Beta-Alanine

Performance

Buffers muscle acid build-up, extending high-intensity efforts in the 1–4 minute range. The 'tingles' are harmless and fade with use.

enduranceanaerobichigh-intensitylactic-acid

Typical dose

3.2–6.4 g daily (split doses)

Evidence

Strong (multiple RCTs / meta-analyses)

Onset time

Cumulative: 2–4 weeks

Half-life

~25 min (plasma)

Forms

Powder, Capsule

Source

synthetic

Best taken with

split into 800 mg doses to reduce tingling

Best time of day

any

Bioavailability

4/5

Safety rating

5/5

Price per serving

$0.30

Vegan / GF / 3rd-party

✓ / ✓ / ✓

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Common uses

• High-intensity endurance
• CrossFit
• HIIT
• Combat sports

Effect profile

Strength

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Muscle

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Energy

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Focus

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Mood

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Sleep

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Immunity

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Recovery

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Longevity

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Common side effects

• Paresthesia (harmless tingling)

Related performance supplements

Beta-Alanine vs Caffeine Beta-Alanine vs Taurine Beta-Alanine vs Betaine Anhydrous Beta-Alanine vs L-Carnitine (Tartrate)

Medical disclaimer

SupplementDuel is for educational purposes only and is not medical advice. Consult a physician before starting, stopping, or combining supplements.