There are many different supplements out there designed to maximize the performance of users during workouts and weight loss routines. Amino acids are pretty good at improving your short-term, high-intensity workouts which can result in several major benefits. Among these amino acids is beta-alanine, an acid known for its effectiveness and ability to truly spike your high-intensity workouts and elevate your results to the next level.
If you are looking to gain more from your HIIT training, then beta-alanine based supplements are a good place to start. When used alongside other ingredients as a pre-workout supplement, the effects of beta-alanine boosters can be incredible.
But how can one choose the right product for what they need when there are so many different supplements available, each offering their own unique benefits, costs, and side effects? Fortunately, we did some of the work for you to create a list of the most popular and often used beta-alanine supplements on the market. We have also included some introductory information we dug up on each of these products. Remember, this list isn’t organized in any specific way, and users should consult their physician before beginning any new supplement routine.
Top 10 Best Beta-Alanine Amino Acid Supplements
Our expert research team did the work and compared the best Beta-Alanine Supplements on the market, complete with product breakdowns, frequently asked beta-alanine questions, and weight-loss information.
- 1 Top 10 Best Beta-Alanine Amino Acid Supplements
- 2 BulkSupplements Pure Beta-alanine
- 3 Benefits, Side Effects, And Dosage
- 4 Frequently Asked Questions About Beta-Alanine
- 4.1 Q: What is beta-alanine?
- 4.2 Q: What are beta-alanine supplements?
- 4.3 Q: What does beta-alanine do?
- 4.4 Q: Is beta-alanine a stimulant?
- 4.5 Q: Does beta-alanine cause a tingling sensation?
- 4.6 Q: Is beta-alanine banned?
- 4.7 Q: When should you take beta-alanine supplements?
- 4.8 Q: How much beta-alanine should you take?
- 4.9 Q: How to take beta-alanine?
- 4.10 Q: How to take beta-alanine powder?
- 4.11 Q: Does beta-alanine work?
- 4.12 Q: Does beta-alanine give you energy?
- 4.13 Q: Is beta-alanine harmful?
- 4.14 Q: What does beta-alanine do for you?
- 4.15 Q: Does beta-alanine build muscle?
- 4.16 Q: Does beta-alanine increase strength?
- 4.17 Q: How long does it take for beta-alanine to work?
- 4.18 Q: Can I take creatine and beta-alanine together?
- 4.19 Q: Can you take BCAA with beta-alanine?
- 4.20 Q: Does creatine affect you sexually?
- 4.21 Q: Should you take beta-alanine every day?
- 4.22 Q: Is beta-alanine safe while breastfeeding?
- 4.23 Q: Does beta-alanine cause hair loss?
- 4.24 Q: Does beta-alanine affect the heart?
- 4.25 Q: Is beta-alanine a BCAA?
- 4.26 Q: What should I mix BCAA with?
- 4.27 Q: Is beta-alanine good for weight loss?
- 4.28 Q: What is beta-alanine used for?
- 4.29 Q: Why is C4 banned?
- 4.30 Q: Does beta-alanine affect blood pressure?
- 4.31 Q: Will beta-alanine keep me awake?
- 4.32 Q: Can beta-alanine cause hives?
- 4.33 Q: Is beta-alanine a vasodilator?
- 4.34 Q: Why does C4 make me itch?
- 4.35 Q: What are the side effects of C4?
- 4.36 Q: How long does pre-workout last?
- 4.37 Q: Why does beta-alanine make you itchy?
- 4.38 Q: Does beta-alanine cause high blood pressure?
- 4.39 Q: Is beta-alanine vegan?
- 4.40 Q: How much is beta-alanine?
- 4.41 Q: Where to buy beta-alanine?
- 4.42 Q: How to stop beta-alanine tingles?
- 4.43 Q: Is beta-alanine legal in sports?
- 4.44 Q: Is beta-alanine NCAA legal?
- 4.45 Q: Is beta-alanine safe for the heart?
- 4.46 Q: Can elderly adults benefit from beta-alanine?
- 5 Alanine and the Body
- 6 Final Thoughts
BulkSupplements Pure Beta-alanine
If you have ever been serious about taking supplements, chances are you have already heard of the well-known BulkSupplements. They produce many different supplements which usually have one thing in common, purity. BulkSupplements Pure Beta-alanine is as barebones as you can possibly get with a beta-alanine supplement. It comes in a half kilo white bag and contains as pure of a form of beta-alanine as possible. All BulkSupplements products are well tested for quality and purity.
If you are one of those people who want to make your own supplements and mix your own ingredients then BulkSupplements is the perfect choice for you. However, if you don’t have the proper scale or would rather go for something simple and effective with as little work as possible then it might be a good idea to move on to a different supplement.
Optimum Nutrition Beta-Alanine
Sometimes just the purest form of beta-alanine isn’t what you are looking for, this is where Optimum Nutrition comes into play. They provide a more of a down the middle type of beta-alanine supplement. On one side we have the pure and well tested beta-alanine ingredient and on the other side, we have a few other ingredients which are designed to spice the formula up just enough to give you a bit more of a boost then beta-alanine could do on its own.
With the help of a few different micronutrients and the very famous L-histidine, this beta-alanine formula is able to give you somewhat of an edge when it comes to performance. All of these ingredients work very well together and will certainly deliver the boost you are looking for.
Optimum Nutrition Gold Standard Pre-Workout
This is another supplement by Optimum Nutrition. When compared to the above beta-alanine supplement, this pre-workout blend has many more ingredients in it while still attempting to use beta-alanine as the building block for the formula.
There is roughly about 1.5 grams of beta-alanine in every single scoop of this supplement but there are also other ingredients like caffeine, creatine, B vitamins, and other amino acids. So this supplement is a more well-rounded pre-workout blend designed to give you as much of a boost as possible by supplying you with the energy you need to get through your workouts quickly and effortlessly.
If you are a fan of making your own supplement blends then you should stay away from this one since Optimum Nutrition has pretty much already decided what they think the best ingredients are for your workouts. On the other hand, if you just want to take a single supplement as you are heading to the gym, this is an excellent choice.
Don’t get us wrong, ingredients and blending them together can be an excellent way to get the most out of your supplements but too many ingredients isn’t a good thing. While BSN N.O.-XPLODE seems to have based their formula on beta-alanine’s ability to boost your performance there are also many other ingredients in the blend which we found to be somewhat confusing.
There are literally dozens of different ingredients listed on the BSN N.O.-XPLODE’s label and there is no clear way to tell whether this combination of ingredients was chosen for a specific reason. From our perspective, it seems that throwing all of these different ingredients into one mix was the plan that BSN N.O.-XPLODE decided to stick with. “Just throw as much stuff into it as possible, it’s bound to work” seems to have been the way they came up with their formula.
ProLab Beta-alanine Extreme
Not everyone is happy with a powder-based supplement, we get it, but simply making a pill version of a supplement without ensuring each pill delivers a good amount of the key supplement you are focusing on isn’t a good idea. Unfortunately, that’s exactly what was done when ProLab Beta-alanine Extreme was made. Each capsule offers only about 400 mg of beta-alanine which is a pretty low amount considering most other brands can deliver about twice as much beta-alanine.
The makers of ProLab Beta-alanine Extreme did decide to add in L-Histidine into the mix, which is a good choice if you are looking to boost performance even higher, but we think there are better blends out there with ingredients that work much better alongside beta-alanine.
Transparent Labs Beta-Alanine
If you are looking for the purest beta-alanine supplement you can possibly get your hand on then Transparent Labs Beta-Alanine is a perfect choice. Their formula consists of a pure beta-alanine powder without any additional artificial sweeteners, coloring, and preservatives.
The idea behind their supplement was simple: supply the customer with the purest and highest quality beta-alanine supplement possible. All you have to do is mix one scoop of this supplement either into your drink or shake roughly about half an hour before your workout and you will be amazed how many more repetitions you can do as well as how much more endurance you have.
NOW Sports Beta-alanine
This is the supplement that decided to use capsules to deliver the ingredients you need without messing it all up. Each capsule of NOW Sports Beta-alanine delivers an excellent 750 mg of beta-alanine. Unfortunately, they decided to use gelatin in their capsules which means that vegans can’t benefit from this supplement.
This is by far one of the easiest supplements to take for your beta-alanine needs. There is no measuring involved, no hassle, just take your capsule and start heading to the gym.
Micro Ingredients Muscle Up Pure Beta-alanine
If you look at the packaging that Micro Ingredients decided to use for this supplement, you can obviously see that they are trying to compare themselves to BulkSupplements. So are they in the same league as BulkSupplements?
Honestly speaking, Micro Ingredients is definitely comparable to BulkSupplements. Micro Ingredients Muscle Up Pure Beta-alanine is an excellent supplement with purity and quality in mind. The only reason why we would give more praise to BulkSupplements is that they are well-known and have established a pretty good reputation in the supplement world. However, Micro Ingredients is still a very good choice for a beta-alanine supplement, so don’t let it slip away.
Another excellent blend of ingredients is being used in this supplement. Cellucor C4 uses beta-alanine as the core for their formula but they have also added a variety of different ingredients that synergize very well with it. The boost levels that are offered by beta-alanine alongside various B vitamins, caffeine, and creatine nitrate are exceptional.
The only drawback of this supplement is that you have to be careful when using it late at night. The addition of caffeine and the amount of time it stays active in your system isn’t ideal for a late evening workout, and we can almost certainly guarantee that you will have a hard time falling asleep after using this supplement. So reserve Cellucor C4 for those early morning workouts.
While purity is absolutely important, so is quantity when it comes to beta-alanine supplements. There is a reason why most of these companies offer a good amount of their supplement, generally around 500 grams, it’s because you will need all of it to keep bulking up while using beta-alanine as the source of your energy. So while Primaforce Beta-Alanine does offer one of the purest powders of beta-alanine we have seen, they also offer only 200 grams of it per container which isn’t enough to get you the performance you need at the gym for a long enough period of time to see the difference.
If you feel like buying this product frequently, go ahead give it a shot. Otherwise, stick with the biggest sized containers so that you don’t have to keep ordering your supplements every few days.
Benefits, Side Effects, And Dosage
Obviously, there is a pretty good reason why so many people choose to take supplements based on beta-alanine. This non-essential amino acid is also known as a carnosine precursor since it is converted into carnosine in our body. The produced molecules of carnosine are capable of increasing physical performance, muscle development, and stamina.
Whenever you go through an intense workout, hydrogen ions are released into your system at an accelerated rate, this unbalances your pH levels. Carnosine, which is stored in our cells, is used by our body to stabilize the pH in our body by absorbing all those extra hydrogen ions. The result is increased performance and a boost to your stamina. Since beta-alanine is a precursor to carnosine, increasing the intake of beta-alanine before your workout produces better performance results.
Our diet is limited in the amount of beta-alanine that we can derive from it. In fact, to benefit from beta-alanine you have to supplement it since there aren’t any changes you can make to your diet to increase its intake.
Obviously, this supplement is capable of significant physical improvements and should only be used by those who spend an extended amount of time at the gym. Just taking beta-alanine will not improve your overall health.
One of the benefits that carnosine molecules have to offer is the ability to slow down aging. This has been proven by a few studies. Carnosine which is produced due to beta-alanine can act somewhat similarly to resveratrol. Resveratrol is a well-known antioxidant-like compound that is often found in red wine, peanuts, and various berries. It has the ability to improve blood flow in the body and protect the heart from injuries. Carnosine seems to have a very similar effect on the body which successfully reduces the effects of aging. To further validate this, researchers have shown that the concentrations of carnosine found in the muscles are often reduced by 45 percent throughout the aging process. This conclusion suggests that increasing levels of stored carnosine can slow down aging.
Another study suggests that carnosine is able to lower the rate of aging by reducing telomere shortening. Telomeres are parts of DNA that are capable of reducing aging as your cells multiply and divide. Throughout your life, telomeres get shorter which results in your biological age increasing and thus your appearance becomes older. Reducing the speed of telomere shrinkage should produce longevity altering effects. However, this has not yet been proven in human studies.
Another benefit of carnosine is that it appears to possess neurological antioxidant properties. When beta-alanine enters the body it uses a transporter to get into our brain. This transporter happens to be the same one that taurine uses which results in a competition between the two. As beta-alanine inhibits taurine’s ability to get into the brain, it becomes capable of moderating some neurological actions.
Additionally, as beta-alanine is converted into carnosine, support for antioxidant enzyme structures known as Superoxide Dismutase has clearly been noted. These structures are able to reduce the accumulation of proteins in the neural tissues which have been oxidized. The result is clear support of motor functions which are a challenge for people with mental disorders such as Alzheimer’s and Parkinson’s.
Supplementation of beta-alanine can greatly increase muscle carnosine levels in the body. This increase results in higher performance throughout a high-intensity workout and endurance-based exercises. All of this is based on research that was done to verify these effects and capabilities.
As the levels of muscle carnosine are increased, we are able to fight fatigue and increase the stamina needed to do activities like weight lifting, sprinting, and jumping for a long duration of time. This is accomplished due to carnosine’s ability to absorb hydrogen ions as they are produced in large quantities during rigorous exercise. Furthermore, this reduction of hydrogen ions also reduces the effects of acidosis, the burning sensations you often feel post endurance workouts. This means you can effectively exercise longer and perform better since you aren’t experiencing the feeling of acidosis.
Blood-lactate accumulation is something else that muscle carnosine is able to help with. As the levels of carnosine increase in your muscles, it can delay the start of blood-lactate buildup. This was proven by studies that were done over a period of 28 days on runners who were taking beta-alanine and the conclusion showed that negative effects of blood-lactate formations were drastically reduced.
More research has shown that muscle mass can also be increased by increasing carnosine concentrations due to increased intake of beta-alanine. The research shows that muscle mass was increased by 20 to 80 percent when compared to other HIIT training participants who did not take beta-alanine.
Strength is something else that can be drastically increased through the supplementation of beta-alanine over a course of a full month. Studies have been done to show that people who have been taking beta-alanine were able to complete about 20 percent more squats due to their increased amino acid intake, including beta-alanine.
Possible Side Effects
Parasthesia is something that can occur if you take too much beta-alanine. This condition is known for producing tingly and sometimes even prickling type feelings on the face, abdomen, and chest areas. This feeling usually only occurs on the skin. There is also a chance that you might develop severe itching or burning feelings around your scalp and ears if you supplement too much on beta-alanine. Parasthesia can usually occur if you take more than 800mg of beta-alanine before your workout which can last up to 90 minutes.
Slow-release formulas are what you might want to stick to when trying to avoid parasthesia. Generally, this is all you need to still benefit from beta-alanine without the possible side effects
Since beta-alanine is a quick stimulant, taking it before the workout is the proper time you should always use these types of supplements. The performance associated with beta-alanine is largely due to the release of carnosine in the muscles over time, this means it doesn’t matter when you take the supplement as long as you do so daily.
The most commonly recommended dose of beta-alanine is between 3 to 5 grams divided by 3 times per day throughout the first week of supplementation. As you continue taking beta-alanine, you should start taking 3 doses per day with 3 grams of beta-alanine spread throughout the day. This ensures that your carnosine concentration is stabilized as you continue taking beta-alanine.
Frequently Asked Questions About Beta-Alanine
Beta-alanine is complicated, like all weight loss aids and pre-workout supplements. This section will provide answers to some of the most commonly asked questions about beta-alanine.
Q: What is beta-alanine?
A: Beta-alanine is a non-essential amino acid. The product is often marketed as a pre-workout supplement; it can help to maximize workout results, which can generate better weight loss progress for users. Beta-alanine should be taken in conjunction with a strict workout regimen to obtain the best results.
Q: What are beta-alanine supplements?
A: Beta-alanine supplements are popular among athletes and fitness enthusiasts. Many people take beta-alanine supplements to improve performance and overall health. For the most part, these supplements can be used by anyone who wants to improve the gains from their weight loss routines.
Q: What does beta-alanine do?
A: Beta-alanine is a non-essential amino acid. Unlike most amino acids, your body does not use beta-alanine to create protein; instead, it uses beta-alanine to produce carnosine, which is then stored in your skeletal muscles. Carnosine reduces lactic acid accumulation in your muscles during exercises, improving athletic performance and endurance.
Q: Is beta-alanine a stimulant?
A: Beta-alanine is not considered a stimulant. However, many people take beta-alanine supplements before a workout to boost athletic performance.
Q: Does beta-alanine cause a tingling sensation?
A: Some people experience a tingling sensation called paresthesia when taking beta-alanine. This sensation is not dangerous, although some find it uncomfortable. If the sensation becomes painful, users should cease the use of the supplement and speak to their medical physician.
Q: Is beta-alanine banned?
A: As of 2020, beta-alanine is not banned by the World Anti-Doping Agency or any other major governing body. To be sure you remain within the legal boundaries of your jurisdiction, carefully research the laws of your country, state, or municipality.
Q: When should you take beta-alanine supplements?
A: Most people take beta-alanine before a workout to maximize carnosine levels before intense muscular exercise. Some recommend taking beta-alanine with a meal to enhance its effectiveness.
Q: How much beta-alanine should you take?
A: The standard dosage of beta-alanine is 2 to 5 grams per day. The supplement should be taken once per day and consistently for the best results; stopping the use of the substance can lead to a loss of weight loss effects.
Q: How to take beta-alanine?
A: Most people take beta-alanine by mixing the powder with water, a shake, or the beverage of your choice.
Q: How to take beta-alanine powder?
A: Most people mix 2 to 5 grams of beta-alanine powder with water, a shake, or another beverage, then consume it before a workout.
Q: Does beta-alanine work?
A: Beta-alanine has been proven to work in numerous studies to date. There is evidence that beta-alanine contributes to muscle-building and endurance-enhancing effects. WebMD, which is notoriously strict about advertising supplement benefits, cautions that ‘there is limited scientific evidence to support this use' although claims that beta-alanine is “possibly effective for” athletic performance and physical performance.
Q: Does beta-alanine give you energy?
A: Yes, beta-alanine can give you energy. Beta-alanine improves endurance by enhancing the effectiveness of your muscle energy system. This may not improve your short-term power output, but it does help you output that power for longer.
Q: Is beta-alanine harmful?
A: Beta-alanine is generally considered a safe supplement to take when following the recommended dosages. However, many people experience a tingling sensation called paresthesia when taking beta-alanine. This sensation is not dangerous, although some find it uncomfortable.
Q: What does beta-alanine do for you?
A: Beta-alanine is a non-essential amino acid that your body uses to build carnosine, a compound stored in your muscles. Carnosine reduces lactic acid buildup during a workout, helping you stay active for longer.
Q: Does beta-alanine build muscle?
A: Beta-alanine can help you workout for longer, improving endurance, which could lead to long-term muscle gains. Generally, studies show that beta-alanine improves strength by about 10 to 15% after four weeks of supplementation.
Q: Does beta-alanine increase strength?
A: Beta-alanine reduces lactic acid buildup in muscles, encouraging you to workout for longer periods of time, which could increase strength over a long period of time with regular training. Generally, studies show that beta-alanine improves strength by about 10 to 15% after four weeks of supplementation.
Q: How long does it take for beta-alanine to work?
A: Most people take beta-alanine 30 to 45 minutes before exercising. The effects of beta-alanine should kick in within 30 to 45 minutes and last for 2 hours, depending on activity levels and what’s in your stomach.
Q: Can I take creatine and beta-alanine together?
A: Creatine and beta alanine is a popular pre-workout stack. Research has shown that a combination of creatine and beta alanine can improve exercise performance, strength, and lean muscle mass.
Q: Can you take BCAA with beta-alanine?
A: BCAAs and beta-alanine are both popular pre-workout ingredients. A combination of BCAAs and beta-alanine could help protect muscle tissue during a tough workout and minimize fatigue during training.
Q: Does creatine affect you sexually?
A: There’s no credible evidence that creatine positively or negatively impacts your sexual health or performance.
Q: Should you take beta-alanine every day?
A: Research has shown that healthy adults can safely take beta-alanine every day when following the recommended dosages.
Q: Is beta-alanine safe while breastfeeding?
A: Beta-alanine safety has not been studied or verified for women who are pregnant or breastfeeding.
Q: Does beta-alanine cause hair loss?
A: There’s no credible evidence that beta-alanine causes hair loss.
Q: Does beta-alanine affect the heart?
A: Beta-alanine should not positively or negatively affect the heart when used by healthy adults in the recommended dosages. However, some people experience a tingling sensation after taking beta-alanine.
Q: Is beta-alanine a BCAA?
A: No, beta-alanine is not a BCAA. There are 20 different amino acids. Nine of them are considered essential amino acids (EAAs), while three are considered branched-chain amino acids (BCAAs). The three BCAAs include leucine, isoleucine, and valine. The remaining eight amino acids, including beta-alanine, are not considered BCAAs.
Q: What should I mix BCAA with?
A: Most people mix BCAA powder with water, a shake, or another beverage of their choice.
Q: Is beta-alanine good for weight loss?
A: Beta-alanine may improve weight loss results by enhancing exercise performance. Multiple studies have shown that beta-alanine increases lean body mass, which means you’re increasing lean muscle and reducing fat.
Q: What is beta-alanine used for?
A: Most people take beta-alanine to improve athletic performance and endurance.
Q: Why is C4 banned?
A: Preworkout supplement C4 is banned in many sports because it contains a forbidden ingredient called synephrine. Synephrine HCL is a powerful adrenergic stimulator that has been proven to give athletes an edge over opponents.
Q: Does beta-alanine affect blood pressure?
A: Most studies indicate that beta-alanine does not have a significant impact on blood pressure, although some studies have shown slight improvements in blood pressure after taking beta-alanine for multiple weeks.
Q: Will beta-alanine keep me awake?
A: Beta-alanine is not considered a traditional stimulant, although some may still feel more energized after taking beta-alanine late at night. If you have trouble falling asleep after taking beta-alanine, then consider taking it earlier in the day.
Q: Can beta-alanine cause hives?
A: Beta-alanine can cause an itchy sensation, although it has not been connected to hives. The itchy or tingling sensation can make it feel like you have hives, although no instances of hives have been reported.
Q: Is beta-alanine a vasodilator?
A: Beta-alanine is not typically considered a vasodilator. However, there’s some evidence showing that carnosine acts as a precursor to nitric oxide, which is a strong vasodilator. In other words, beta alanine may indirectly act as a vasodilator.
Q: Why does C4 make me itch?
A: Beta-alanine dosages as low as 1g can cause your skin to itch and tingle, and there’s 1.6g of beta-alanine in each serving (1 scoop / 6.5g) of C4 pre-workout.
Q: What are the side effects of C4?
A: Side effects of C4 can include an itchy or tingling sensation, jitters, or difficulty falling asleep. C4 contains 1.6g of beta-alanine, which could create an itchy or tingling sensation, and 150mg of caffeine, which could lead to caffeine-related side effects.
Q: How long does pre-workout last?
A: Most pre-workout effects will last 1 to 3 hours after ingestion. However, some ingredients, including caffeine, can affect you for up to 12 hours.
Q: Why does beta-alanine make you itchy?
A: We know that beta-alanine can create an itchy or tingling sensation, although we don’t really know why it occurs. We believe neurons respond to beta-alanine, heat, and certain other stimuli, although it’s not clear why beta-alanine leads to tingling.
Q: Does beta-alanine cause high blood pressure?
A: Beta-alanine has not been shown to positively or negatively impact blood pressure in a significant way in any major studies to date.
Q: Is beta-alanine vegan?
A: Most beta-alanine supplements are synthesized in a lab and are considered vegan and vegetarian. However, natural dietary sources of beta-alanine include non-vegan and non-vegetarian sources like meat, poultry, and fish.
Q: How much is beta-alanine?
A: Beta-alanine supplements cost anywhere from $15 to $70 for a tub, with each tub being a roughly one-month supply of beta-alanine.
Q: Where to buy beta-alanine?
A: You can buy beta-alanine anywhere supplements are sold, including Amazon, GNC, Bodybuilding.com, and most other major online and offline retailers.
Q: How to stop beta-alanine tingles?
A: The best way to stop beta-alanine tingles is to reduce your dosage. Beta-alanine tingles have been observed in dosages as low as 1g. Consider dropping your dose below that amount to see if it prevents beta-alanine tingles.
Q: Is beta-alanine legal in sports?
A: Beta-alanine is not banned by any major regulatory body.
Q: Is beta-alanine NCAA legal?
A: Yes, beta-alanine is legal by NCAA guidelines. You can view the full list of NCAA banned substances for 2019-2020 here.
Q: Is beta-alanine safe for the heart?
A: Beta-alanine does not seem to have a significant impact on cardiovascular health when used by healthy adults in normal dosages. However, some claim that beta-alanine interacts with heart medications and with drugs for erectile dysfunction.
Q: Can elderly adults benefit from beta-alanine?
A: Possibly. Some experts recommend that older adults take beta-alanine supplements to improve physical performance and delay muscle tiredness. Studies have shown that elderly adults can experience significant benefits of beta-alanine by taking 800mg of beta-alanine three times per day for 28 days, or 800-1600mg of beta-alanine twice per day for up to 12 weeks.
By now, all should be more well-versed in what is beta-alanine, but as we wrap up let's cover what alanine is along with re-summarizing the benefits of this non-essential amino acid that is used in the biosynthesis of proteins throughout the body.
Alanine and the Body
Building protein is one of the most vital functions in your body. A non-essential amino acid known as alanine is actually responsible for helping your body build significant proteins. When it comes to metabolism in the blood, alanine is one of the most imperative nutrients. As it becomes synthesized, it is absorbed into our liver and then becomes converted. Glucose production and blood sugar management would be nearly impossible if it wasn’t for this compound.
One of the major reasons why many use alanine supplements is to treat hypoglycemia to reduce the damage that can be caused by low blood sugar levels and insulin shock. The function of this supplement is nearly immediate. It works quickly to attempt to release glucose into your bloodstream, which improves your health pretty fast.
It is also capable of reducing your chances of developing kidney stones and improving your overall immune system functionality. Because of its multiple applications, alanine has quickly become one of the go-to supplements in orthomolecular medicine when treatment is necessary.
There are many reasons why your body might be short on alanine, but the main one is usually bad nutrition, like a low protein diet. The environment which you live in can also add to the lack of alanine in the body. Even stress can affect it. Add all of these factors into play and it’s pretty likely that you are alanine deficient.
Alanine Muscular Effects
Alanine is known for its ability to interact and play a major role in many functions in the body. One of the biggest reasons why this supplement is frequently used is because it has the ability to improve muscle growth as well as increase your body’s overall metabolism.
Alanine works really fast after being absorbed into your liver and becoming converted. Your body can perform at a much higher level because the energy derived from alanine is readily available as soon as you take it. Because of this, alanine is widely used amongst athletes and fitness enthusiasts to achieve many personal performance goals.
Many toxins which can end up in your body can actually be chemically neutralized by alanine. This means it’s a powerful weapon which can improve your immune system. This same toxin neutralization can also help to reduce the risk of developing kidney stones, thus improving your health drastically. Additionally, those who have low blood sugar levels can also greatly benefit from alanine since it can aid in glucose production by helping other amino acids.
According to various studies, the chances of developing an enlarged prostate can also be reduced through the use of alanine. This condition can cause severe pain and problems during urination, so those who might be suffering from it should definitely give alanine supplements a chance. Another use for alanine is to reduce the gland tissue of your prostate, which in turn can help treat prostate cancer. This has actually been done pretty regularly by many doctors.
Because of its many abilities, alanine has been used by many doctors as orthomolecular medication to prevent and treat many different illnesses and conditions. The previously mentioned ability to influence blood sugar levels and ability to reduce prostate gland tissue size makes it a perfect candidate for preventing prostate cancer, not just treating it.
The studies that show alanine’s excellent ability to improve your immune system point out that alanine is able to do so by reducing inflammation in your body. Furthermore, its presence in the body reacts in a positive way with so many different functions that ultimately it becomes a great stabilizer across the whole human body.
It turns out the secretion of insulin in the pancreas also has a relationship with alanine presence in the body, as verified by research done in 2002. Alanine has a positive impact on diabetes because it can increase the excretion and production of glucose as long as it is allowed to react with alanine.
This basically improves the metabolism of glucose which leads to the ability to eliminate most of the symptoms related to diabetes. The end result is that alanine is able to reduce many complications which can lead to secondary conditions due to diabetes. Overall, this can greatly improve the quality of life for diabetic patients.
Another study was able to prove that alanine has other positive effects on the human body. Alanine leads to an improvement in your fitness abilities, especially if it is added to exercise. It can also improve your ability to deter cardiovascular health problems. This was concluded after 400 individuals were given alanine supplements and placebos to test this theory. The group which was taking alanine supplements was able to show much lower fat levels in their blood and they also showed a better response when asked to exercise.
Another way to increase your muscle growth rapidly is by adding protein supplements to your diet whenever you are ready to hit the gym, which is what many athletes do if they want to gain muscle mass quickly. The protein dissolves in their bloodstream quickly and is able to repair muscles swiftly. The thing is that alanine can provide the same results just as easily and safely. So there is no reason to supplement with protein if you prefer alanine.
Possible Alanine Amino Acid Setbacks
The number one concern for supplementing with alanine is its ability to cause fatigue, faintness, and prolonged muscle atrophy. However, these side effects only occur if an incorrect dosage of the supplement is observed. As long as you ensure that the amount of alanine that you take is within proper limits, these side effects should not be an issue.
Alanine has very strong hydrophilic properties. This means that it can be easily cycled and washed away with water. Because of this, it is not suggested to cook foods for a long amount of time or soak them in water if they are high in alanine content. The most common sources of alanine are proteins like fish and beef. These proteins are recommended for consumption in order to get your daily dose of alanine.
Recommended Dosage Reminder
If your weight is between 100 lbs to 200 lbs, then the recommended daily dosage of beta-alanine is 2 to 5 grams. If your weight is over 200 lbs, you should start at 6 grams and only increase it if you do not see any results. Do not take more than 7 grams of alanine per day. It is also suggested to split your daily dosage into many smaller doses per day to avoid experiencing paresthesia, a tingly or burning sensation, which is possible if you take a large dose of beta-alanine.
Alanine brings tons of different benefits to the table. In many cases, it is a better alternative to protein supplements when wanting to improve your muscle growth because it also offers other benefits like improving your immune system, reducing the possibility of developing kidney stones, reducing the risk of developing heart disease, treating enlarged prostate glands, and even preventing prostate cancer.
If you are able to give your body all of these improved benefits while gaining the muscles that you want, then why consider taking a different protein supplement that isn’t capable of all of this?
If you are a diabetic, alanine can also help you with some diabetes-related problems. Secondary conditions which are related to diabetes can be drastically reduced through the use of alanine supplementation.
We always suggest that you talk to your doctor whenever you plan to take any supplements. Alanine is in the same boat. While it offers many different benefits, it might not be the best choice for you depending on your medical history. Your doctor will be able to determine if there are any risks for you which can be associated with alanine supplementation.
If you are looking to get an extra performance boost for your endurance-based activities then beta-alanine is an excellent supplement choice for you. However, if you are just looking to improve your overall health then you should not take this supplement.
Mixing beta-alanine into smoothies and shakes is an excellent way to get the dosage you need, but if you need a little bit more of a kick than the one you get from pure beta-alanine, then look for supplements that include other ingredients as well.
Beta-alanine functions are best for repetition and high-intensity workouts. It is capable of increasing your total stamina and endurance as well as stimulating muscle mass growth. You should always take this supplement before a workout.
There are very few side effects associated with beta-alanine and those which do often occur are due to overconsumption of the supplement. However, we strongly suggest that you talk to your doctor about your plans to take beta-alanine since there might be some medical factors that might prevent you from taking this supplement safely.