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

2025-06-21
Nutrients 17(13)
- Damoon Ashtary-Larky
- Darren G Candow
- Scott C Forbes
- Leila Hajizadeh
- Jose Antonio
- Katsuhiko Suzuki

PubMed: 40647180
DOI: 10.3390/nu17132074

Study Design

Type: Systematic Review
Sample size: n = 263
Population: 263 participants (231 males, 32 females) from 7 randomized controlled trials
Methods: Systematic search across PubMed/MEDLINE, Scopus, and Web of Science for RCTs published up to March 2025, at least 4 weeks duration, comparing creatine and β-alanine together vs alone

Rigorous Journal

Background/Objectives: Creatine and β-alanine are two widely used dietary supplements known to enhance exercise performance and improve body composition; however, less is known regarding the synergistic effects of combining the two supplements. Methods: A systematic search was conducted across PubMed/MEDLINE, Scopus, and Web of Science databases for randomized controlled trials (RCTs) published up to March 2025. Eligible studies included adult participants receiving creatine and β-alanine together compared to creatine or β-alanine alone for at least four weeks and assessed measures of exercise performance and/or body composition. Study quality was assessed using the Cochrane Risk of Bias tool. Results: A total of 7 randomized controlled trials (n = 263 participants; 231 males and 32 females) met the inclusion criteria. Collectively, the combination of creatine and β-alanine supplementation enhanced high-intensity exercise performance, particularly anaerobic power and repeated-bout performance, compared to creatine or β-alanine alone. Co-ingestion of creatine and β-alanine supplementation did not increase measures of maximal strength compared to creatine alone. The effects of creatine and β-alanine supplementation on body composition were equivocal, with 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. Additionally, no significant improvements in aerobic endurance capacity (VO₂max, lactate threshold, or time to exhaustion) were observed from creatine and β-alanine supplementation co-ingestion. Conclusions: The combination of creatine and β-alanine supplementation may be effective for enhancing high-intensity exercise performance but has no greater effect on maximal strength, body composition, or measures of aerobic capacity compared to creatine or β-alanine alone.

Research Insights

Beta-Alanine→Improved Anaerobic Power
the combination of creatine and β-alanine supplementation enhanced high-intensity exercise performance, particularly anaerobic power and repeated-bout performance, compared to creatine or β-alanine alone.
Effect
Beneficial
Effect size
Small
Beta-Alanine→Improved Lactate Threshold
Additionally, no significant improvements in aerobic endurance capacity (VO2max, lactate threshold, or time to exhaustion) were observed from creatine and β-alanine supplementation co-ingestion.
Effect
Neutral
Effect size
Small
Beta-Alanine→Improved Maximal Strength
Co-ingestion of creatine and β-alanine supplementation did not increase measures of maximal strength compared to creatine alone.
Effect
Neutral
Effect size
Small
Beta-Alanine→Improved Repeated-Bout Performance
the combination of creatine and β-alanine supplementation enhanced high-intensity exercise performance, particularly anaerobic power and repeated-bout performance, compared to creatine or β-alanine alone.
Effect
Beneficial
Effect size
Small
Beta-Alanine→Improved Time to Exhaustion
Additionally, no significant improvements in aerobic endurance capacity (VO2max, lactate threshold, or time to exhaustion) were observed from creatine and β-alanine supplementation co-ingestion.
Effect
Neutral
Effect size
Small
Beta-Alanine→Improved VO2max
Additionally, no significant improvements in aerobic endurance capacity (VO2max, lactate threshold, or time to exhaustion) were observed from creatine and β-alanine supplementation co-ingestion.
Effect
Neutral
Effect size
Small
Beta-Alanine→Increased Lean Mass
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
Beta-Alanine→Reduced Body Fat Mass
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