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Bal7.5
Beta-Alanine – Forschung
Hilft wahrscheinlich
144 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Beta-Alanine scheint in 10 von 11 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 1995–2026 mit einer typischen Studiengröße von 221 Teilnehmenden.
Basierend auf 144 Studien · 19 Meta-Analysen · 97 RCTs · 7,501 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
10geholfen1nicht geholfen· 133 weitere ohne bewertete Effektdaten
Nach Outcome
Endurance & exercise performance2-3% Verbesserung der Kapazität bei hoher Intensität · 2-4 Wochen · Carnosin-Pufferung verbessert die Kapazität bei hoher Intensität um 2-3% · 2-4 Wochen
Energy & fatigueCarnosin-Pufferung verlängert die Arbeitskapazität bei hoher Intensität · 2-4 Wochen
Überwiegend Mechanismus / Beobachtung12 Studien
RecoveryVerringerte Muskelermüdung zwischen den Sätzen · 2-4 Wochen
Überwiegend Mechanismus / Beobachtung8 Studien
Therapeutic & clinical
Überwiegend Mechanismus / Beobachtung8 Studien
Inflammation
Überwiegend Mechanismus / Beobachtung3 Studien
Safety profile
Überwiegend Mechanismus / Beobachtung3 Studien
In Zahlen
Aus 31 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
83%
über Studien hinweg
Untersuchte Personen
7,501
typische Studie: 221 Personen
Stärkste Designs
116
19 gepoolt, 97 randomisiert
Zeigte Nutzen
91%
10/11 Studien
Wie lange Studien liefen
1–3 Monate
3
Untersuchte Populationen
Athletes4
General population3
Athletes and active individuals2
Cyclists2
Aktives Forschungsgebiet
64 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
199520102026
1Strength and power performanceSystematische Übersichtn=197 · medium study2025
Einfach gesagt: β-alanine supplementation should emphasize fragmented dosing protocols of 4-6.4 g/day sustained over 5-8 weeks, particularly when implemented during training phases characterized by high metabolic stress
Ong SW et al. · Journal of the International Society of Sports Nutrition (2025)
Nine studies comprising 197 participants were reviewed.
Daily β-alanine doses between 4 g and 6.4 g, especially when divided into multiple smaller servings, were more likely to enhance maximal strength and power-related outcomes.
Cumulative dose and delivery method may play a more critical role than duration alone in promoting strength and power adaptations.
3Cycling performanceSystematische Übersichtn=701 · large study2024
Einfach gesagt: However, no statistically significant effects were identified for the remaining supplements, whether administered individually or in combination.
Valiño-Marques A et al. · Nutrients (2024)
However, no statistically significant effects were identified for the remaining supplements, whether administered individually or in combination.
Thirty-six articles involving 701 participants were included in this review, examining supplementation with caffeine (n = 5), creatine (n = 2), sodium bicarbonate (n = 6), beta-alanine (n = 3), and nitrates (n = 8).
Additionally, supplemental combinations of caffeine and creatine (n = 3), caffeine and sodium bicarbonate (n = 3), caffeine and nitrates (n = 1), creatine and sodium bicarbonate (n = 1), and sodium bicarbonate and beta-alanine (n = 4) were analyzed.
5Maximal intensity exercise performanceMeta-Analysen=331 · medium study2024
Einfach gesagt: A significant (p = .01) result was observed with an overall effect size of 0.39 (95% confidence interval [CI] [0.09, 0.69]), in favor of beta-alanine supplementation versus placebo.
Georgiou GD et al. · International Journal of Sport Nutrition and Exercise Metabolism (2024)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
A total of 18 individual studies were analyzed, employing 18 exercise test protocols and 15 outcome measures in 331 participants.
Significant effects at a high beta-alanine dosage of 5.6-6.4 g per day, effect size 0.35 (95% CI [0.09, 0.62], p = .009).
4-10 min of maximal effort showed effect size 0.55 (95% CI [0.07, 1.04], p = .03).
Einfach gesagt: Overall, exercise capacity may be improved following supplementation protocols with dosages ranging from 2.4 to 3.2 g/day.
de Camargo JBB et al. · Journal of aging and physical activity (2025)
Overall, exercise capacity may be improved following supplementation protocols with dosages ranging from 2.4 to 3.2 g/day.
Muscle strength and functional performance do not seem to be improved by beta-alanine since these tasks are not significantly impacted by acidosis buildup.
7High-intensity exercise performanceSystematische Übersichtn=263 · medium study2025
Einfach gesagt: Conclusions: The combination of creatine and β-alanine supplementation may be effective for enhancing high-intensity exercise performance but has no greater effect on maximal strength, body composition, or measures of aerobic capacity compared to creatine or β-alanine alone.
Ashtary-Larky D et al. · Nutrients (2025)
The effects of creatine and β-alanine supplementation on body composition were equivocal, with one study reporting greater lean mass gains and fat mass reductions compared to creatine and β-alanine supplementation individually, while another found no significant improvements.
Additionally, no significant improvements in aerobic endurance capacity (VO2max, lactate threshold, or time to exhaustion) were observed from creatine and β-alanine supplementation co-ingestion.
Co-ingestion of creatine and β-alanine supplementation did not increase measures of maximal strength compared to creatine alone.
9Athletic performance in soccer playersMeta-Analyse2025
Einfach gesagt: This study suggests that a range of dietary supplements, including caffeine, creatine, creatine + sodium bicarbonate, magnesium creatine chelate, carbohydrate + electrolyte, carbohydrate + protein, arginine, beta-alanine, bovine colostrum, Kaempferia parviflora, melatonin, and sodium pyruvate, can improve athletic performance in soccer players.
Luo H et al. · Journal of the International Society of Sports Nutrition (2025)
Kaempferia parviflora (SMD: 0.46, small) was associated with a significant effect on enhancing muscular strength.
Beta-alanine (SMD: 0.83, moderate), melatonin (SMD: 0.75, moderate), caffeine (SMD: 0.37, small), and creatine (SMD: 0.33, small) were associated with a significant effect on enhancing jump height.
Magnesium creatine chelate (SMD: -3.0, very large), melatonin (SMD: -1.9, large), creatine + sodium bicarbonate (SMD: -1.4, large), and arginine (SMD: -1.2, moderate) were associated with a significant effect on decreasing sprint time.
10Swimming performanceMeta-Analysen=23 · very small study2025
Einfach gesagt: Creatine supplementation demonstrated ergogenic benefits for competitive swimmers, although the evidence supporting the use of this supplement is still limited.
Domínguez R et al. · Journal of the International Society of Sports Nutrition (2025)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
This revision included 23 studies, 16 of them (69.6%) qualified as excellent and 7 (30.4%) as good at the methodological level based on the punctuation in the PEDro scale.
The systematic review included 422 swimmers (61.8% male, 38.2% female), with distances assessed ranging from 50 m to 800 m, including studies employing interval procedures.
Creatine showed a significant effect (ES = -0.46; 95% CIs = -0.75 to -0.17, p = 0.002; I2 = 11%) on swimming performance, while the rest of the analyzed supplements did not show significant effects (all p > 0.05).
Einfach gesagt: According to the results of the studies reviewed, we would recommend β-A and SB co-supplementation during high intensity exercises lasting between 30 s and 10 min.
Gilsanz L et al. · Critical reviews in food science and nutrition (2023)
Nine studies including a total of 221 athletes were identified for review.
Athletes were supplemented with β-A and SB while they performed exercise tests to assess physical performance and buffer capacity.
Five of the nine studies indicated there was some additional improvement in buffering capacity and performance with co-supplementation, while one study concluded that the effect was comparable to the added effects of the individual supplements.
Einfach gesagt: This meta-analysis study suggests that beta-alanine supplementation is unlikely to improve body composition indices regardless of supplementation dosage and its combination with exercise training.
Ashtary-Larky D et al. · Journal of the International Society of Sports Nutrition (2022)
This meta-analysis study suggests that beta-alanine supplementation is unlikely to improve body composition indices regardless of supplementation dosage and its combination with exercise training.
No studies have examined the effect of beta-alanine combined with both diet and exercise on body composition changes as the primary variable.
Einfach gesagt: Finally, there was a non-significant (p > 0.05) improvement in the anthropometric parameters of lean mass and fat mass. β-alanine supplementation appears to be safe and could be a suitable nutritional ergogenic aid for combat athletes.
Fernández-Lázaro D et al. · Nutrients (2023)
Overall, performance parameters related to strength, power, total exercise work capacity, and combat-specific parameters were significantly improved (p < 0.05).
Einfach gesagt: HCD, supplementation improved scores on the Delayed recall examination, a neuropsychological test affected early in Alzheimer's disease.
Bell SM et al. · Nutrition reviews (2024)
HCD, supplementation improved scores on the Delayed recall examination, a neuropsychological test affected early in Alzheimer's disease.
Further studies are needed in people with early cognitive impairment with longer follow-up duration and standardization of carnosine doses to delineate the true effect.
Einfach gesagt: This meta-analysis found that beta-alanine is ergogenic for Yo-Yo test performance in athletes when the supplementation protocol lasts between 6 and 12 weeks and when using the level 2 variants of the Yo-Yo test.
Grgic J · Clinical nutrition ESPEN (2021)
Sehr groß Nutzen
← SchlechterKein EffektBesser →
When considering all available studies, there was no significant difference between the placebo/control and beta-alanine groups (SMD: 0.68; 95% confidence interval [CI]: -0.30, 1.67).
When considering only the studies that used supplementation protocols lasting between 6 and 12 weeks, there was a significant ergogenic effect of beta-alanine (SMD: 1.02; 95% CI: 0.01, 2.05).
When considering only the studies that used the level 2 variants of the Yo-Yo test, there was a significant ergogenic effect of beta-alanine (SMD: 1.41; 95% CI: 0.35, 2.48).
Einfach gesagt: More rigorous randomized controlled trials related to the effect of nutrition interventions before, during, and after induced mental fatigue are required.
Oliver LS et al. · International journal of environmental research and public health (2021)
A meta-analysis was conducted whereby effect sizes were calculated using subgroups for nutritional intervention and cognitive domains.
Carbohydrate and caffeine use had no effect on accuracy.
Conclusions: The results of this meta-analysis suggest that consuming energy drinks may improve reaction time.