Beta Alanine

About Beta Alanine

Beta alanine is a naturally occurring beta amino acid, distinct from the alpha amino acid alanine used to build proteins. The body produces it in the liver, and it is also obtained from the breakdown of the dipeptides carnosine and anserine found in meat, poultry and fish. Its main known role is as the rate limiting precursor for carnosine, which is formed by combining beta alanine with histidine and is concentrated in skeletal muscle. Carnosine helps buffer the hydrogen ions that accumulate during intense exercise, which may delay fatigue. Beta alanine became popular as a sports supplement after studies showed that supplementation raises muscle carnosine content, and research suggests modest performance benefits mainly for high intensity efforts lasting from about one to several minutes, with less effect on longer endurance activity. A common and harmless side effect is paresthesia, a tingling or prickling sensation of the skin. Long term safety data remain limited.