SAFE

Beta-Alanine

beta-alanine
Possibly Safe V1 Verified
Scan supplement →
Upper Safe Limit
Harmless paresthesia — split doses reduce this effect
PubMed Studies
166
PubChem CID
About

Precursor to carnosine — intramuscular pH buffer during high-intensity exercise; delays fatigue; antioxidant in muscle

How it works (mechanism of action)

Used in sports supplements for endurance and high-intensity performance. Common in Eric Favre and French sports nutrition brands. Causes paresthesia (harmless tingling) as side effect.

📊 Effectiveness
Exercise performance
Evidence Grade A · 18 studies · n=1,020 · Meta-analysis available
Likely Effective
Exercise endurance
Evidence Grade A · 18 studies · n=2,800 · Meta-analysis available
Likely Effective
Athletic performance
Evidence Grade A · 14 studies · n=2,200 · Meta-analysis available
Likely Effective
Cardiovascular health
Evidence Grade B · 18 studies · n=3,800
Possibly Effective

Evidence grades: A=Strong RCT evidence · B=Good clinical trials · C=Limited trials · D=Preliminary/traditional

👥 Safety by Population
PopulationSafety RatingMax Safe Dose
GeneralPossibly safeNot established
PregnancyPossibly safeNot established
ElderlyPossibly safeNot established
🚫 Contraindications & Warnings

Consult a healthcare professional before use if pregnant, breastfeeding, taking prescription medications, or if you have a medical condition. Keep out of reach of children.

💊 Drug Interactions (1)
⚪ Carnosine supplements
Minor
Amino acid supplement
Management: Generally beneficial combination.
🇪🇺 EU Health Claims Status
Art.13(1)
✓ Authorised
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food is not sufficiently defined to be able to be assessed and the claim could not therefore be substantiated.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ Authorised
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ Authorised
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ Authorised
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ Authorised
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ Authorised
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ Authorised
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
Art.13(1)
✓ Authorised
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food is not sufficiently defined to be able to be assessed and the claim could not therefore be substantiated.
Regulation EU 1924/2006 · ART13 1
Art.13(5)
✓ Authorised
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 5
Art.13(1)
✓ Authorised
Non-compliance with the Regulation because on the basis of the scientific evidence assessed, this claimed effect for this food has not been substantiated.
Regulation EU 1924/2006 · ART13 1
Updated: 2026-04-02
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