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Beta-Alanine

Performance · Evidence: Moderate · Importance: Moderate

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.

Source-verified products

Real products in this category, ordered by review count. Each price and rating comes from the product's own page, recorded 2026-07-29 — follow the link for current values. Links go to the product's source page and never affect this ranking.

References

Use it in the app: open the Supplement Library and Stack Builder — free, local-first, no account required.