Fair evidence · Performance
Beta-alanine
High-intensity effort lasting roughly one to four minutes
Fair evidence
The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
Beta-alanine raises the carnosine stores in your muscles, a buffer against acidification. The ISSN position stand (2015) sees the clearest effect in efforts of one to four minutes. The effect on maximal strength and on efforts longer than 25 minutes is not yet sufficiently studied.
- Dosage
- 4–6 g per day
- Timing
- Spread over the day, daily, for at least two to four weeks
- Approx. price
- €5–10 per month
Watch out
You may feel tingling (paresthesia); it is harmless and fades with smaller portions (around 1.6 g) or a slow-release form. It only works after weeks of loading, so a dose right before your workout is pointless.
Frequently asked questions about supplements
How much Beta-alanine per day?
4–6 g per day
When should you take Beta-alanine?
Spread over the day, daily, for at least two to four weeks
Does Beta-alanine really work?
Fair evidence. The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
What does Beta-alanine cost?
€5–10 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Trexler ET et al. (2015). International Society of Sports Nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr 12:30. (position stand)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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