Beta Alanine-SR continues to be one of Thorne’s top-selling amino acid supplements, alongside single amino acids Creatine, L-Glutamine, NAC (N-acetylcysteine), and L-Carnitine, as well as the mixed branched-chain and essential amino acids in Amino Complex. 

Although the traditional consumer for beta-alanine has been the athlete, more and more adults are turning to beta-alanine supplements to support their active aging lifestyles. In this article, we look at the recent scientific studies on beta-alanine to learn why it is so popular and who can benefit the most.

Beta-alanine: the basics

Beta-alanine is a non-essential (meaning the body can make it), non-proteinogenic (it is not a component of protein) amino acid. It is one of the most studied performance supplements, best known for its ability to support high-intensity exercise. Beta-alanine is the rate-limiting step in the process that makes carnosine, an amino acid stored in the muscle. When beta-alanine binds with another amino acid, histidine, carnosine is made that then buffers the acid produced from lactic acid. This buffering helps maintain muscular pH, delaying the onset of burning muscles and fatigue and supporting sustained high-intensity performance for longer.* 

We have previously talked about why it is important to consume beta-alanine and not look for carnosine supplements, and why this is also important for non-athletes. Although the body can make beta-alanine, getting enough through diet alone is difficult, and carnosine synthesis and storage decrease with age. Similarly, women naturally have a lower level of carnosine compared to males.1 Carnosine sustains muscles and metabolic systems, positively impacting the brain, bones, and heart.* But it is important to note that beta-alanine is a better nutrient choice than carnosine because the GI tract breaks down carnosine into beta-alanine before rebuilding it for use.  

Latest position stand findings

A great place to start for the latest research findings and general scientific consensus is a position stand, with the most recent being the International Society of Sports Nutrition (ISSN) Position Stand from 2015.2 In this report, the ISSN summarized the previous years of research in the following summary*:

  • “Four weeks of beta-alanine supplementation (4-6 grams daily) significantly augments muscle carnosine concentrations, thereby acting as an intracellular pH buffer.  
  • “Beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses.  
  • “The only reported side effect is paresthesia (i.e., tingling) but studies indicate this can be attenuated by using divided lower doses (1.6 grams) or using a sustained-release formula.  
  • “Daily supplementation with 4-6 grams of beta-alanine for at least 2-4 weeks has been shown to improve exercise performance, with more pronounced effects in open end-point tasks/time trials lasting 1-4 minutes in duration.  
  • “Beta-alanine attenuates neuromuscular fatigue, particularly in older subjects, and preliminary evidence indicates beta-alanine may improve tactical performance.  
  • “Combining beta-alanine with other single or multi-ingredient supplements may be advantageous when the dose of beta-alanine is sufficient (i.e., 4-6 grams daily) and the treatment duration is at least 4 weeks. 
  • “More research is needed to determine the effects of beta-alanine on strength, endurance performance beyond 25 minutes in duration, and other health-related benefits associated with carnosine.”

Beyond exercise performance, we are seeing more and more studies that suggest beta-alanine can support metabolism, brain health, and systems related to everyday health.*

Mood, cognition, and mental health support*

Beta-alanine supplementation and its effect on brain health is now an active research topic. A recent double-blind, randomized, placebo-controlled study of older adults, ages 60-80, supplementing 2.4 grams per day of beta-alanine for 10 weeks, found beta-alanine supported cognitive function and promoted good mood and balanced mental health.*3

Younger adults find benefits too. In another randomized, placebo-controlled study of recreationally-active males, a higher dose for shorter duration (12 grams per day for two weeks) found beta-alanine supported positive mood4 before a 24-hour simulated military operation and cognition during the physically demanding operation.*5 Another military cohort reported improved cognitive performance and focus while under stressful conditions after a 30-day supplementation period of six grams per day.*6 Although not every study has found similar results, those that have seen positive effects suggest the increased carnosine pool is what plays a role in supporting the brain.*

Blood sugar support*

A meta-analysis review publication from 2021 specifically looked at the effects of beta-alanine supplementation on blood sugar (fasting glucose, HbA1c, glucose tolerance tests) and insulin resistance in humans and animals. Twenty studies were pooled, and although only four were human studies, the researchers concluded that beta-alanine plays a role in supporting glycemic control and insulin resistance and can be a helpful therapeutic tool to support metabolism regulation.*7 In a 2022 study that looked closer at the mechanisms influencing these pathways, scientists found that beta-alanine can scavenge free radicals produced by metabolic stress, which, in turn, helps preserve normal mitochondria and cellular function necessary for maintaining glucose homeostasis.*8

Body composition*

Despite favorable data to support blood sugar and insulin levels, a 2022 meta-analysis pooled 20 randomized controlled trials that examined the effect of beta-alanine supplementation on body composition and concluded that beta-alanine is unlikely to change body composition indices regardless of supplementation dosage.9 However, it does not appear that any study has examined beta-alanine, diet, and exercise on body composition as the primary variable. This would be especially important for individuals who are taking beta-alanine to support exercise performance in sports where every ounce matters.

Immune support*

Several recent studies have shown the effects beta-alanine might have on supporting immune function. It is well established that exercise induces inflammation and a temporarily weakened immune system. In a 4-week supplementation study, college-aged male runners who supplemented with beta-alanine were able to maintain more normal inflammatory cytokine levels, translating to being able to maintain normal immune function post-exercise compared to runners who took a placebo.*10

Similarly, elite male basketball players who supplemented 6.4 grams beta-alanine daily for eight weeks maintained pro-inflammatory cytokine levels (IL-6 and CRP) better than teammates who took a placebo,* suggesting this could be part of a useful strategy to support immune function through a physically stressful training season.*11 Although these studies were performed on athletes, there is reason to believe non-athletes can also help maintain their immune function with beta-alanine supplementation.*

Bone support*

Bone fractures in women and the elderly are too common and, in many instances, can be especially debilitating. A 2023 review of carnosine and bone health reports that carnosine promotes the proliferation and differentiation of osteoblasts (the cells that build bone), inhibits osteoclasts (the cells that break down bone), and protects chondrocytes (cells that make cartilage).* Carnosine also plays a role in supporting bone healing in cases of fractures or breaks.*12 Beta-alanine supplementation should be considered by individuals looking to help maintain bone health and can be especially supportive when combined with weight-bearing exercises.*

Thorne’s beta-alanine

Although research indicates that a time-released tablet is the best way to deliver the benefits of beta-alanine, many tableted forms use binders and fillers that can interfere with the nutrient’s absorption. To avoid unwanted or unnecessary ingredients, Thorne’s Beta Alanine-SR is formulated for optimal absorption using the PureTab® sustained-release delivery system to provide long-lasting benefits while minimizing side effects. For the athlete and the non-athlete alike, Thorne’s Beta Alanine-SR is NSF Certified for Sport®.

References

  1. Everaert I, Mooyaart A, Baguet A, et al. Vegetarianism, female gender and increasing age, but not CNDP1 genotype, are associated with reduced muscle carnosine levels in humans. Amino Acids 2011;40(4):1221-1229.
  2. Trexler ET, Smith-Ryan AE, Stout JR, et al. International Society of Sports Nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr 2015;12:30.
  3. Ostfeld I, Ben-Zeev T, Zamir A, et al. Role of β-alanine supplementation on cognitive function, mood, and physical function in older adults; double-blind randomized controlled study. Nutrients 2023;15(4). doi:10.3390/nu15040923
  4. Varanoske AN, Wells AJ, Boffey D, et al. Effects of high-dose, short-duration β-alanine supplementation on cognitive function, mood, and circulating brain-derived neurotropic factor (BDNF) in recreationally active males before simulated military operational stress. J Diet Suppl 2021;18(2):147-168.
  5. Varanoske AN, Wells AJ, Kozlowski GJ, et al. Effects of β-alanine supplementation on physical performance, cognition, endocrine function, and inflammation during a 24 h simulated military operation. Physiol Rep 2018;6(24):e13938.
  6. Hoffman JR, Landau G, Stout JR, et al. β-Alanine ingestion increases muscle carnosine content and combat specific performance in soldiers. Amino Acids 2015;47(3):627-636.
  7. Matthews JJ, Dolan E, Swinton PA, et al. Effect of carnosine or β-alanine supplementation on markers of glycemic control and insulin resistance in humans and animals: A systematic review and meta-analysis. Adv Nutr 2021;12(6):2216-2231.
  8. Billacura MP, Lavilla C Jr, Cripps MJ, et al. β-alanine scavenging of free radicals protects mitochondrial function and enhances both insulin secretion and glucose uptake in cells under metabolic stress. Adv Redox Res 2022;6:100050.
  9. Ashtary-Larky D, Bagheri R, Ghanavati M, et al. Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis. J Int Soc Sports Nutr 2022;19(1):196-218.
  10. Jin SY, Moon HW, Kim JS, et al. Effects of 4 weeks of beta-alanine intake on inflammatory cytokines after 10 km long distance running exercise. Exerc Sci 2022;31(2):188-196.
  11. Turcu I, Oancea B, Chicomban M, et al. Effect of 8-week β-alanine supplementation on CRP, IL-6, body composition, and bio-motor abilities in elite male basketball players. Int J Environ Res Public Health 2022;19(20). doi:10.3390/ijerph192013700
  12. Yang H, Hou X, Xing L, Tian F. Carnosine and bone (Review). Mol Med Rep. 2023;27(1). doi:10.3892/mmr.2022.12899