Push Harder, Last Longer
Delays muscle fatigue, improving endurance in high-intensity workouts
Boosts Muscle Stamina
Raises carnosine levels to buffer acidity and sustain peak performance
Train Harder with Less Effort
Increases workout volume and reduces perceived exertion in strength training
Supports Brain & Metabolic Health
May aid cognitive function, insulin sensitivity, and overall well-being
Overall Impact (by Goal)
Only these evidence-backed effects are used for filtering and recommendations
80
XP
Muscular Endurance
80
XP
High-Intensity Endurance
Impact combines how reliable the research is with how much difference it usually makes
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All Potential Benefits Studied
Includes emerging, secondary, and context-dependent effects
1
Improves High-Intensity Exercise Performance 1
Beta-alanine enhances performance in exercises lasting 1–10 minutes, such as middle-distance running and swimming, by delaying fatigue and improving endurance.
2
Increases Muscle Carnosine Levels 2
Supplementing with beta-alanine raises carnosine levels in skeletal muscle, which enhances buffering capacity and helps sustain high-intensity efforts.
3
Buffers Muscle Acidity and Delays Fatigue 3
Carnosine acts as an intracellular pH buffer, reducing the buildup of hydrogen ions during exercise, thereby delaying fatigue and maintaining performance.
4
May Improve Exercise Tolerance 4
Beta-alanine supplementation may enhance exercise tolerance by improving calcium regulation, reducing oxidative stress, and mitigating muscle damage.
6
May Benefit Cognitive and Neurological Health 8
Carnosine, synthesized from beta-alanine, has antioxidant and neuroprotective properties that may support brain health and benefit conditions like Parkinson’s and Alzheimer’s disease.
7
May Help Regulate Blood Sugar and Improve Insulin Sensitivity 9
Beta-alanine and carnosine supplementation have been associated with reductions in blood glucose, HbA1c, and markers of insulin resistance in individuals with metabolic disorders.