Supplement
Supports neurotransmitter, recovery, and substrate-level metabolic pathways.[1724,2087,2685, etc.]
Superscript reference numbers link to the Sources bibliography.
Composite Rating
Blends evidence depth, community direction, safety friction, and completeness.
Evidence Intensity
100/100
High depth from human/RCT/meta counts
Community Direction
60
Positive Lean • confidence Moderate
Safety Friction
100/100
High signal from adverse/interaction markers
Data Completeness
100%
Studies 15 • mentions 9 • links 26
Not medical advice. This product is for educational and informational purposes only. It does not diagnose, treat, cure, or prevent any disease and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions regarding a medical condition.
FDA disclaimer: These statements have not been evaluated by the Food and Drug Administration. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Results may vary. Not intended for use by pregnant or nursing women, individuals under 18, or those with known medical conditions without physician consultation.
If you are experiencing a medical emergency, call 911 or your local emergency number immediately.
Goal alignment: Performance, Recovery, Sleep, Metabolic Health.[38,55,195, etc.]
Dose guide: Human-study daily dose: 200 mg-5000 mg/day (higher-confidence extraction from PubMed abstracts)..[38,55,195, etc.]
Category
Amino Acid
Evidence Tier
HIGH
Daily Guide
Human-study daily dose: 200 mg-5000 mg/day (higher-confidence extraction from PubMed abstracts).
Dosing Guide
Human-study daily dose: 200 mg-5000 mg/day (higher-confidence extraction from PubMed abstracts).[,, etc.]
Clinical Depth
Humans: 356 • RCTs: 113 • Meta: 21
Cohort / Real-World
Cohort signals: 0
Safety Markers
Adverse signals: 353 • Interactions: 543
Freshness, trend, and study timeline for this item
Status
Trend
↑ Growing evidence base
Depth
664 total studies · 6 recent
Timeline
Animal-only studies
1,872
Total indexed
664
Interaction signals
543
In vitro / tissue
516
Human studies
356
Safety adverse signals
353
Weighted direction score: 60 (Positive Lean)
High when >=2 human meta-analyses, or >=5 human RCTs with substantial human literature volume.
Animal-only studies
1,872
Total indexed
664
Interaction signals
543
In vitro / tissue
516
Human studies
356
Safety adverse signals
353
Randomized trials
113
Meta-analyses
21
Distribution of evidence by study design strength
Evidence Strength: High
Composite of study volume, RCTs, and meta-analyses
PMID 27797728 • 2017 Apr
β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis.
Br J Sports Med
Open PubMedPMID 22270875 • 2012 Jul
Effects of β-alanine supplementation on exercise performance: a meta-analysis.
Amino Acids
Open PubMedPMID 39972597 • 2025 Dec
Effects of different dietary supplements on athletic performance in soccer players: a systematic review and network meta-analysis.
J Int Soc Sports Nutr
Open PubMedBenefit reports: 7
Adverse reports: 1
No-effect reports: 1
Mixed reports: 0
Unclear reports: 0
Signal confidence: 0.44
Benefits
Adverse
No Effect
Strong positive empirical sentiment with adequate confidence; boost recommendation priority.
Reddit evidence: 7 mentions (confidence 0.44) across Supplements, Biohackers, HubermanLab.
Amazon signal: 0 products scanned (confidence 0.00).
GNC signal: 0 products scanned (confidence 0.00) [BLOCKED].
post • r/Supplements • benefit
Looking to start beta alanine supplementation And these two supplements have (supposedly) the exact same amount of beta alanine and they are both sustained release, but one is half the price. Obviously the cheaper one has to be cutting cor…
Open mentionpost • r/Biohackers • benefit
legal ways of "doping" like beet root juice and baking powder? drop down your ways of legal "doping". not like the basics that should be done anyway (sleep, nutrition, hydration etc) but the real secret super weapons like the lactate buffe…
Open mentionpost • r/Biohackers • benefit
My stack help please. I might be having kidney pain. Morning Stack: • L-Citrulline: 5g • Creatine: 5g • Betaine Anhydrous: 2.5g • Beta-Alanine: 3.2g • L-Carnitine L-Tartrate: 2.5g • B-Complex Vitamins • NAC: 1200mg • Omega-3 • Vitamin D: 4…
amazon
Amazon search for Beta-alanine
Rating: n/a | Reviews: n/a
Open productEvidence Sources
PUBMED • Humans + preclinical triage
Counts aggregated from automated literature sweep and tiering rules.
Outcome: Tier HIGH; humans 356, RCTs 113, meta-analyses 21.[1724,2087,2685, etc.]
Open sourcePUBMED • 2017 • Human evidence curation set
PMID 27797728 from Br J Sports Med.
Outcome: See linked PubMed abstract for methods and outcomes.[1724,, etc.]
PMID 39032921 • 2024 Nov 1
Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis.
Int J Sport Nutr Exerc Metab
Open PubMedPMID 35807770 • 2022 Jun 22
Nutritional Ergogenic Aids in Combat Sports: A Systematic Review and Meta-Analysis.
Nutrients
Open PubMedPMID 36615738 • 2022 Dec 24
Ergogenic Aids to Improve Physical Performance in Female Athletes: A Systematic Review with Meta-Analysis.
Nutrients
Open PubMedPMID 39064783 • 2024 Jul 19
Effects of β-Alanine Supplementation on Subjects Performing High-Intensity Functional Training.
Nutrients
Open PubMedPMID 17136944 • 2006 Aug
Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes.
Int J Sport Nutr Exerc Metab
Open PubMedPMID 39226288 • 2024
Effect of high-dose β-Alanine supplementation on uphill cycling performance in World Tour cyclists: A randomised controlled trial.
PLoS One
Open PubMedPMID 37242187 • 2023 May 14
The Effect of Acute Pre-Workout Supplement Ingestion on Basketball-Specific Performance of Well-Trained Athletes.
Nutrients
Open PubMedPMID 39800667 • 2025 Feb
β-alanine supplementation in adults with overweight and obesity: a randomized controlled feasibility trial.
Obesity (Silver Spring)
Open PubMedPMID 27601217 • 2017 Apr
Beta-alanine supplementation enhances judo-related performance in highly-trained athletes.
J Sci Med Sport
Open PubMedPMID 39408214 • 2024 Sep 26
The Top 5 Can't-Miss Sport Supplements.
Nutrients
Open PubMedPMID 30060014 • 2018 Sep 1
Protein.
Adv Nutr
Open PubMedPMID 34503527 • 2021 Sep 9
International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance.
J Int Soc Sports Nutr
Open PubMedPerimeterX / captcha block encountered.
Use adverse/interactions PubMed signal counts for screening; perform clinician review before high-dose or multi-drug stack use.
Human-study daily dose signal: 200 mg-5000 mg/day (confidence HIGH).
Extracted from 6 dosing mentions across 2 PubMed studies (mg/day).
Imported legacy community score: 7.0/10 (heuristic mapping confidence 1.00).
Imported legacy monthly cost signal: ~$15.00.
Legacy community note: Well-regarded sports supplement. The tingling sensation is distinctive and some love it, others find it annoying. Best for HIIT, CrossFit, and sport athletes. Sustained release forms reduce tingling.
post • r/Supplements • benefit
My top 10 supplement takeaways from Rhonda Patrick's podcast with Andy Galpin Andy went deep on supplements for enhancing exercise performance and recovery [Here is the full episode](https://www.youtube.com/watch?v=DwtNC2A8gBk) 1. Glutamin…
Open mentionpost • r/HubermanLab • benefit
My top 10 takeaways from Rhonda Patrick's podcast with Andy Galpin What's up boys. I've been a big fan of Andy G ever since the Huberman Lab series. You know, ever since he told us not to sleep with pets... and that if you REALLY care abou…
Open mentioncomment • r/Supplements • benefit
I would be curious if someone could compare creatine with beta-alanine regarding their capacity to boost endurance & faster recovery from prolonged physical effort. Are they redundant or complementary in that regard?
Open mentioncomment • r/Biohackers • benefit
There is no supplement in existence that’ll provide any performance benefit comparable to actual doping. That said, caffeine is probably number 1. Creatine has a lot of evidence for its efficacy, as well, but don’t expect it to make you in…
Open mentionCommunity Sources
PUBMED • 2012 • Human evidence curation set
PMID 22270875 from Amino Acids.
Outcome: See linked PubMed abstract for methods and outcomes.[1724,2087,2685, etc.]
Open sourcePUBMED • 2025 • Human evidence curation set
PMID 39972597 from J Int Soc Sports Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[1724,2087,2685, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39032921 from Int J Sport Nutr Exerc Metab.
Outcome: See linked PubMed abstract for methods and outcomes.[1724,2087,2685, etc.]
Open sourcePUBMED • 2022 • Human evidence curation set
PMID 35807770 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[1724,2087,2685, etc.]
Open sourcePUBMED • 2022 • Human evidence curation set
PMID 36615738 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[1724,2087,2685, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39064783 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[1724,2087,2685, etc.]
Open sourcePUBMED • 2006 • Human evidence curation set
PMID 17136944 from Int J Sport Nutr Exerc Metab.
Outcome: See linked PubMed abstract for methods and outcomes.[1724,2087,2685, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39226288 from PLoS One.
Outcome: See linked PubMed abstract for methods and outcomes.[1724,2087,2685, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 37242187 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[1724,2087,2685, etc.]
Open sourcePUBMED • 2025 • Human evidence curation set
PMID 39800667 from Obesity (Silver Spring).
Outcome: See linked PubMed abstract for methods and outcomes.[1724,2087,2685, etc.]
Open sourcePUBMED • 2017 • Human evidence curation set
PMID 27601217 from J Sci Med Sport.
Outcome: See linked PubMed abstract for methods and outcomes.[1724,2087,2685, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39408214 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[1724,2087,2685, etc.]
Open sourcePUBMED • 2018 • Human evidence curation set
PMID 30060014 from Adv Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[1724,2087,2685, etc.]
Open sourcePUBMED • 2021 • Human evidence curation set
PMID 34503527 from J Int Soc Sports Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[1724,2087,2685, etc.]
Open source