Beta-alanine
A small, consistent boost in hard efforts of 30 seconds to 10 minutes.
Grade A: Strong human proof
Big trials in people, and it worked.
The grade is for the use people talk about, not for every use. Filed under: Gym supplements.
How it works
An amino acid the body uses to build carnosine, which buffers acid in working muscle.
How it was given in studies
By mouth. In the trials people swallowed it as a capsule, tablet, powder or drink.
This is what the studies did. It is not a how-to.
What studies saw
A review of 40 studies in 1,461 people found a small overall effect, concentrated in efforts lasting about 30 seconds to 10 minutes.
The trade-off
Skin tingling was the only side effect reported in a safety review of 101 human studies.
When it showed up, in studies
The trials ran for weeks.
Sources
Put this grade on your site
Copy the line below. The badge links back to this page, so readers can check the sources. It grades the compound in studies. It does not rate any product or seller.
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Keep going
We show what studies found. We never tell you what to take. Doses vary by study. Check the sources and talk to a doctor.