✓ No active regulatory warningsFDA MedWatch, EMA EudraVigilance, WHO VigiBase, WADA Prohibited List · 2026-05-29
Updated: 2026-05-29 · v2.0 · Prof. G. Pkhakadze, MD, MPH, PhDCiteEditorial
1
Safe
Beta-Alanine
β-Alanine
Generally SafeModerateAmino Acids
RDA
Typical 2–5 g
Target
N/A
Upper limit
No UL
Products
428
Dosage by population group — reference
🔗 Best with: Creatine, Sodium Bicarbonate, Citrulline Malate✅ USP Verified, NSF Certified for Sport, Informed Sport
⚠ Needs 4+ weeks loading (like creatine) — not an acute pre-workout [2]
⚠ Tingling is harmless — warn patients to expect it [1]
⚠ Best for 1–10 minute high-intensity exercise [2]
⚠ May reduce muscle taurine with chronic high-dose use [1]
🥗 Food first — build your daily Typical 2–5 g
Check the foods you regularly eat — the bar fills toward your daily target.
Chicken breast (85 g)450 mg beta-alanine + carnosine (combined)
Beef (85 g)350 mg beta-alanine + carnosine (combined)
Turkey (85 g)350 mg beta-alanine + carnosine (combined)
Pork (85 g)300 mg beta-alanine + carnosine (combined)
Fish (85 g)200 mg beta-alanine + carnosine (combined)
0 mg beta-alanine + carnosine (combined)
Check your regular foods above
🔬 Lab interpreter
ℹ️ No validated blood test. There is no established laboratory test to assess status or guide dosing for this ingredient. Clinical response and symptoms are the practical guide.
⚕ For professionals — confirm ranges against your local laboratory.
Clinical verdict
Beta-alanine loads muscle carnosine (pH buffer) over 4+ weeks — ISSN-endorsed for high-intensity exercise lasting 1–10 min. Tingling is harmless (MrgprD receptor). Does NOT help strength or long endurance. Like creatine: chronic loading, not acute dosing. Sustained-release reduces paresthesia [1] [2].
1 How much do I need?
👤 Adults: Specific dosage data under clinical review
👴 Elderly: Specific dosage data under clinical review
🤰 Pregnancy: See guidance
No data. Avoid [1].
👦 Pediatric: See guidance
No data [1].
🏃 Athletes: Standard dose
⚖️ Obesity: Standard dose
Fat-soluble compounds may require dose adjustment in obesity.
🩺 Renal: Consult specialist
Dose adjustment may be needed in renal impairment.
🌱 Vegan: Standard dose

How to take

🍽 Timing: Split into 0.8–1.6 g doses throughout day, or use sustained-release [2].
💊 With food: With or without food [1].
🚫 Avoid: Single large doses (intense paresthesia) [1].
2 Which form?
FormBioavailabilityVeganCost
['Beta-alanine powder', 'common', '3.2–6.4 g/day. Causes tingling. Split into 0.8–1.6 g doses or use sustained-release [1].']StandardCheck label
['Sustained-release beta-alanine (SR CarnoSyn)', 'preferred', 'Reduces tingling by slowing absorption. Once or twice daily [2].']StandardCheck label
['CarnoSyn (patented)', 'preferred', 'Most studied branded ingredient. Used in ISSN position stand [2].']StandardCheck label
3 Common questions
Why does beta-alanine cause tingling? ▼
Beta-alanine activates MrgprD receptors in sensory neurons, causing paresthesia (tingling) in face, neck, hands. It is dose-dependent, harmless, and diminishes with regular use. Sustained-release forms reduce it [1].
Is beta-alanine like creatine? ▼
Similar concept — both require chronic loading (weeks). Creatine loads ATP/phosphocreatine; beta-alanine loads carnosine (pH buffer). Different mechanisms but both are ISSN-recommended ergogenic aids [2].
Does beta-alanine build muscle? ▼
Not directly. It buffers H+ ions during high-intensity exercise, allowing more work → potentially more training stimulus. Creatine + beta-alanine is a popular combination [2].
Does tingling mean it's working? ▼
No — tingling indicates absorption rate, not efficacy. Sustained-release avoids tingling but loads carnosine equally. Efficacy requires 4+ weeks regardless of tingling [1] [2].
4 Clinical evidence

Strong

Carnosine loading: 4+ weeks at 3.2–6.4 g/day increases muscle carnosine 40–80% [2]. ISSN position stand: effective for exercise lasting 1–10 minutes [2]. Paresthesia mechanism (MrgprD) identified — harmless [1]. HIGH

Moderate

High-intensity exercise (1–10 min): meta-analysis shows improved exercise capacity and time to exhaustion [2]. Cycling, rowing, high-intensity intervals: consistent benefits. Military performance: some positive studies [2]. Elderly: may improve exercise capacity and fall risk reduction [2]. MODERATE

Insufficient

Strength (1RM) [2]. Hypertrophy (muscle growth) [2]. Endurance >25 minutes [2]. Team sport performance (inconsistent) [2]. Cognitive function [1]. LOW
5 Safety, toxicity & adverse events

Relative

⚠ Harmless tingling (paresthesia) with larger single doses — split dosing reduces it
⚠ Pregnancy and lactation — limited data

🚩 Red flags

● Patient alarmed by tingling — reassure it's harmless [1]
● Patient expecting acute pre-workout effect — needs 4+ weeks loading [2]
6 Interactions

Supplement synergies

Creatine · 3–5 g creatine
Both are ISSN-endorsed ergogenic aids with complementary mechanisms (ATP vs pH buffering) [2].
Sodium bicarbonate · 0.3 g/kg NaHCO₃ pre-exercise
Additional extracellular pH buffering. Stacks with beta-alanine (intracellular) [2].
7 Regulatory
ISSN: Position stand: effective for exercise 1–10 min [2].
United States: GRAS. Dietary supplement [1].
WADA: Not prohibited [2].
8 US supplement products
428
on-market products containing Beta-Alanine (NIH DSLD)

Brands carrying Beta-Alanine (132)

Click a brand to see its Beta-Alanine products.
Or browse all 428 products in one list →
9 Frequently paired with
Sucralose 351 sharedSilicon 266 shared
Beta-Alanine vs CreatineBeta-Alanine vs Sodium Bicarbonate
10 References (2)
[1]National Institutes of Health, ODS. Beta-Alanine — dietary supplement fact sheet. Updated 2024. ods.od.nih.gov REVIEW Accessed: 2026-05-29
[2]Trexler ET, et al. International Society of Sports Nutrition position stand: beta-alanine. J Int Soc Sports Nutr. 2015;12:30. doi:10.1186/s12970-015-0090-y REVIEW Accessed: 2026-05-29
11 Related articles
📰 Article — news.gmj.ge📰 Article — news.gmj.ge📰 Article — news.gmj.ge📰 Article — news.gmj.ge
Auto-populated from GMJ Newsroom. Articles tagged "Beta-Alanine".
12 Cite this page
Vancouver: Pkhakadze G. Beta-Alanine — safety profile [Internet]. Tbilisi: PHIG; 2026 [cited 2026 Jun 02]. Available from: https://supplement.ge/ingredients/beta-alanine/
APA 7th: Pkhakadze, G. (2026). Beta-Alanine — Safety profile. Public Health Institute of Georgia. https://supplement.ge/ingredients/beta-alanine/
📋 Editorial information
Author: Prof. G. Pkhakadze, MD, MPH, PhD
Institution: Public Health Institute of Georgia (PHIG)
Affiliation: David Tvildiani Medical University (DTMU)
First published: January 2026
Last reviewed: 2026-05-29
Next review: December 2026
References: 2 cited sources
COI: SupplementIndex receives no funding from supplement manufacturers. All content independently authored by PHIG.
Process: Systematic literature review
📄 License & reuse
Published under Creative Commons Attribution 4.0 International (CC BY 4.0). You may share and adapt for any purpose with attribution.
Pkhakadze G. "Beta-Alanine — Safety Profile." SupplementIndex, PHIG, 2026. https://supplement.ge/ingredients/beta-alanine/ CC BY 4.0.
GP
Prof. G. Pkhakadze, MD, MPH, PhD
Professor of Public Health · Head of Department, DTMU
Editor-in-Chief, Georgian Medical Journal (ISSN 3088-4322)
Chair, Public Health Institute of Georgia · UEMS Public Health Section
Educational and public health purposes. CC BY 4.0. Consult your healthcare provider before starting any supplement. Corrections: info@accreditation.ge. Publisher: PHIG