Beta-alanine is an amino acid naturally found in muscles and the brain. The primary goal of Beta-alanine supplements is to increase carnosine content in the skeletal muscle, thereby enabling a greater tolerance of sustained anaerobic activity. Beta-alanine can also be found in certain meat and fish. Consuming beta-alanine supplements can help enhance carnosine levels in the body by up to 80%.
But how does beta-alanine work in the body? Well, before we delve into the benefits of beta-alanine, let’s see how it works in the body. In your muscles, histidine levels are usually high, while beta-alanine levels are usually low, which limits the production of carnosine. Using the best beta-alanine has been shown to elevate carnosine levels in muscles. During exercise, this is how carnosine acts:
- Glucose is broken down
- Lactate is produced
- Muscles become more acidic
- Fatigue sets in
- Carnosine buffer
Since beta-alanine supplements help increase carnosine levels, they help the muscles reduce their acid levels during exercise.
Benefits of using beta-alanine
Here are some of the benefits of using beta-alanine supplement
- It helps delay fatigue and reduces lactic acid in muscles
Several studies have shown that beta-alanine can significantly delay fatigue and exhaustion. A survey in 360 people showed that beta-alanine improved high-intensity exercise that last more than a minute. Another separate study in cyclists found that four weeks of supplements increased total work completed by 13%, increasing an additional 3.2% after ten weeks.
- It helps build muscles
One of the top benefits of taking beta-alanine supplements is that it can help you build muscles. When you take beta-alanine during high-density interval training, it can help increase oxygen intake and ventilator threshold, stamina, and endurance.
In addition to that, beta-alanine can helps reduce fat and increase overall body mass. However, it is worth noting that the evidence claiming that beta-alanine can increase muscle mass is based on two small clinical trials. Further research is still required to confirm these preliminary findings.
- It has anti-aging properties
Research shows that beta-alanine has anti-aging properties, so it can hugely benefit the elderly. One survey shows that 18 elderly patients experienced improved exercise capacity after taking beta-alanine for about 3 months. Beta-alanine forms the molecule carnosine in muscles. Carnosine reduced aging-related stress [glycoxidant stress] in old rats. This type of stress is known to damage cells and increase the risk of age-related chronic diseases.
- It relieves anxiety and PTSD symptoms
Beta-alanine has also shown to boost carnosine and serotonin in the brain. Carnosine has shown to reduce anxiety in rodents. It increases the anti-anxiety molecule brain-derived neurotrophic factor [BDNF], which is way lower in rodents with PTSD.
Dosage recommendations
To enjoy the benefits of the beta-alanine mentioned above, you need to make sure that you take the recommended dosage. The standard dosage of beta-alanine supplements is 2-5 grams daily. It is even better to consume beta-alanine with a meal as it can further increase carnosine levels. Avoid taking excessive amounts of beta-alanine as it can cause paraesthesia- it is an unusual sensation normally described as “tingling of the skin.”