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.
7 of 14 results reported a benefit, from 5 published studies.
5 studies, including a review of trials
In the trial behind the 17% figure, beta-alanine improved one of three endurance tests (holding a contraction) but not repetitions or isokinetic work. Reviews find inconsistent effects on maximal strength.
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 resultMuscular force production. Influenced by training, protein intake, hormones, and neuromuscular efficiency.
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 strength.
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 strength. 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 40995761 2025 | Systematic review | - | - | Maximal strength and power with split daily doses (4-6.4 g a day in small servings) | reported qualitatively | Benefit |
| PMID 40995761 2025 | Systematic review | - | - | Strength and power with sustained-release or single large servings, or low-stress training | reported qualitatively | No benefit |
| PMID 29905904 2019 | Randomised trial | Twenty | 4 weeks | Isokinetic endurance performance (peak torque, fatigue index, total work) | reported qualitatively (p > 0.1) | No benefit |
| PMID 29905904 2019 | Randomised trial | Twenty | 4 weeks | Isotonic endurance performance (total number of repetitions, leg or bench press) | reported qualitatively (p > 0.1) | No benefit |
| PMID 29905904 2019 | Randomised trial | Twenty | 4 weeks | Time-to-exhaustion during the isometric endurance test | ~ 17% (p < 0.01) | Benefit |
| PMID 29336621 2018 | Randomised trial | 27 | 12-week | 1RM leg press (gain attributable to beta-alanine) | reported qualitatively | No benefit |
| PMID 29336621 2018 | Randomised trial | 27 | 12-week | Anthropometrics | reported qualitatively (p > .05) | No benefit |
| PMID 29336621 2018 | Randomised trial | 27 | 12-week | Strength measures | reported qualitatively (p > .05) | No benefit |
| PMID 29713250 2018 | Randomised trial | Thirty | 5 weeks | Average power at 1RM, training gain (beta-alanine 42.65% vs placebo 21.07%) | reported qualitatively (p = 0.045) | Benefit |
| PMID 29713250 2018 | Randomised trial | Thirty | 5 weeks | Average power at maximum power output, training gain (beta-alanine 20.17% vs placebo 10.74%) | reported qualitatively (p = 0.037) | Benefit |
| PMID 29713250 2018 | Randomised trial | Thirty | 5 weeks | Load lifted at 1RM, training gain (beta-alanine 24 kg vs placebo 16 kg) | reported qualitatively (p = 0.014) | Benefit |
| PMID 29713250 2018 | Randomised trial | Thirty | 5 weeks | Sets completed in incremental load test (beta-alanine 2.79 vs placebo 1.58) | reported qualitatively (p = 0.025) | Benefit |
| PMID 25486294 2016 | Randomised trial | 16 | 8 weeks | Body composition and maximal strength | reported qualitatively | No benefit |
| PMID 25486294 2016 | Randomised trial | 16 | 8 weeks | Leg press repetitions at 65% (LPreps) | reported qualitatively (p = 0.040; p = 0.041) | Benefit |