Beta-Alanine and Reduced Body Fat Mass

• Effects of Creatine and β-Alanine Co-Supplementation on Exercise Performance and Body Composition: A Systematic Review.

  • 2025-06-21
  • Systematic Review · n = 263
  • Nutrients 17(13)
  • • Damoon Ashtary-Larky
    • Darren G Candow
    • Scott C Forbes
    • Leila Hajizadeh
    • Jose Antonio
    • Katsuhiko Suzuki

  • PubMed: 40647180
  • DOI: 10.3390/nu17132074

  8 Insights on

  • Reduced Body Fat Mass

  • High evidence
  • Rigorous Journal
  • Clinical

  one study reporting greater lean mass gains and fat mass reductions compared to creatine and β-alanine supplementation individually, while another found no significant improvements.

  Effect

  Neutral

  Effect size

  Small

  Significant

  No

• Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis.

  • 2022-05-31
  • Meta-Analysis · n = 492
  • Journal of the International Society of Sports Nutrition 19(1)
  • • Damoon Ashtary-Larky
    • Reza Bagheri
    • Matin Ghanavati
    • Omid Asbaghi
    • Alexei Wong
    • Jeffrey R Stout
    • Katsuhiko Suzuki

  • PubMed: 35813845
  • DOI: 10.1080/15502783.2022.2079384

  4 Insights on

  • Reduced Body Fat Mass

  • High evidence

  beta-alanine supplementation has no effect on fat mass (FM) (WMD: -0.24 kg; 95% CI: -1.16 to 0.68; p = 0.612, I² = 0.0%, p = 0.969)

  Effect

  Neutral

  Effect size

  Small

  Significant

  No