Beta-alanine raises carnosine in muscle, which buffers acid during hard efforts of about 1 to 4 minutes.
Calculator Official intake Study doses Best form Safety Sources
This is not an essential nutrient, so there is no official daily intake. Only study doses are shown.
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
4-6 g a day
ISSN position stand: 4 to 6 g a day for at least 2 to 4 weeks raises muscle carnosine and improves performance, most in efforts of 1 to 4 minutes. A meta-analysis of 40 studies (1,461 people) found a small overall benefit, largest in exercise lasting 0.5 to 10 minutes.
Practical pick
Beta-alanine (g)
Why: Plain beta-alanine works; splitting it into doses of about 1.6 g, or a sustained-release form, reduces tingling.
Meat and fish contain carnosine, which the body breaks down into beta-alanine.
No important interactions known.
Tingling skin (paraesthesia) is common and harmless. Split the day into doses of about 1.6 g or use a sustained-release product to reduce it.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Values checked: November 12, 2026.
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