43 peer-reviewed studies · Evidence score: 7.5/10
Smith AE et al. • Journal of the International Society of Sports Nutrition (2025)
Fragmented dosing protocols of 4-6.4g/day over 5-8 weeks optimize strength and power outcomes.
Larrosa M et al. • Nutrition reviews (2025)
Diets with high carbohydrate (CHO) content enhance performance in activities that induce muscle glycogen depletion.
Valiño-Marques A et al. • Nutrients (2024)
However, no statistically significant effects were identified for the remaining supplements, whether administered individually or in combination.
Saunders B et al. • British Journal of Sports Medicine (2017)
Beta-alanine supplementation improved exercise capacity, with the greatest effects in 1-4 minute duration efforts.
Ashtary-Larky D et al. • Nutrients (2025)
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.
Furst T et al. • International Journal of Sport Nutrition and Exercise Metabolism (2024)
Significant effect favoring beta-alanine with overall effect size of 0.39 across 18 studies.
Li N et al. • BMC endocrine disorders (2025)
Carnosine and β-alanine supplementation show potential as adjunct therapies for improving FBG, HbA1c and HOMA-β in prediabetes and T2DM.
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.
Luo H et al. • Journal of the International Society of Sports Nutrition (2025)
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.
Domínguez R et al. • Journal of the International Society of Sports Nutrition (2025)
Creatine supplementation demonstrated ergogenic benefits for competitive swimmers, although the evidence supporting the use of this supplement is still limited.
Gilsanz L et al. • Critical reviews in food science and nutrition (2023)
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.
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.
Dolan E et al. • Frontiers in Physiology (2020)
99.3% response rate to beta-alanine supplementation with large capacity for carnosine accumulation.
Abraham DA et al. • Amino acids (2021)
Further studies are warranted to know the effect of L-Carnosine for ASD management.
Harlow J et al. • Nutrients (2024)
Nutrition supplementation may have small benefits on muscle performance and recovery in warfighters.
Fernández-Lázaro D et al. • Nutrients (2023)
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.
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.
Vicente-Salar N et al. • Nutrients (2022)
Caffeine is the only NEA that has shown strong evidence for performance enhancement in combat sports.
López-Torres O et al. • Nutrients (2022)
More studies are needed in female athletes that measure the effects of different EAs on sports performance, such as beetroot juice, beta-alanine or sodium phosphate, as the studies to date are scarce and there are many types of EA that need to be further considered in this population, such as creatine and taurine.
Matthews JJ et al. • Advances in nutrition (Bethesda, Md.) (2021)
Inferences were made on posterior samples generated by Hamiltonian Markov Chain Monte Carlo using 90% credible intervals (90% CrI) and calculated probabilities.