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Beta-Alanine

Amino Acidoral · inferred

Rate-limiting precursor to muscle carnosine, an intracellular pH buffer. Plasma half-life is ~25 min, but muscle carnosine has a washout half-life of ~8.6 weeks.

Projected serum levels — 3.2 g (≈ 3.2k mg), once daily

Beta-Alanine
Beta-Alanine modeled serum levels, 3.2 g (≈ 3.2k mg) once daily over 15 days Population-based pharmacokinetic estimate. Steady state reached after approximately 1 days. 0 625 1.3k 1.9k 2.5k Day 0 Day 4 Day 8 Day 11 Day 15 Time on a regular schedule ≈ steady state · day 1

Maintenance schedule: 3.2 g (≈ 3.2k mg) once daily (oral).

Modeled steady state after ~1 days: peak ≈ 2.4k mg, trough ≈ 15.1 mg body load. Population-based estimate over 15 days for a reference dose at a 70 kg reference body mass — the interactive app scales curves to your doses, timing, and body mass.

Key facts

Category
Amino Acid
Route modeled
Oral
Model confidence
inferred
Half-life
3.1 h
Common dose
3.2 g (≈ 3.2k mg)
Suggested maximum
6.4 g/day
Reference dose range
1.6–6.4 g (single dose)
Suggested cadence
once daily

Research behind this entry

  1. International Society of Sports Nutrition position stand: beta-alanine Trexler ET et al. · Journal of the International Society of Sports Nutrition, 2015 DOI

    ISSN position stand confirming beta-alanine supplementation (3.2-6.4 g/day for 4+ weeks) increases muscle carnosine and improves exercise performance lasting 1-10 minutes.

  2. Effects of beta-alanine supplementation on exercise performance: a meta-analysis Hobson RM et al. · Amino Acids, 2012 DOI

    Meta-analysis of 15 studies found beta-alanine supplementation significantly improved exercise capacity, particularly for exercises lasting 60-240 seconds.

  3. Beta-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters Derave W et al. · Journal of Applied Physiology, 2007 DOI

    Study in sprinters showed 4 weeks of beta-alanine supplementation increased muscle carnosine by 47-80% and attenuated fatigue during repeated high-intensity contractions.

  4. beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. Derave W, Ozdemir MS, Harris RC, Pottier A, Reyngoudt H, Koppo K, Wise JA, Achten E · Journal of applied physiology (Bethesda, Md. : 1985), 2007 DOI

    This citation reports a human clinical study involving Beta-Alanine. It does not by itself establish a qualified dose, safety profile, efficacy claim, or pharmacokinetic route for this record.

4 published studies referenced in the app, each with a plain-language summary.