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Beta Alanine

All Beta Alanine supplements

Thorne - Beta Alanine-SR 120 tablets
Beta Alanine-SR
52,50
Thorne
120 tablets
  • 800 mg Beta-Alanine per tablet
  • With NSF certification for (top) athletes
Vitakruid - Elite Pre Workout Man 420 grams of powder
Elite Pre Workout Man
34,90
Vitakruid
420 grams of powder
  • Contains the amino acids L-citrulline, L-arginine, beta-alanine and taurine
  • Also with guayusa, mango and green tea extracts
Vitakruid - Elite Pre Workout Vrouw 284 grams of powder
Elite Pre Workout Vrouw
34,90
Vitakruid
284 grams of powder
  • Contains the amino acids L-citrulline, L-arginine, beta-alanine and taurine
  • Also with guayusa, green tea and ginger extracts

Beta-alanine is a variant of the water-soluble, non-essential amino acid alanine. In dietary supplements, the Beta-alanine variant is primarily used. Alanine is required for the production of L-carnosine and is especially popular among athletes.

Beta-alanine, creatine, and BCAAs are the three supplements most widely used by bodybuilders based on solid research.

The absorption of carnosine by the body is difficult, and levels are particularly low in women and in people who consume as few animal proteins as possible. Supplementation with sustained-release Beta-alanine ensures that the carnosine concentration in the muscles increases.

What's the difference between beta alanine and phenylalanine?

Beta-alanine resembles phenylalanine closely, but the two act in completely different ways. Beta-alanine is one of the most widely used supplements among athletes, whereas phenylalanine is used very little.

Feature β-alanine Phenylalanine
Structure β-amino acid (NH₂ group on the β carbon)
No aromatic ring
α-amino acid (NH₂ group on the α carbon)
Aromatic benzene ring
Incorporated into proteins? No (non-proteinogenic) Yes (essential, proteinogenic)
Body function Building block of carnosine → pH buffer in muscle cells Precursor of tyrosine → dopamine, nor-/adrenaline, melanin
Dietary source Released in small amounts during breakdown of the dipeptide anserine/carnosine from meat/fish Present in virtually all proteins (meat, dairy, legumes, seeds etc.)
Supplement use Popular in sports: to raise carnosine concentration in muscles Not widely used
Side effects High dose (≥ 800 mg per serving) → paresthesia (tingling), harmless but uncomfortable None, except dangerous in PKU (phenylketonuria)
Daily requirement No RDA; 3–6 g/day in divided doses common in sports studies ± 14 mg/kg body weight (essential)

Written by: Wouter Olthof
Reviewed by: Liesbeth Thoen

Updated on: 12 May 2025