Beta-Alanine is a revised version of alanine, an amino acid that you can take as a supplement to improve your workout performance. Especially in short, high-intensity anaerobic efforts like HIIT training, Beta-Alanine is very helpful as it has been shown to improve muscle endurance.
How effective is Beta-Alanine? Many people state that they can do one or two more reps in the gym when training in sets of 8 to 15 reps with its help. Supplementation with Beta-Alanine can also improve the performance of moderate to high intensity cardiovascular exercise, such as rowing or running.
When a product is so popular, it is difficult to decide on a particular brand. This is why we did the work for you and we came up with this list of the Best Beta-Alanine Supplements on the market.
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When Beta-Alanine is ingested, it becomes the carnosine molecule, which works as an acid buffer in the body. Carnosine is kept in cells and released in response to drops in pH. Growing carnosine reserves can protect against dietary induced pH drops (which can occur during the production of ketones in ketosis, for example), as well as provide protection against lactic acid production induced by exercise.
If you are willing to take something to enhance your training and your overall sports performance (often mixed with a pre-workout), Beta-Alanine is a good place to start.
NOW Sports Beta-Alanine Powder
Why We Picked It: Most positive user reviews, From one of the best sport nutrient companies
If all you want is a Beta-Alanine supplement you can take before your workout, without having to worry about spoons, scales and other components, you can trust the product of one of the biggest and best supplement companies NOW Sports.
Each gelatin capsule (sorry, vegans) holds 750 mg of Beta-Alanine and only a minimum amount of binders and stabilizers.
Highlights:
- 2g Beta-Alanine
- Unfavoured for versatility
- GMP quality assured
- Tested for banned substances by LGC
- Non-GMO
- Vegan/vegetarian and Kosher
- Steroid free
Who Makes It:
This supplement is produced by NOW Sports, a segment of NOW Foods. NOW Foods is one of the world’s largest supplement manufacturers, producing protein powder multivitamins and more. They also make a wide variety of healthy foods, with hundreds of products available globally. NOW Foods is an authentic company and a name you can trust.
Pros:
- 100% pure Beta-Alanine
- Ideal for stacking
- The capsules are vegan friendly
- The main ingredient is CarnoSyn®
- The pills are third party tested
- Great value for money
Cons:
- 100% pure Beta-Alanine
- Ideal for stacking
- The capsules are vegan friendly
- The main ingredient is CarnoSyn®
- The pills are third party tested
- Great value for money
Transparent Labs RawSeries Beta-Alanine
Why We Picked It: No fillers and preservatives, Recommended by athletes
RawSeries Beta-Alanine is a simple, pure and very effective Beta-Alanine supplement. It contains pure Beta-Alanine and nothing else. Without fillers, preservatives, flavors or added sugars, this product is a pure and easy way to increase the consumption of Beta-Alanine. It is also made by one of the best names in the business, so you can be sure of getting a high quality product when you opt for Transparent Labs.
Highlights:
- 3g Beta-Alanine
- 300g per containers
- Unflavoured
- Boost athletic performance
- Non-GMO and gluten free
- Lab grade
Who Makes It:
RawSeries Beta-Alanine is manufactured by Transparent Labs, a well established and respected supplement manufacturer. As the name implies, Transparent Labs is committed to transparency. They always list all the ingredients included in their products and only use high quality ingredients, pure and without additives. In our opinion, Transparent Labs is one of the best companies to buy supplements!
Pros:
- No artificial colors
- Boost muscular endurance
- Boost athletic performance
- Free from GMO and gluten
- Free from sweeteners and preservatives
- Reduce fat mass
Cons:
- Taste is quite sour
Optimum Nutrition Beta Alanine
Why We Picked It: A full stacked product, Mixed with micronutrients
Optimum Nutrition provides a good compromise between ultra-minimal Beta-Alanine supplements, which are only pure powder in a bag and a hyper treated pre-treated supplement.
Optimum Nutrition provides a full tank of Beta-Alanine, mixed with a few micronutrients and L-histidine to help you keep your training performance to the fullest
Highlights:
- 1.6g Carnosyn Beta-Alanine
- 550mg L-histidine
- Added phosphates
- 0g Sugar
- 75 Serving per container
- Available in two flavours
Who Makes It:
This product is produced by Optimum Nutrition, one of the most famous supplement manufacturers. In an overcrowded industry, ON stands out for regularly providing high quality, effective and reasonably priced fitness supplements. Although they are best known for the Gold Standard protein line, ON now manufactures a wide variety of supplements to meet a variety of needs.
Pros:
- This product is made with CarnoSyn® Beta-Alanine
- Small amount of electrolytes
- Histidine
- Easily mixes
- Available in flavoured version
Cons:
- The flavored version contains artificial flavors
- Quite expensive
Bulk Supplements Pure Beta Alanine
Why We Picked It: Best for DIY users, Minimalist product
When it comes to pure and inexpensive supplement ingredients, BulkSupplements is the undisputed king. Your half-kilo (500 g) supplement of Beta-Alanine is almost as minimalist as possible: its purity and quality are tested and it is delivered in a normal white bag.
All the measurements and mixes happen at the end, which is great from a customization perspective, but that can be a problem if you don’t have a high quality scale. For DIY fans, there is no better option, but if you want something simple, get a supplement that comes in a pill.
Highlights:
- Clean & pure powder. No fillers.
- Lab tested for verification & guaranteed purity
- Factory-sealed foil zip pouch
- Reduces feelings of fatigue
- Increases power & training volume
- No sugar, soy, dairy, gluten, or anything else
Who Makes It:
BulkSupplements provides over 400 pure nutritional supplement ingredients to hundreds of thousands of consumers and manufacturers. All of its products are available from grams to metric tonnes; Orders received before midday PST are dispatched the same day. Its FDA-registered cGMP manufacturing and distribution facilities have a staff of over 60 full-time employees who are applauded for providing excellent customer service and producing quality products for customers.
Pros:
- Pure Beta-Alanine
- No fillers
- Sealed foil zip touched
- Most inexpensive Beta-Alanine product on the market
- No additives
- Lab tested for purity
Cons:
- No scope of measuring doses
- Zip lock breaks easily
- Taste is quite sour
BSN Hyper FX Beta-Alanine Powder
Why We Picked It: Great as an energy booster, Combination of many ingredients
BSN Hyper FX is a powerful pre-workout and energy booster supplement. It combines many useful ingredients in a single product and is designed to be used before training. Contains Beta-Alanine, betaine, tyrosine, caffeine, taurine and much more, this product covers many bases. In addition, BSN is a well-established and reliable company in the industry.
Highlights:
- 3.6 grams of Beta-Alanine
- 1g proprietary blend
- Betaine
- Taurine
- Choline
- Tyrosine
- Caffeine
Who Makes It:
This product is manufactured by BSN, a global supplement retailer based in the United States. Founded in 2001, BSN has received more than 35 awards for its wide range of fitness supplements. They have expanded their operations worldwide and today they are one of the best known supplement manufacturers in the country and abroad.
Pros:
- 3.6 grams of Beta-Alanine
- Blends carnosine, Beta-Alanine and Beta-Alanine HCI
- Contains a lot of minerals
- Has caffeine
- Boosts energy
- No Stomach Upset
Cons:
- May cause a nauseous reaction
PrimaForce Beta-Alanine
Why We Picked It: Best among products with simple formula
Primaforce offers a form of loose Beta-Alanine powder, but it doesn’t have as high a rating because it only contains 200 grams per container.
The quality is fine. Beta-Alanine is literally its only component and is made in the United States, but if you’re going to get loose powder, in most cases, you’ll probably want to go for a 500 gram option.
Highlights:
- 2g Beta-Alanine
- Loose Beta-Alanine powder
- Lab-tested for potency and purity
- Multiple packaging size available
- Reduces fatigue
Who Makes It:
This product is made by PrimaForce, a manufacturer of fast-growing supplements based here in the United States. PrimaForce’s stated mission is to offer its customers with maximum quality, effective supplements that can help them achieve their health and fitness goals. Although it is not as large or established as some of the manufacturers on this list, PrimaForce is a great company.
Pros:
- Pure powder
- Well priced
- Mixes well
- Aids lean muscle gains
- Reduces fatigue
- Enhance strength performance
Cons:
- Not as potent as it could be
Cellucor Cor-Performance Beta-BCAA
Why We Picked It: Added BCAA
Cellucor Cor-Performance Beta-BCAA is a powerful workout supplement that combines Beta-Alanine with branched chain amino acids. With 1.6 g of Beta-Alanine, combined with 5 g of BCAA (leucine, isoleucine and valine), this product holds many of the most essential components for physical performance, in a single package!
BCAA does not only help enhance body performance during training, but also improve recovery after training. As BCAAs are included, this product is quite expensive than pure Beta-Alanine products but offers more benefits.
Highlights:
- 1.6g Beta-Alanine
- 2.5g leucine
- 1.25g isoleucine
- 1.25g valine
- Promotes muscular health
Who Makes It:
This product is manufactured by Cellucor, a well-established company in the supplement industry. Best known for its ultra-popular C4 pre-workout mix, Cellucor has quickly become one of the best and biggest companies in the industry. They are known to use authentic and pure products to produce the latest fitness supplements.
Pros:
- From reputed body-building supplement manufacturer
- Promotes muscular endurance
- Prevents muscle breakdown
- Build, sustain and recover quicker
- Primes the body for muscle growth
- Helps with extended workout periods
Cons:
- Doesn’t taste too good
Betancourt Nutrition Beta-Alanine
Why We Picked It: Best among pure and simple products
Betancourt Nutrition Beta-Alanine is a basic Beta-Alanine supplement that contains 2 g in each dose. Its pure formula contains only Beta-Alanine and has no taste for convenience and versatility in the methods of use. Plus, since it’s made by Betancourt Nutrition, you can be sure it’s a high quality product from a reliable company.
For those going for a good Beta-Alanine product without luxury or additional ingredients, Betancourt Nutrition is a good option.
Highlights:
- 2g Beta-Alanine
- 100% pure CGMP pharmaceutical grade
- Lean muscle and strength
- No added sweeteners
- No additives
- No fillers
Who Makes It:
This product is manufactured by Betancourt Nutrition, a large, fast growing company in sports nutrition. Betancourt employs a diverse mix of chemists, health professionals and bodybuilders to work together in the development and manufacturing of the highest quality products possible. All products are produced in a GMP factory, which is certified for good manufacturing processes. Betancourt is a large company in general.
Pros:
- Supports endurance
- Lean muscle and strength
- Promote an increase in training capacity and muscle mass
- 100% pure CGMP pharmaceutical grade
- Convenience and versatility in the methods of use
Cons:
- No taste
- Without additional ingredients
MuscleTech NeuroCore
Why We Picked It: All round pre-workout supplement
MuscleTech NeuroCore is a mixed pre-workout product that contains a variety of ingredients formulated to improve your overall fitness and physical performance. Beta-alanine is included, at 1.6 g per dose, as well as creatine, citrulline, caffeine, etc. This product is made to be taken immediately before your workout.
In general, if you are looking for a solid supplement before training, this is a great option. However, if you are particularly looking for a Beta-Alanine supplement, there are better options. While all the ingredients hold in this product are beneficial for improving training performance, many of them are not included in sufficient quantities to produce optimal results.
Highlights:
- 1.6g Beta-Alanine
- 5g L-citrulline
- 5g creatine
- 160mg caffeine
- Pre-workout product
Who Makes It:
This product is manufactured by MuscleTech, a large and well established supplement company that promises superior science for superior results. MuscleTech adopts a science-based approach to develop new products, choosing to use the results of several clinical trials to inspire its award-winning formulas. MuscleTech products are now available throughout the country and, in general, is one of our most recommended companies.
Pros:
- Longer lasting pumps
- Amplify strengths and performance
- Improve mental and physical fitness
- Tested for quality and purity
- Enhance muscle building
Cons:
- Not the best Beta-Alanine supplement
Controlled Labs Purple Wraath
Why We Picked It: Product with unique formula, Lots of nutrients along with Beta-alanine
Purple Wraath is an exceptional fitness supplement that can be used before, during and after your workout. Use a mixture of many ingredients, including Beta-Alanine, BCAA, amino acids and more to give optimal results. The unique formula may be used both as a pre-workout supplement or as a post-workout recovery aid. It also does not contain caffeine, which is beneficial for people who like to exercise at night but do not want to consume caffeine before bedtime.
Highlights:
- 7g Endurance Complex
- Citrulline malate
- Betaine anhydrous
- Ginger root.
- 7g PurpleEEA Complex made up with L-leucine, L-isoleucine, L-valine, L-arginine and other amino acids
- A complete EAA/BCAA
Who Makes It:
This product is manufactured by Controlled Labs, a manufacturer of fast-growing supplements based in New York. Controlled Labs first uses a scientific approach to complete the development and focuses on quality rather than quantity. They even back their products with a money back guarantee.
Pros:
- Maximizes lean gains & fat loss
- A complete EAA/BCAA(Branched-chain amino acids) product
- Enhance recovery & endurance
- Increase strength & energy
- Keeps training hard
- Doesn’t contain caffeine
Cons:
- Specific amount of Beta-Alanine is not known
- Likely less than an effective dosage
Benefits of Beta-Alanine
- Improve your resistance: It is a natural beta amino acid and a basic component of carnosine, which seems to help buffer the acid in the muscles. This means that it can neutralize the acid in the body; During strenuous exercise, processes that help provide energy quickly can also cause a drop in pH, increased acidity and muscle fatigue. Beta-alanine seems to mitigate this effect. It is the most popular effect of Beta-Alanine, with a large amount of research demonstrating that it can improve sprint speed by 3%, VO2 max by more than 10% and improve workouts. force in the range of 8 to 15 repetitions.
- Muscle gains: Limited evidence suggests that Beta-Alanine may have a “hypertrophic” effect, which increases muscle and decreases body fat. This can be due to the fact that people who take it can handle more exercise than they would without it, so the mechanism is a bit blurry.
- Anti-aging benefits: Beta-alanine increases the amount of carnosine in the body, which is an antioxidant that reduces oxidative stress and fights free radicals that contribute to certain components of the aging process. Carnosine also seems to increase nitric oxide production, which can improve heart health.
Natural Sources of Beta-Alanine
The main dietary sources of Beta-Alanine are meat, poultry and fish. It is part of larger compounds, mainly carnosine and anserine, but is released when digested.
Vegetarians and vegans have approximately 50% less carnosine in their muscles than omnivores. Although most people get sufficient amounts of Beta-Alanine from their diet, supplements further increase their levels.
How Beta-alanine Works
In your muscles, histidine levels are normally high and Beta-Alanine levels are low, which limits the production of carnosine (1 reliable source, 4 reliable sources).
Beta-alanine supplementation has been found to intensify carnosine levels in muscles by 80% (4 Trusted Source, 5 Trusted Source, 6 Trusted Source, 7 Trusted Source, 8 Trusted Source).
This is how carnosine works during exercise:
- Glucose breaks down: During high intensity exercise, glucose breakdown is the main source of fuel.
- Lactate is produced: When you train, your muscles break down glucose into lactic acid. This is transformed into lactate, which produces hydrogen ions (H +).
- Muscles become more acidic: Hydrogen ions reduce the pH of the muscles, making them more acidic.
- Fatigue occurs: muscle acidity blocks the breakdown of glucose and reduces the ability to contract muscles. This causes fatigue (8 Trusted Source, 9 Trusted Source, 10 Trusted Source).
- Carnosine buffer: Carnosine acts as an acid buffer, reducing acidity in the muscles during high intensity exercise (8 Trusted Source, 11 Trusted Source).
Guideline to Pick a Good Beta-Alanine Supplement
There are many Beta-Alanine supplements out there, so it can be confusing to try to differentiate as many different options. We’ve done our best to reduce the disorder with our list of the best Beta-Alanine supplements, but you should always conduct thorough research.
Let’s take a look at a few things to keep in mind when choosing the right Beta-Alanine product for you.
- Beta-alanine content: Obviously, your first priority should be to get good quality Beta-Alanine in effective doses. Take a look at any product you are considering and note the portion size and overall content of the product packaging. You’ll want a dose of Beta-Alanine in the range of 2-5 g.
- Brand quality: in this guide, we have ONLY chosen products from proven, high quality companies / brands. However, if you choose to buy elsewhere, be sure to research the company from which you are buying.
- Value: Keep in mind that a lower price does not necessarily mean a better deal, as the portion size may be smaller, or the quality of the product may be lower. Ideally, you will want to find a perfect balance between price, quality and overall value. Price should not be your #1 priority, but the cost of the product should be taken into account.
- Ingredients included: there are many strong Beta-Alanine supplements that only contain Beta-Alanine, but there are also many great products that include additional ingredients, such as BCAA, amino acids, creatine, etc. While Beta-Alanine is good to take on its own, some people like to take the convenience of a pre-made mix.
- Taste: If you buy a powder version rather than a pill, the flavour you choose is obviously important. Also consider the possibility of mixing with other flavours; In other words, if you plan to mix your Beta-Alanine with your chocolate whey protein shakes, don’t get Beta-Alanine with green apple flavour!
How to Take Beta-Alanine Supplements
Beta-alanine is usually taken in powder form, but there are also capsules available. In its most popular powder form, the supplement should be mixed with water or another liquid. It can also be easily added to pre-workout shakes and other nutritional drinks.
Since Beta-Alanine acts as a rapid stimulant, its consumption before training is a good idea. The performance-related benefits of Beta-Alanine are largely based on the increase in muscle concentration of carnosine over time. As a result, the time of day doesn’t really matter as long as an athlete is constantly consuming Beta-Alanine daily. The norm for each dose of Beta-Alanine is approximately 3 to 5 g divided into 2 to 3 doses in a day for the first 6 days.
However, as you move into the maintenance phase, 3 g divided into 3 daily doses is enough. The main reason behind the fact that the concentration of carnosine in the body builds up with regular supplements. However, it also drops by 2% every 2 weeks if the administration of supplements is suspended.
Who Can Take Beta-Alanine Supplements
Mainly, Beta-Alanine is a sports supplement and, therefore, it is mainly beneficial for fitness enthusiasts. That said, some specific groups may benefit more from Beta-Alanine supplements, such as:
- Athletes: If you are a strength coach, a competitive sports athlete, a runner or just an exercise enthusiast, you can benefit greatly from Beta-Alanine supplements.
- Strength trainers: Although most exercise enthusiasts can benefit from Beta-Alanine supplements, strength trainers and weightlifters may be the most benefited. Beta-alanine is more beneficial for short burst resistance, which is generally defined as high intensity exercise in the range between 60 and 240 seconds.
- Those looking to lose weight: Beta-Alanine can be beneficial for those looking to lose weight, mainly because it can help increase resistance levels. By enhancing your physical endurance, Beta-Alanine allows you to be more successful in the gym, which will support you to accomplish your weight loss goals.
Beta-Alanine Supplement FAQs
Q: What exactly is Beta-Alanine?
A: Beta-alanine is a modified version of alanine, a naturally occurring amino acid. It is considered a non-essential amino acid, which basically means that the body can do it alone, so it is not strictly necessary to obtain Beta-Alanine from food.
Alanine, like all other amino acids, are the basic components of proteins. Amino acids are important for muscle growth and hundreds of processes in the body.
Q: Are there any side effects of Beta-Alanine?
A: Beta-alanine causes certain side effects in some people. The most common is a temporary condition known as paraesthesia, which causes a tingling sensation in the skin. It is a normal reaction to Beta-Alanine and is harmless.
Undoubtedly, it may be surprising at first, so it is good to consider this side effect before starting supplementation.
Q: Is Beta-Alanine the same as before training compared to after training?
A: Beta alanine is a potential ingredient in a pre-workout supplement, but it is far from being the only option. Many high-quality pre-training supplements include Beta-Alanine prominently (including all pre-training supplements in our previous classification), but also include other ingredients such as taurine, caffeine and B-complex vitamins.
However, if you want to enjoy the long-term benefits of Beta-Alanine supplementation, it is a good idea to take a pre-workout supplement with a substantial amount of Beta-Alanine.
Q: What do creatine and Beta-Alanine do?
Creatine and Beta-Alanine can be a powerful combination of supplements for athletes because they both influence the ability of their anaerobic energy systems to produce energy.
Final Thoughts
Beta-alanine improves performance by increasing exercise capacity and decreasing muscle fatigue. It also has antioxidant properties, improves immunity and anti-aging.
You can get Beta-Alanine from foods that contain carnosine or by supplements. The recommended dose is 3 to 5 grams per day. While excessive amounts can cause tingling in the skin, Beta-Alanine is considered a safe and effective supplement to improve physical performance.
