Beta-Alanine and Improved Physical Performance

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

Across 4 studies, 2 reported beneficial small effects and 2 reported neutral small effects on physical performance, with only 2 reaching statistical significance. The evidence is mixed, with half of studies showing no effect. One study used 6.4 g/day for 28 days in military personnel, but most studies did not specify dosing or duration. The median study duration of 28 days is based on a single study.

Studied populations: athletes and military personnel

Caveats: Evidence base is small (only 4 studies) — conclusions should be considered preliminary. Only half of the studies reached statistical significance, indicating the effect may be inconsistent. Many studies did not report dose or duration, limiting the ability to draw specific recommendations. The beneficial studies had small sample sizes (e.g., n=10 in one RCT).

Generated May 22, 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.