Nonessential amino acid
Beta-alanine
Strong evidenceRaises muscle carnosine, a buffer against acid buildup during hard efforts.
What it is
Beta-alanine combines with histidine to form carnosine, which helps buffer acid in muscle during high-intensity exercise.
Food sources
ChickenBeefFish
What the research shows
- Human studies show benefits mainly for high-intensity efforts lasting roughly one to four minutes.
- A harmless tingling sensation (paresthesia) is a common, well-documented side effect.
Read the published research on PubMed →
Food first: most people get what they need from a varied diet with enough total protein. Talk to a provider or registered dietitian before adding a supplement, especially if you take medication or have a health condition.