When to take
Beta-Alanine

What is beta-alanine good for?

The amino acid beta-alanine is one of the building blocks of carnosine, which is a compound that plays an important role in muscle endurance during high-intensity exercise via the regulation of acid in the muscles. It is specifically this acid that contributes to the burning sensation we feel when the muscle is fatigued, also known as acidosis. Taking beta-alanine can help postpone this fatigue for some minutes before the burning feeling of exhaustion finally sets in.

However, not only is beta-alanine a fundamental part of carnosine production, research suggests that beta-alanine supplementation can replenish carnosine levels even more efficiently than taking carnosine itself.

Furthermore, several animal studies have shown that beta-alanine supplementation shows potential for improving cardiovascular health, reducing oxidative stress, combatting cancerous cells, enhancing the immune response, and also reducing symptoms of neurological issues, such as depression and Alzheimer's disease.

When should I take beta-alanine?

Research shows that consuming beta-alanine together with a meal increases the production of carnosine even further. However, since beta-alanine can have stimulating effects and could potentially keep you awake, it is not recommended to take it late in the day, so taking beta-alanine with breakfast, or with an afternoon meal, would be ideal.

What does beta-alanine combine well with?

With carnosine, for muscle health and cognitive health

Interestingly, results from several clinical trials have demonstrated the potential benefits of combining beta-alanine (up to 6g daily) with a supplementation of carnosine itself (up to 2g daily) for the prevention of conditions such as sarcopenia, which is the loss of muscle mass with age, as well as protection against neurodegenerative and cognitive diseases.

This same combination has also been shown to improve several health markers related to diabetes.

With creatine, for muscle growth

Also, when beta-alanine is used together with creatine, this combination has been shown to benefit exercise performance, and also increase muscle mass and overall muscle strength.

With baking soda, for muscle endurance

Sodium bicarbonate, also known as baking soda, is something that you can easily pick up in your local bakery or supermarket, if you don't have some in your pantry already.

It is known to work in a similar manner to beta-alanine by reducing the acid in your muscles that contributes to fatigue during exercise, and several studies have found that a combination of beta-alanine and sodium bicarbonate can enhance delay this fatigue even further.

What are natural sources of beta-alanine?

If you are interested in achieving your daily beta-alanine intake through your diet, rich sources of beta-alanine include:

• Turkey
• Chicken
• Tuna
• Beef
• Lamb
• Pork
• Salmon
• Mackerel

Beta-Alanine data sources & further reading

• https://www.healthline.com/nutrition/beta-alanine-101
• https://www.webmd.com/vitamins-and-supplements/beta-alanine-uses-and-risks
• https://www.medicalnewstoday.com/articles/what-does-beta-alanine-do
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/
• https://pubmed.ncbi.nlm.nih.gov/16953366/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10096773/
• https://www.livestrong.com/article/338184-food-sources-of-beta-alanine/