Carnosyn Beta Alanine
Also known as: Beta-Alanine, β-Alanine, Carnosyn Beta-Alanine, 3-Aminopropanoic acid
Overview
Beta-Alanine is a non-essential amino acid that serves as a precursor to carnosine, a dipeptide found in muscle tissue. While present in small amounts in foods like meat and fish, supplementation is the primary method to significantly elevate muscle carnosine levels. Beta-Alanine is widely used to enhance high-intensity exercise performance, reduce neuromuscular fatigue, and improve overall exercise capacity. By increasing muscle carnosine content, Beta-Alanine acts as a buffer against acidosis during intense exercise, helping to maintain optimal muscle pH. Research on Beta-Alanine is mature, with numerous studies and systematic reviews supporting its efficacy. It is available in various forms, including capsules, powders, and sustained-release formulations, with sustained-release options potentially reducing side effects and improving carnosine accumulation.
Benefits
Beta-Alanine supplementation is primarily known for increasing muscle carnosine levels, with studies showing increases of up to 80% over 10 weeks. This increase in muscle carnosine leads to improved exercise capacity, particularly for high-intensity activities lasting 0.5-10 minutes. Meta-analyses indicate a significant effect size for exercise capacity improvements. Furthermore, Beta-Alanine has been shown to reduce neuromuscular fatigue and improve time to exhaustion during intense exercise. Emerging research suggests potential benefits for metabolic health, including improved markers of glycemic control and insulin resistance, though the certainty of these effects is moderate to very low. Athletes engaging in high-intensity, short-duration activities, such as sprinting and weight lifting, may particularly benefit from Beta-Alanine supplementation.
How it works
Beta-Alanine works by increasing the concentration of carnosine in muscle tissue. Once ingested, Beta-Alanine is transported to muscle cells, where it combines with L-histidine to form carnosine. Carnosine acts as a buffer against the accumulation of hydrogen ions (H+) during high-intensity exercise, which can lead to muscle acidosis and fatigue. By buffering these hydrogen ions, carnosine helps maintain optimal muscle pH, delaying fatigue and improving exercise performance. The synthesis of carnosine is related to the daily Beta-Alanine dose, while carnosine decay is related to total muscle carnosine content.
Side effects
Beta-Alanine is generally considered safe for most individuals, but the most common side effect is paresthesia, a tingling sensation in the skin, particularly in the face, neck, and hands. This side effect is dose-dependent and usually transient, resolving within 60-90 minutes. There are no well-documented drug interactions, but caution should be exercised when co-supplementing with other ergogenic aids like sodium bicarbonate. Individuals with pre-existing medical conditions, as well as pregnant or breastfeeding women, should consult with a healthcare provider before using Beta-Alanine supplements. While rare, some individuals may experience mild gastrointestinal discomfort. Starting with lower doses and using sustained-release formulations can help minimize side effects.
Dosage
The minimum effective dose of Beta-Alanine is typically 2-4 grams per day, but optimal dosages range from 4-6 grams per day. Some studies have used up to 8 grams per day, but higher doses may increase the risk of paresthesia. It is often recommended to divide the daily dose into smaller servings (e.g., 1-2 grams) taken throughout the day to minimize side effects. Sustained-release formulations may also help reduce side effects and improve muscle carnosine accumulation. Beta-Alanine can be taken at any time, but taking it with meals may help reduce side effects. There is no established maximum safe dose, but exceeding 6 grams per day is generally not recommended without medical supervision.
FAQs
Is Beta-Alanine safe?
Beta-Alanine is generally safe, but it can cause paresthesia, a harmless tingling sensation. This is more common at higher doses. Dividing the dose or using sustained-release formulations can help minimize this effect.
When should I take Beta-Alanine?
Beta-Alanine can be taken at any time of day. Dividing the daily dose into smaller servings throughout the day is recommended to minimize side effects. Taking it with meals may also help reduce paresthesia.
What results can I expect from Beta-Alanine?
Within several weeks of supplementation, users can expect increased muscle carnosine levels, improved exercise capacity, and reduced neuromuscular fatigue, particularly during high-intensity activities.
How long does it take for Beta-Alanine to work?
Beta-Alanine requires several weeks of consistent supplementation to significantly increase muscle carnosine levels. It is not an immediate performance enhancer like caffeine; its benefits accumulate over time.
Research Sources
- https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2020.00913/full – This systematic review and meta-analysis examined the muscle carnosine response to Beta-Alanine supplementation. The study found that human skeletal muscle has a large capacity for non-linear muscle carnosine accumulation, with the greatest increases occurring in the earlier stages of supplementation. It also noted that commonly used protocols do not saturate muscle carnosine content, suggesting potential for further optimization.
- https://www.carnosyn.com/scientific-studies/ – This resource provides an overview of scientific studies related to Carnosyn Beta-Alanine. It highlights research supporting the efficacy of Beta-Alanine in increasing muscle carnosine levels and improving exercise performance. The studies collectively provide evidence for the benefits of Beta-Alanine supplementation.
- https://pubmed.ncbi.nlm.nih.gov/34333586/ – This systematic review and meta-analysis investigated the effects of Beta-Alanine supplementation on metabolic health. The study found that Beta-Alanine supplementation may reduce fasting glucose, HbA1c, and HOMA-IR in humans and animals, though the certainty of these effects is moderate to very low, indicating a need for further research.
- https://pubmed.ncbi.nlm.nih.gov/27797728/ – This systematic review and meta-analysis assessed the impact of Beta-Alanine supplementation on exercise capacity and performance. The study, involving 1461 participants across 40 studies, found that Beta-Alanine supplementation significantly improves exercise capacity, particularly for high-intensity exercises lasting 0.5-10 minutes, with an overall effect size of 0.18.
- https://magistralbr.caldic.com/storage/product-files/1626848736.pdf – This document provides product information and scientific background on Beta-Alanine. It highlights the role of Beta-Alanine in increasing muscle carnosine levels and improving exercise performance. The document also discusses the safety and dosing guidelines for Beta-Alanine supplementation.
