In July 2024, Nutrients magazine published an article on the effects of β-alanine on high-intensity training. The experimental results showed that the subjects who took β-alanine had significant changes in their high-intensity exercise performance, especially the improvement of vertical jump and jumping power. This further confirms the role of β-alanine in improving athletic performance. So for ingredients such as β-amino acids, nutreebio is ready to write a comprehensive article on β-amino acids from the aspects of health benefits, ingredient production, and related β-amino acid supplements.
1. Source of β-alanine
β-alanine(Beta-Alanine) is a non-essential amino acid, that is, it is an amino acid that the human body can synthesize by itself and is naturally produced in the liver. It is the only naturally occurring β-amino acid.
β-alanine itself has limited energy-enhancing effects, but it has been determined to be the rate-limiting precursor for carnosine synthesis. It is also found in protein-rich foods such as chicken, beef and pork. If you want to supplement from food, you can eat more red meat and white meat. β-Alanine was first discovered in the early 20th century, but it wasn’t until the 1990s that researchers began to more seriously study the potential benefits of supplementing β-Alanine for athletic performance.
2. Health Benefits of Beta-Alanine
A. Improve Athletic Performance
When it comes to improving athletic performance, the β-Alanine produced naturally by the human body and in most diets is simply not enough. So for athletes and professionals, β-Alanine is one of the most commonly used and professionally recommended supplements that can enhance athletic and training capabilities, build muscle, and improve physical function.
The International Society of Sports Nutrition (ISSN) has conducted an objective and rigorous review of the mechanism of action and uses of β-Alanine supplements. Based on currently available literature, ISSN concludes that:
- 4 weeks of supplementation with β-alanine (4-6 g daily) significantly increases muscle carnosine concentrations, which acts as an intracellular pH buffer;
- Currently, β-alanine supplementation appears to be safe in healthy people at recommended doses;
- The only reported side effect is paresthesia (tingling), but studies suggest that this side effect can be mitigated by taking a lower dose (1.6 g) in divided doses or using a sustained-release formula;
- Daily supplementation with 4 to 6 g of β-alanine for at least 2 to 4 weeks has been shown to improve exercise performance;
- β-alanine may reduce neuromuscular fatigue, especially in the elderly;
- When β-alanine supplementation is high enough (4-6 g per day) and long enough (at least 4 weeks), it may be advantageous to combine β-alanine with other single or multiple ingredient supplements.
B. Relieve fatigue
The process of converting glucose to energy in muscle produces lactic acid. Lactic acid is then broken down into lactate and hydrogen. Increased hydrogen ions in the muscles lead to increased muscle acidity, which is the main cause of fatigue and soreness.
In the muscles, carnosine acts as a “hydrogen scavenger”. As a “hydrogen scavenger”, carnosine will mitigate the adverse effects of muscle acidity, thereby increasing muscle capacity and time to exhaustion.
Carnosine is composed of two amino acids: β-Alanine and histidine, of which β-Alanine is the rate-limiting factor in carnosine production. Studies have shown that supplementing with 6 grams of slow-release β-Alanine can increase the amount of carnosine in the muscles by 64% after four weeks and 80% after 10 weeks.
C. Improve mental endurance
Mental fatigue, which often develops into mental exhaustion, triggers your sympathetic nervous system, which leads to stress. This process can lead to unpleasant feelings such as panic, worry, or anxiety.
According to a widely cited study on the effects of β-Alanine on cognitive function, this amino acid “can improve fatigue under mental stress”, an argument that has been confirmed by rigorous studies of subjects in anxiety-prone occupations.
In addition to a nutritious diet and regular exercise, supplementing with β-Alanine can stimulate the brain and resist certain life stresses.
3. Multiple combinations of β-alanine ingredients
As mentioned earlier, β-alanine can be taken with other supplements and synergistically improve exercise performance. Therefore, many pre-workout supplements contain other ingredients in addition to β-alanine.
(1) Caffeine. Because caffeine is a neurostimulant, the increased heart rate it causes will increase the nutrient supply to the muscles, allowing them to recover faster. The increased energy supply will help those who exercise for a long time.
(2) Creatine. Creatine can quickly restore ATP, while β-alanine prevents fatigue. The combination of the two can greatly improve exercise performance.
(3) Carbohydrates. Before exercise, adding some carbohydrates to the diet can provide nutrients for the muscles; supplementing them early after exercise can ensure that the body has enough repair materials to rebuild muscles.
(4) Protein or amino acids. Protein must be supplemented when using β-alanine. Protein is a component of the body, so it must be present during the recovery process. Branched chain amino acids (BCAA) can also be supplemented, which help the body use the protein it consumes and rebuild muscles.
4. β-Alanine sports supplement products
There are many β-Alanine sports supplements on the market, and brands such as Gold’s Gym and GNC have also launched β-Alanine sports supplement products. As a factory, nutreebio also welcomes customized β-Alanine supplement products for brands. Common formulas include ingredients such as β-Alanine, citrulline, betaine, natural caffeine from coffee beans, and α-GPC. Or if it is positioned for mental stimulation, muscle energy, and lasting exercise effects, then these formulas contain ingredients such as β-Alanine, creatine, L-Taurine, and caffeine.
5. Safety of β-Alanine
β-Alanine can increase muscle carnosine and improve performance, but is it safe to use? A lot of evidence shows that it is safe, and a recent meta-analysis of existing data concluded that healthy people can safely take β-Alanine at doses of up to 6.4 grams per day for up to 24 weeks. However, a common side effect experienced by many people shortly after taking the supplement is itchy or tingling skin, a sensation known as paresthesia, which is associated with a rapid increase in beta-alanine in the blood, which subsides within 60-90 minutes and has no long-term health effects.
Current studies show that beta-alanine is safe for healthy individuals at recommended doses.
β-Alanine can be used as a food additive in our country and is classified as a “synthetic flavoring for food use permitted” in GB 2760. In the past few years, β-Alanine products have become increasingly popular due to the support of scientific evidence. In addition, the growing demand among consumers for dietary supplements that support and improve physical function has further driven the market. The β-Alanine market is expected to reach $114.8 million by 2030, with a compound annual growth rate of 5% during 2024-2030.
