Beta-Alanine
Supports muscle carnosine levels and may help with repeated high-intensity efforts.
Educational only — not medical advice. BodEvo summarizes research cautiously and labels estimates as estimates. Talk to a physician or registered dietitian before starting any supplement, diet, or training program.
What the evidence says
Moderate evidence for endurance-type efforts. Less relevant for pure strength work.
Typical dose & timing
Dose: 3.2–6.4 g daily in split doses
Timing: Daily; timing less important than saturation.
Role in a stack
Muscular endurance support.
Redundancy check: Often included in pre-workouts — check for overlap.
Cautions & safety
Tingling (paresthesia) is common and harmless but uncomfortable for some.
Tingling side effect is well known. Split doses reduce it.
Best for
high-rep sets · conditioning · intervals · repeated hard efforts
Buying guide
Budget: Bulk beta-alanine powder — highly cost-effective. Split into 2–3 doses to reduce tingling.
Standard: Capsule or powder from a brand with disclosed dose. Check it reaches 3.2 g minimum daily.
Premium: CarnoSyn branded beta-alanine — the most studied form.
References
- International Society of Sports Nutrition position stand: beta-alanine. Journal of the International Society of Sports Nutrition (2015)
Position stand confirming beta-alanine increases muscle carnosine, improves performance in 1–4 minute efforts, and has consistent evidence for high-intensity exercise.
Use it in the app: open the Supplement Library and Stack Builder — free, local-first, no account required.