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Evidence-Based Supplement Research

Evidence-Based Supplement Research

Beta-Alanine and Reduced Lactate Levels

Doses used in studies

g/day: 6.4–20 (median 13.2, IQR 9.8–16.6) — 2 studies

Time to effect

Median: 2.5 weeks · IQR 12 days–3.3 weeks · Range 7 days–4 weeks — Reported in 2 of 2 studies

Safety in these studies

Overall tolerabilityReported
High daily and single doses were well tolerated.
from: One-Week High-Dose β-Alanine Loading Improves World Tour Cyclists' Time-Trial Performance.
paresthesiaReported
Anthropometry, paresthesia, and adverse event data were also collected.
from: One-Week High-Dose β-Alanine Loading Improves World Tour Cyclists' Time-Trial Performance.

2 of 2 papers

One-Week High-Dose β-Alanine Loading Improves World Tour Cyclists' Time-Trial Performance.
- 2021-07-25
- RCT
- Nutrients 13(8)
- - Vicente Ávila-Gandía
  - Antonio Torregrosa-García
  - Silvia Pérez-Piñero
  - Raquel Ortolano
  - María Salud Abellán-Ruiz
  - F Javier López-Román
- PubMed: 34444703
- DOI: 10.3390/nu13082543
13 Insights on
- Reduced Lactate Levels
- High evidence
- Rigorous Journal
- Athletes
Lactate (p = 0.036) and anion gap (p = 0.047) were also higher in the BA group
Effect
Beneficial
Effect size
Small
Significant
Yes
Dose
20 g/day of sustained-release β-alanine for 7 days
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
- Reduced Lactate Levels
- High evidence
- Athletes
Furthermore, immediately after the last physical test, blood lactate was assessed.
Effect
Neutral
Effect size
Small
Significant
No
Dose
6.4 g/day for 28 days