Compound library
Understand what people are taking.
Browse medicines, supplements, herbs, and health foods. Each profile brings community reports and linked research into one clear view.
Browse medicines, supplements, herbs, and health foods. Each profile brings community reports and linked research into one clear view.
Amino acid that raises carnosine in muscle, a buffer that mops up the acid produced during hard efforts lasting roughly 1 to 10 minutes. It works by building up stores over weeks, not as a one-off pre-workout boost; trials typically used 4 to 6.4 g a day split into small doses. The pins-and-needles tingling (paraesthesia) many people feel after a dose is a known, temporary effect not considered harmful, and smaller split doses reduce it. Meta-analyses find a small benefit for high-intensity exercise lasting 0.5 to 10 minutes, little for efforts under a minute, and inconsistent effects on maximal strength.
17 of 22 results reported a benefit, from 5 published studies.
5 studies, including a review of trials
Side effects: measured in 1 result. No result reported more side effects than the comparison group.
These are the figures the studies reported, not a prediction for any one person. Where several studies measured the same thing in the same unit, we show a simple average and say so. Every individual result is listed below.
See every resultSustained physical performance — cardiovascular capacity, stamina, and oxygen utilisation during prolonged exercise.
Also known as: β-Alanine, CarnoSyn
Every published result for this pair, extracted and audited.
These charts group published studies by what they reported and how they were run — green marks studies that reported a benefit for this pairing. Tiers run from pooled analyses of many trials (strongest) to one-off observational reports.
Direction of reported outcomes for Beta-Alanine in endurance.
Study designs behind these findings.
Hand-selected PubMed studies, linked to the originals.
Be the first to share what you noticed with Beta-Alanine for endurance. Why counts start empty.
Every measured outcome, one row per finding - numbers exactly as reported.
| Study | Design | n | Duration | Outcome measured | Reported result | Direction |
|---|---|---|---|---|---|---|
| PMID 39032921 2024 | Systematic review | 331 | - | Maximal intensity exercise performance | 0.39 (95% confidence interval [CI] [0.09, 0.69]; p = .01) | Benefit |
| PMID 39032921 2024 | Systematic review | - | 4 weeks | Maximal intensity exercise performance at 4 weeks | 0.34 (95% CI [0.02, 0.67]; p = .04) | Benefit |
| PMID 39032921 2024 | Systematic review | - | - | Maximal intensity exercise performance for 4-10 min maximal effort | 0.55 (95% CI [0.07, 1.04]; p = .03) | Benefit |
| PMID 39032921 2024 | Systematic review | - | - | Maximal intensity exercise performance with high beta-alanine dosage (5.6-6.4 g per day) | 0.35 (95% CI [0.09, 0.62]; p = .009) | Benefit |
| PMID 23918656 2014 | Systematic review | - | - | body composition | reported qualitatively | Unclear |
| PMID 23918656 2014 | Systematic review | - | - | carnosine content | reported qualitatively | Benefit |
| PMID 23918656 2014 | Systematic review | - | - | feeling of fatigue and exhaustion | reported qualitatively | Benefit |
| PMID 23918656 2014 | Systematic review | - | - | power output | reported qualitatively | Benefit |
| PMID 23918656 2014 | Systematic review | - | - | side effects | reported qualitatively | Unclear |
| PMID 23918656 2014 | Systematic review | - | - | working capacity | reported qualitatively | Benefit |
| PMID 34024507 2021 | Meta-analysis | - | - | Yo-Yo level 2 test performance | 1.41 (95% CI: 0.35, 2.48) | Benefit |
| PMID 34024507 2021 | Meta-analysis | - | - | Yo-Yo test performance, 6-12 weeks of supplementation | 1.02 (95% CI: 0.01, 2.05) | Benefit |
| PMID 34024507 2021 | Meta-analysis | - | - | Yo-Yo test performance, all studies | 0.68 SMD (95% confidence interval [CI]: -0.30, 1.67) | No benefit |
| PMID 27797728 2017 | Meta-analysis | 1461 | - | Exercise capacity | 0.4998 (95% CI 0.246 to 0.753) | Benefit |
| PMID 27797728 2017 | Meta-analysis | 1461 | - | Exercise capacity and performance (all measures pooled) | 0.18 (95% CI 0.08 to 0.28) | Benefit |
| PMID 27797728 2017 | Meta-analysis | 1461 | - | Performance | 0.1078 (95% CI -0.201 to 0.416) | Unclear |
| PMID 22270875 2012 | Meta-analysis | 360 | - | exercise capacity | reported qualitatively (P=0.013) | Benefit |
| PMID 22270875 2012 | Meta-analysis | 360 | - | exercise lasting <60 s | reported qualitatively (P=0.312) | No benefit |
| PMID 22270875 2012 | Meta-analysis | 360 | - | exercise lasting >240 s | reported qualitatively (P=0.046) | Benefit |
| PMID 22270875 2012 | Meta-analysis | 360 | - | exercise lasting 60-240 s | reported qualitatively (P=0.001) | Benefit |
| PMID 22270875 2012 | Meta-analysis | 360 | - | exercise performance | reported qualitatively (P=0.204) | No benefit |
| PMID 22270875 2012 | Meta-analysis | 360 | - | Median improvement in exercise outcome (median total 179 g taken) | 2.85% | Benefit |
| PMID 22270875 2012 | Meta-analysis | 360 | - | outcome of exercise measures | reported qualitatively (P=0.002) | Benefit |