- What other names is Beta-alanine known by?
- What is Beta-alanine?
- How does Beta-alanine work?
- Are there safety concerns?
- Dosing considerations for Beta-alanine.
Beta-alanine is used for improving athletic performance and exercise capacity, building lean muscle mass, and improving physical functioning in the elderly.
Possibly Effective for...
- Physical performance. Some research shows that taking beta-alanine modestly improves some measures of physical performance, especially during high-intensity exercise and strength training. Beta-alanine supplements might also improve physical performance and delay muscle fatigue in older adults. Researchers are hopeful that these benefits might lower fall risk, but it's too early to know that for sure. Other research shows that a specific product containing beta-alanine, creatine monohydrate, arginine, alpha-ketoisocaproate, and leucine (NO-Shotgun) might increase fat-free mass and strength in men participating in resistance training. However, not all research shows beneficial effects of beta-alanine on physical performance. The conflicting results might be due to the small numbers of participants in studies or the variability in doses used, duration of supplementation, variable exercise protocol, and populations studied. Most research has used a specific beta-alanine product (CarnoSyn, Natural Alternatives International).
Insufficient Evidence to Rate Effectiveness for...
- Hot flashes. Early research suggests that taking beta-alanine is less effective than the drug veralipride at reducing hot flashes in menopausal women.
Natural Medicines Comprehensive Database rates effectiveness based on scientific evidence according to the following scale: Effective, Likely Effective, Possibly Effective, Possibly Ineffective, Likely Ineffective, and Insufficient Evidence to Rate (detailed description of each of the ratings).
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Special Precautions & Warnings:Pregnancy and breast-feeding: There is not enough reliable information about the safety of taking beta-alanine if you are pregnant or breast-feeding. Stay on the safe side and avoid use.
- For improving physical performance: 3.2-6.4 grams daily of a specific beta-alanine product (CarnoSyn, Natural Alternatives International).
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