingestion of meat and fish. Supplemental beta-alanine combines with the naturally occurring histidine to increase the levels of carnosine.

Quick Tip: The most effective way to increase carnosine levels in the body is to supplement with the right dosage of beta-alanine.

Top 5 Reasons to Take Beta-Alanine, Even if You’re Not an Athlete.

Supplementing with beta-alanine is not just for athletes. Beta-alanine is making an impact in the general wellness and healthy aging market. As a critical building block of carnosine, this powerful antioxidant can support healthy aging throughout the body. Regardless of your athletic status, these are the top five reasons to take beta-alanine:

Brain Health*

Carnosine is a powerful antioxidant. Its strong anti-glycation ability protects the brain and supports cognitive function and mental acuity. It may also decrease occasional anxiety, support memory, delay mental fatigue, speed up executive function, and increase focus.*

Heart Health*

Carnosine helps regulate muscle contractions and prevent lipid oxidation in the body. It also supports healthy circulation and already-healthy blood pressure levels through vasodilation.*

Muscle Function*

Carnosine promotes muscle quality and function. Muscle function is vital in supporting our frame, aiding balance, and maintaining strength for everyday activity.*

Systemic Protection*

Carnosine chelates heavy metals, supports blood sugar levels already in the healthy range, regulates immune system response, and acts as an anti-inflammatory factor. Its antioxidant properties protect against free radicals throughout the body.*

Bone Health*

Carnosine benefits bone and joint health through its anti-glycation action. Carnosine can contribute to overall skeletal integrity by directly protecting bone structure and supporting muscle function.*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Quick Tip: Beta-alanine can make a significant impact on your overall wellness, including brain health, heart health, muscle function, systemic protection, and bone health.

Why Do Vegans and Vegetarians Need to Supplement with Beta-Alanine?

Most individuals do not consume enough beta-alanine in their diets to increase athletic performance. Since meat, poultry, and fish are the highest dietary sources of beta-alanine, vegetarian athletes have an even greater need to supplement beta-alanine levels. It is critical for those with vegan or vegetarian dietary restrictions to supplement with beta-alanine to ensure healthy carnosine levels.

Quick Tip: Vegans and vegetarians need to supplement with beta-alanine because meat sources are the most common source of beta-alanine.

When Should I Take Beta-alanine?

The most important thing to remember about when to take beta-alanine is to dose every day—even on non-workout days. The concentration of muscle carnosine builds over time. That’s why it’s crucial to supplement daily. How and when you get your daily dose is a matter of preference.

Beta-alanine can be stacked in one of three ways:

  1. Part of a pre-workout or postworkout
  2. Stand-alone product in single doses or multiple doses
  3. Combination of pre/post formulations and stand-alone products

Quick Tip: Athletes typically supplement with beta-alanine in a pre-workout product. A consistent daily dose will fuel your workout no matter what time you take it.

What Dose of Beta-Alanine is Right for Me?

Getting results with beta-alanine is simple—if you take the right amount. Many athletes and sports nutrition brands are unaware of how much beta-alanine should go into their formulations.

Here’s what you need to know about beta-alanine dosage:

  • Beta-alanine, like creatine, requires a loading phase. To obtain optimal muscle-building results, scientists recommend a minimum daily dosage of 3.2 grams of beta-alanine per day for at least four weeks.
  • Studies prove that increasing beta-alanine intake to 179 grams over 28 days (an average of 6.4 grams per day) can significantly amplify muscle performance.
  • Studies also further demonstrate that dosing even more CarnoSyn® results in exponentially increased gains.

Put simply, the more CarnoSyn® you take, the better results you will see.

Ready for more? CarnoSyn® beta-alanine can be stacked to equal or exceed an average of 3.2 to 6.4 grams per day.

Quick Tip: An average of 6.4 grams of beta-alanine per day can make a significant impact on muscle performance. When it comes to beta-alanine consumption, the more the better for maximum gains.

What is Sustained-Release Beta-Alanine?

With sustained release beta-alanine, you can get even more results, faster. The sustained release delivery system allows athletes to ingest higher levels of beta-alanine comfortably and with extended absorption. Higher dosage converts to faster increases in muscle carnosine—and, as a result, much faster gains.

Benefits of a sustained release dosage:

  • Remains in the body longer to support maximum muscle retention*
  • Delivers a higher dose more comfortably
  • Elevates muscle carnosine levels faster*
  • Simplifies daily dosing
  • Suitable for all paresthesia-sensation thresholds

Quick Tip: Beta-alanine in a sustained release formulation provides advanced delivery and simplified dosing.

Why Does Beta-Alanine Make Me Tingle?

Tingling of the body is the only side effect associated with beta-alanine supplementation. This tingling sensation is known as paresthesia which many people feel after ingesting beta-alanine. There are no harmful effects associated with paresthesia. As the paresthesia threshold varies from person to person, the level of tingling experienced may vary.

There are ways around the feeling of paresthesia, like taking multiple lower doses of beta-alanine throughout the day or using a sustained release version to release the beta-alanine within your body gradually.

For example, SR CarnoSyn® features a sustained release profile designed to mitigate the feelings of paresthesia associated with instant release beta-alanine. Sensitivity may vary depending upon the individual and the dosage amount and food intake before supplementing with SR CarnoSyn®.

Quick Tip: A tingling sensation, also known as paresthesia, is a potential side effect of beta-alanine. It’s not harmful and varies from person to person.

What are the Side Effects of Beta-Alanine?

There are no known adverse side effects of beta-alanine. Some people experience a tingling sensation referred to as paresthesia. While there are no harmful effects associated with paresthesia, it can be avoided or reduced. Making changes to the dosage amount and frequency, taking supplements with food, and choosing a sustained vs. instant release are all ways to find what’s right for you.

Quick Tip: Some people experience a tingling sensation from beta-alanine, but there are no harmful side effects.

Is Beta-Alanine Safe?

Beta-alanine is a naturally occurring amino acid in the body. Supplementation with beta-alanine is safe and can be extremely beneficial. There are two factors to consider, however. When supplementing with beta-alanine, it’s important to know the source and quality of the ingredients.

With so many brands on the market, it can be confusing to determine safety and efficacy. Finding beta-alanine that’s patented, not generic, is the key to ensuring your beta-alanine is safe.

Quick Tip: Patented beta-alanine is safe and effective.

How Much Does Beta-Alanine Cost?

The cost of beta-alanine products can vary depending on the quality, brand, dosage, type of product, and where you purchase. Not all beta-alanine supplements are created equal. In terms of finding the greatest value, it’s essential to find a brand you can trust.

Backed by years of scientific research, CarnoSyn® is the only proven and patented beta-alanine on the market. That means it’s safe, effective, and formulated with the latest advancements in sports nutrition research and technology.

As the only beta-alanine with New Dietary Ingredient (NDI) status from the FDA and self-affirmed GRAS status, CarnoSyn® provides higher quality than generic forms. CarnoSyn® is the trusted brand and the only choice for tested, patented, and pure beta-alanine.

Quick Tip: Beta-alanine costs vary according to quality, brand, dosage, product, and type. When you purchase from CarnoSyn®-verified brand partners, you’re getting the highest value and safest beta-alanine on the market.

Finding a Trusted Source of Beta-Alanine.

beta-alanine tabletsHigh-quality beta-alanine helps the body in a variety of ways. But how do you know that you’re buying the highest quality? When searching for a trusted source of beta-alanine, there are a few key factors to consider.

The science and research behind your product can make all the difference. When it comes to regulation and compliance, you want to choose a product that is certified and patented with proven scientific results.

Is it certified by national and international agencies to be safe and effective? It may surprise you to know that only one beta-alanine is approved by the FDA.

Is it proven by science to enhance athletic performance? Find a brand that invests time and resources to formulate the highest quality products, backed by scientific studies for safe, verified results.

Is it guaranteed to be banned substance-free? A brand that can verify its purity and efficacy is essential.

Is it patented? Only one brand of beta-alanine is globally patented.

Quick Tip: Search for a beta-alanine source that is CarnoSyn®-verified.

patented versus generic beta-alanie

What is the Difference Between Generic and Patented Beta-Alanine?

Beta-alanine is one of the most used and professional-recommended supplements to athletes to enhance their performance, the capacity to exercise and train, build lean muscle mass, and support enhanced recovery. When beta-alanine is introduced into the body, it combines with histidine to produce carnosine. Among other benefits, carnosine helps reduce fatigue and improve overall physical performance.

What is Generic Beta-Alanine?

Generic beta-alanine is not backed by science, nor protected by trademark registration. The quality of generic beta-alanine cannot be trusted to match that of patented beta-alanine. Generic beta-alanine manufacturers often claim their products have the same chemical structure identification, purity, and even the benefit; however, those claims are not backed by the FDA for its process and purity, nor supported with science.

What is Patented Beta-Alanine?

CarnoSyn® is a scientifically proven and globally patented beta-alanine. Through a series of research and scientific studies, scientist Dr. Roger Harris concluded that CarnoSyn® beta-alanine is the best way to increase carnosine levels in the body, leading to various health benefits. The patented use of CarnoSyn® beta-alanine has led to significant advancements in muscle performance technology. More than 55 studies have been conducted to prove the effectiveness of CarnoSyn® beta-alanine.

Why is Patented Beta-Alanine Superior to Generic Beta-Alanine?

The benefits of beta-alanine are clear, but not all beta-alanine supplements are created equal. Many years and millions of dollars have been invested in scientific research and stringent quality control. CarnoSyn® is the only beta-alanine that has been certified by national and international agencies to be safe and effective, and the only beta-alanine to obtain the FDA status of New Dietary Ingredient (NDI) and Generally Recognized as Safe (GRAS) status.

Containing ZERO banned substances, you’ll always know where your beta-alanine comes from—and that it’s safe and effective.

CarnoSyn® is scientifically proven to be effective at improving athletic performance in all types of athletes. In fact, CarnoSyn® ‘s performance-boosting benefits are backed by more than 55 studies. These studies helped secure 20 global patents.

Quick Tip: Patented beta-alanine is scientifically tested and proven to be safe and effective.

Why Do Trainers & Athletes Trust CarnoSyn®?

“With CarnoSyn®, I felt like I could compete with any level of competition.”Tuzar Skipper, Pittsburgh Steelers.

It works. Supplementation with CarnoSyn® beta-alanine at the right dosage has been proven by more than 55 independent scientific studies to boost athletic performance.

Globally patented. Backed by years of scientific research, CarnoSyn® is the only patented beta-alanine on the market.

Banned substance-free. CarnoSyn® contains ZERO banned substances and is not listed by any of the following authorities: NFLPA, NCAA, MLB, WADA, and IOC.

Proven safety.CarnoSyn® is the only beta-alanine that has successfully obtained NDI status with the FDA.

Quick Tip: Trainers and athletes trust CarnoSyn® because it works. CarnoSyn® is scientifically proven, globally patented beta-alanine.


athletes who support carnosyn beta-alanine

How do Pro Athletes Gain the Competitive Edge with Beta-Alanine?

CarnoSyn® beta-alanine is the highest quality beta-alanine with 20 global patents. It is the leading ingredient in the most popular sports nutrition formulas. Over 55 different scientific beta-alanine studies have proven its effectiveness in boosting athletic performance, and it contains zero banned substances.

For athletes like Nicole Stout, CarnoSyn® is a key ingredient in their success. Stout calls SR CarnoSyn® sustained release beta-alanine her favorite supplement. “It buffers the lactic acid build up in your muscles to delay fatigue and boost recovery,”she said. “I take it every day.”

CarnoSyn® is also the only beta-alanine with New Dietary Ingredient (NDI) and self-affirmed GRAS status, which means it has undergone rigorous testing with the FDA and professional panels to achieve and maintain these certifications. From NFL players to Olympians to the top sports nutrition brands, CarnoSyn® beta-alanine is the only choice for those who want the best results.

Benefits of CarnoSyn® beta-alanine for athletes include:

  • Enhanced production of carnosine, which reduces fatigue
  • Improved athletic performance
  • Increased muscle growth
  • Sharpened mental clarity and focus
  • Higher physical working capacity
  • Faster recovery from physical injuries
  • Elevated muscle strength
  • Increased endurance

For optimal results, athletes and trainers ensure they’re taking the right dose of beta-alanine through a brand that’s backed with the CarnoSyn®-Verified status.

Science proves a daily dose of 3.2-6.4 grams improves athletic performance. Many CarnoSyn®-verified brand partners provide a minimum of 3.2 grams per day via a standalone product or a stack. Find a list of brands powered by CarnoSyn®.

The Scientifically Proven, Globally Patented Beta-Alanine

Backed by years of research and strict quality control measures, CarnoSyn® is patented, pure, and banned substance-free. CarnoSyn® is the most common and highest-quality beta-alanine available on the market. As the go-to ingredient for sports nutrition formulations, CarnoSyn®® helps athletes build better muscle, faster.

CarnoSyn® is proud to be the trusted brand and the only choice for tested, patented, and pure beta-alanine. Backed by years of scientific research, CarnoSyn® is the only patented beta-alanine on the market. Having obtained New Dietary Ingredient status (NDI) and self-affirmed GRAS status, CarnoSyn® is well-respected within the dietary supplement and food & beverage industries.

Quick Tip: Pro athletes gain a competitive edge safely and effectively by supplementing with beta-alanine that is globally patented and free from all banned substances.

how carnosyn and sr carnosyn beta-alanine work

What are the Different Forms of Beta-Alanine?

CarnoSyn® beta-alanine is available in two different forms—instant release and sustained release—offering two ways to dose. SR CarnoSyn® (sustained release) offers the same benefits as CarnoSyn® (instant release).

SR CarnoSyn® offers an advanced delivery system that allows for increased dosing for better results. When used in tandem, the combination of instant release and sustained release gives athletes the ability to stack their dosing for higher quantities of beta-alanine and even more performance gains.

Quick Tip: There are two different forms of CarnoSyn® beta-alanine: instant release and sustained release.

Experience the CarnoSyn® Difference.

pro athletes use carnosyn beta-alanine

Every athlete, from the fitness enthusiast to the professional, is on a journey to improve every day. Whether we’re striving to set a new PR, beat the competition, or simply feel stronger and more confident, CarnoSyn® beta-alanine was made for the athlete in all of us.

As the go-to ingredient for sports nutrition formulations, CarnoSyn® helps build better muscle, faster. It helps every athlete gain focus, energy and strength. If your goal is to redefine your “best”, then it’s time to supplement with beta-alanine, and CarnoSyn® is your fuel.

Learn more about CarnoSyn®-verified brand partners and find the beta-alanine products that are right for you.