Nutrient Database

Beta-Alanine

amino acid

Approved

General information about nutrients. No diagnosis, no medical advice. If you take medication, are pregnant or have a medical condition, talk to your doctor before taking supplements.

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Overview

Increases carnosine levels in muscles, buffering acid during high-intensity exercise.

Interactions

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Beta-alanine and taurine in muscle

Beta-alanine is the rate-limiting precursor for carnosine, which buffers intramuscular pH during exercise. Taurine supports calcium handling in muscle and acts as an osmolyte, complementing beta-alanine's buffering.

Top 5 food sources

Chickenturkeyporkfishbeef
Expert consensus: Strong

Well-researched for exercise performance. Tingling (paresthesia) is harmless side effect.

Beta-Alanine — Stackwell