Beta-Alanine and Improved Physical Performance

Research synthesisLow evidenceSmall effect4 studies · 2 beneficial · 2 neutral · 0 harmful

Across 4 studies, beta-alanine supplementation for improved physical performance shows a mixed effect, with 2 studies reporting small beneficial effects and 2 reporting small neutral effects. The most studied dose was 6.4 g/day for 28 days in one trial showing significant benefit, while another used a single high dose of 45 mg/kg with no effect. The evidence suggests small benefits in some athletic and military populations, but results are inconsistent.

Effective dose range: 6.4 g/day (over 4 weeks) or 45 mg/kg (single dose)
Studied populations: athletes (military personnel and middle-distance runners)

Caveats: Evidence base is small (only 4 studies) — conclusions should be considered preliminary. Many of the included studies did not reach statistical significance — effect may be smaller than the predominant direction suggests.

Generated Jun 21, 2026

Doses used in studies

g/day: 6.4 (median 6.4, IQR 6.4–6.4) — 1 study
mg/kg/day: 45 (median 45, IQR 45–45) — 1 study

Time to effect

Median: 4 weeks · IQR 4 weeks–4 weeks · Range 4 weeks–4 weeks — Reported in 1 of 4 studies

4 of 4 papersPopulation:

Dietary Supplementation on Physical Performance and Recovery in Active-Duty Military Personnel: A Systematic Review of Randomized and Quasi-Experimental Controlled Trials.
- 2024-08-17
- Systematic Review
- Nutrients 16(16)
- - Jacie Harlow
  - Kylie Blodgett
  - Jenna Stedman
  - Rachele Pojednic
- PubMed: 39203882
- DOI: 10.3390/nu16162746
2 Insights on
- Improved Physical Performance
- High evidence
- Rigorous Journal
- Adults
Overall, protein, carbohydrate, beta-alanine, creatine, and beetroot juice modestly improved performance, while quercetin did not.
Effect
Neutral
Effect size
Small
Significant
No
Effects of acute beta-alanine supplementation on post-exertion rating of per-ceived exertion, heart rate, blood lactate, and physical performance on the 6-minute race test in middle-distance runners.
- 2023-10-01
- RCT
- Nutricion hospitalaria 40(5)
- - Guillermo Barahona-Fuentes
  - Álvaro Huerta Ojeda
  - Sergio Galdames Maliqueo
  - María-Mercedes Yeomans-Cabrera
  - Carlos Jorquera Aguilera
- PubMed: 37073742
- DOI: 10.20960/nh.04432
4 Insights on
- Improved Physical Performance
- High evidence
- Athletes
the analysis evidenced no significant differences at the end of 6-MRT for all variables
Effect
Neutral
Effect size
Small
Significant
No
Dose
30 mg·kg-1 (low dose) and 45 mg·kg-1 (high dose)
Effects of Four Weeks of Beta-Alanine Supplementation Combined with One Week of Creatine Loading on Physical and Cognitive Performance in Military Personnel.
- 2022-06-29
- RCT · n = 10
- International journal of environmental research and public health 19(13)
- - Mohammad Samadi
  - Ali Askarian
  - Hossein Shirvani
  - Alireza Shamsoddini
  - Abolfazl Shakibaee
  - Scott C Forbes
  - Mojtaba Kaviani
- PubMed: 35805647
- DOI: 10.3390/ijerph19137992
9 Insights on
- Improved Physical Performance
- High evidence
- Athletes
There was a significant improvement in physical performance ... in the BA + Cr group over time (p < 0.05), while there was no change in the BA + PL group.
Effect
Beneficial
Effect size
Small
Significant
Yes
Dose
6.4 g/day for 28 days
Regulation of Skeletal Muscle Function by Amino Acids.
- 2020-01-19
- Review
- Nutrients 12(1)
- - Yasutomi Kamei
  - Yukino Hatazawa
  - Ran Uchitomi
  - Ryoji Yoshimura
  - Shinji Miura
- PubMed: 31963899
- DOI: 10.3390/nu12010261
2 Insights on
- Improved Physical Performance
- High evidence
- Highly Cited
- Rigorous Journal
β-alanine supplementation increased the physical performance and improved the executive function induced by endurance exercise in middle-aged individuals.
Effect
Beneficial
Effect size
Small
Significant
Yes

Beta-Alanine and Improved Physical Performance

Dietary Supplementation on Physical Performance and Recovery in Active-Duty Military Personnel: A Systematic Review of Randomized and Quasi-Experimental Controlled Trials.

Effects of acute beta-alanine supplementation on post-exertion rating of per-ceived exertion, heart rate, blood lactate, and physical performance on the 6-minute race test in middle-distance runners.

Effects of Four Weeks of Beta-Alanine Supplementation Combined with One Week of Creatine Loading on Physical and Cognitive Performance in Military Personnel.

Regulation of Skeletal Muscle Function by Amino Acids.