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Bal7.5
Beta-Alanine Research
Likely helps
143 peer-reviewed studies
What the evidence says
Likely helps
Beta-Alanine appears to help in 10 of 11 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 1995–2026 with a typical study size of 33 participants.
Based on 143 studies · 19 meta-analyses · 97 RCTs · 5,681 total participants
Confidence
High confidence
What the studies found
10helped1unclear· 132 more without graded effect data
Energy & fatigueCarnosine buffering extends high-intensity work capacity · 2-4 weeks
Mostly mechanism / observational10 studies
RecoveryReduced muscle fatigue between sets · 2-4 weeks
Mostly mechanism / observational8 studies
Therapeutic & clinical
Mostly mechanism / observational8 studies
Inflammation
Mostly mechanism / observational3 studies
Safety profile
Mostly mechanism / observational3 studies
By the numbers
Pulled from 32 studies with measurable effects
Likely real effects
63%
across studies
People studied
5,681
typical study: 33 people
Strongest designs
116
19 pooled, 97 randomised
Showed benefit
91%
10/11 studies
How long studies ran
1–4 weeks
2
1–3 months
3
Populations Studied
Athletes and active individuals2
Cyclists2
Athletes2
General population2
Active research area
63 studies in the last 5 years · Latest meta-analysis: 2026
199520102026
1Strength and power performanceSystematic Reviewn=197 · medium study2025
In plain English: 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 performanceSystematic Reviewn=701 · large study2024
In plain English: 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.
4Maximal intensity exercise performanceMeta-Analysisn=331 · medium study2024
In plain English: 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)
Noticeable benefit
← WorseNo effectBetter →
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).
In plain English: 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.
7Athletic performance in soccer playersMeta-Analysis2025
In plain English: 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.
9Swimming performanceMeta-Analysisn=23 · very small study2025
In plain English: 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)
Noticeable benefit
← WorseNo effectBetter →
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).
In plain English: 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.
In plain English: 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.
In plain English: 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).
In plain English: 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.
In plain English: 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)
Huge benefit
← WorseNo effectBetter →
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).
In plain English: 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.