The Five Best Beta-Alanine Supplements in 2023

What is Beta-Alanine?

Beta-alanine is a non-essential amino acid that has been gaining popularity in the fitness and sports community as a supplement that can improve performance. But what exactly is beta-alanine and how does it work?

The main function of beta-alanine in the body is to act as a precursor to the compound carnosine. Carnosine is found in high concentrations in muscle tissue, and it helps to buffer acid in the muscles. When you exercise at high intensities, acid can build up in your muscles, which can lead to fatigue. Carnosine helps to neutralize this acid, allowing you to continue exercising at a high level for longer periods of time.

This is where beta-alanine supplements come in. By increasing your beta-alanine intake, you can increase the amount of carnosine in your muscles, which can delay the onset of fatigue. This can improve your performance during high-intensity, short-duration exercise, such as weightlifting or sprinting.

Athletes and bodybuilders are the most common users of beta-alanine supplements, but the supplement can be beneficial to anyone looking to improve their performance in the gym. Beta-alanine has been shown to increase muscle strength, endurance, and power output. It can also help to increase muscle mass and improve body composition.

Below are our picks for the 5 Best Beta-Alanine Supplements available on the market today!

5 Best Beta-Alanine Supplements

What are the Benefits of Beta-Alanine?

Increased muscle strength and power:

Beta-alanine has been shown to increase muscle strength, endurance, and power output. This can lead to improved performance in activities such as weightlifting, sprinting, and high-intensity interval training.

Increased muscle mass:

Beta-alanine can also help to increase muscle mass and improve body composition. This can be beneficial for those looking to build muscle or lose body fat.

Delay in fatigue:

The main function of beta-alanine in the body is to act as a precursor to the compound carnosine. Carnosine is found in high concentrations in muscle tissue, and it helps to buffer acid in the muscles. By increasing your beta-alanine intake, you can increase the amount of carnosine in your muscles, which can delay the onset of fatigue. This can improve your performance during high-intensity, short-duration exercise, such as weightlifting or sprinting.

Improves cardiovascular performance:

Research also suggests Beta-alanine supplementation can lead to increased time to fatigue and improvement of cardiovascular parameters, such as stroke volume, cardiac output and peak oxygen uptake in some populations.

Safe for healthy adults:

Beta-alanine is considered safe for healthy adults. However, it is important to follow the recommended dosage, as excessive intake can cause a tingling sensation on the skin which can be uncomfortable but not harmful.

In conclusion, Beta-alanine is a non-essential amino acid that has been shown to improve muscle strength, endurance, power output, and muscle mass. It can also delay the onset of fatigue, allowing for better performance during high-intensity, short-duration exercise. If you're looking to boost your performance in the gym or on the field, beta-alanine may be a supplement worth considering.

How Did We Select the Best Beta-Alanine?

As with any supplement, the quality of the supplement itself, as well as the ingredients it contains, are important factors in determining which supplements are the best. Here are the factors that influenced our decisions.

Testing by a Third Party

All else being equal, the vast majority of customers will almost certainly prefer higher-quality ingredients in their supplements — and for good reason. If you're doing high-quality workouts, you want your supplements to match.

There are several third-party testing services that can certify a product's ingredients are free of banned substances or other impurities. If a company goes out of their way to have their product third-party tested, they will almost certainly share that information — and if a product's ingredients were graded well by a third-party testing service, it was given more points in our scoring system.

Additional Ingredients

In this case, additional ingredients are defined as anything other than beta-alanine. You might prefer a beta-alanine supplement that also contains other supplements (as in a pre-workout) or one that tastes good due to sweeteners.

If a product claims to be a beta-alanine product combination but contains other ingredients, we took that into account and compared it to similar items on the market. For example, if a product claims to be a creatine plus beta-alanine supplement, we graded it more harshly than products that only contained beta-alanine. In contrast, we ranked products that only contain beta-alanine against other products that only contain that one ingredient.

This assisted us in determining what we believe to be the best choices for flavored supplements and combination supplements, and you will see that spread reflected in our top picks.

What to Think About Before Purchasing Beta-Alanine

Your choices in the gym and in the kitchen, like pretty much everything else in fitness, are based on what you need personally. If beta-alanine is one of the only supplements you want to take, for example, you may want it to be as pure as possible. Alternatively, you may prefer a lower dose combined with another supplement, such as creatine. In any case, here are some things to think about before investing in beta-alanine.

Dose

The grams of beta-alanine supplements on this list range from 1.6 to five grams per serving. There is no "correct" answer for determining the appropriate dose for you, but as with most supplements, it may be beneficial to begin at the lower end of the dosing spectrum and gradually increase if desired. Doses of four to six grams of beta-alanine have been studied and appear to be safe.

Another thing to think about when it comes to dosing: The amino acid beta-alanine is well-known for causing paresthesia, or a "tingling" sensation on the skin. It doesn't happen to everyone and is completely harmless, but some people find it unpleasant. This sensation can be avoided by taking smaller doses throughout the day rather than one large dose — for example, taking smaller scoops of a powder or only one pill at a time of a three-capsule serving.

Ingredients

In addition to dose and serving size, you should think about what other ingredients are in your beta-alanine supplement. This may imply considering additives such as sweeteners or other forms of flavoring, but it may also imply considering whether you want to take beta-alanine alone or in conjunction with other supplements.

Some evidence suggests that combining beta-alanine and creatine may be more effective than taking either supplement alone for increasing strength and body composition. Although not every study agrees, it's worth considering taking both supplements at the same time (though it's not required). You may also decide to include beta-alanine in your pre-workout, so keep an eye on the pre-ingredients workout's to see if there's anything you specifically want or want to avoid.

Last Word

When you're working hard in the gym, it's natural to want something to help you maximize your gains in the supplement department. When it comes to having as many tools as possible to conquer a workout, beta-alanine is worth considering.

Athletes who want to reduce fatigue, improve recovery, and increase endurance during workouts may benefit from including beta-alanine in their supplement regimen. By taking a few capsules or tossing some powder into your shake, you can add only beta-alanine in its purest form. You may also decide to include beta-alanine in your pre-workout or creatine powder. Whatever you decide, including beta-alanine in your supplement regimen can be beneficial.

Whether your primary goal is to combat fatigue during strenuous training sessions or to add volume to your routine in order to build muscle, there are excellent beta-alanine supplements available.

Frequently Asked Questions about Beta-Alanine

Q: How much beta-alanine should I take?

A: The recommended dosage for beta-alanine is typically between 2-5 grams per day. It is recommended to start with a lower dose of around 2-3 grams and gradually increase to the full dosage over a period of several weeks. It's also important to note that it is safe to take beta-alanine for an extended period of time, so you can continue to take it as long as you are seeing the benefits.

Q: When should I take beta-alanine?

A: Beta-alanine can be taken at any time of the day, but it is typically recommended to take it before or after a workout. This is because beta-alanine is more effective when taken in conjunction with exercise.

Q: Can I take beta-alanine with other supplements?

A: Yes, beta-alanine can be taken with other supplements such as protein powder, creatine and BCAAs. However, it's always best to consult with a healthcare professional before taking any new supplements.

Q: Can beta-alanine cause any side effects?

A: Beta-alanine is generally considered safe for healthy adults. However, excessive intake can cause a tingling sensation on the skin, which can be uncomfortable but not harmful. It's always important to follow the recommended dosage and to consult with a healthcare professional before taking any supplement.

Q: How long does it take to see results from beta-alanine?

A: The effects of beta-alanine may vary depending on the individual. However, most studies have found that supplementing with beta-alanine for at least four weeks can lead to significant improvements in muscle strength, endurance, and power output. It's important to be consistent with taking the supplement and also keep in mind that beta-alanine works best when combined with regular exercise and a balanced diet.