Beta-alanine for runners: what's being used and what the research says
We report what runners are using and what the research says. We don't recommend taking any supplement. Talk to your GP or a registered sports dietitian before trying one.
Quick answer
Beta-alanine raises carnosine, a buffer inside muscle, over about four weeks of daily intake[1]. Research suggests a small benefit, mainly in hard efforts of about 1 to 4 minutes, such as an 800 m race[1][2]. In a 5000 m trial it made no clear difference[3].
- Research
- Emerging (proposed)Some benefit in hard efforts of about 1 to 4 minutes. Little evidence for longer running.
- Proposed by our editor; not yet confirmed by an expert reviewer.
- WADA status
- Permitted
- Distances in the research
- 800 m–5K: studied10K–half: not studiedMarathon: not studiedUltra: not studied
What is beta-alanine?
Beta-alanine is an amino acid that raises the amount of carnosine in muscle, where carnosine acts as a buffer[1].
The Australian Institute of Sport lists it in Group A of its supplement framework[4].
Also called: β-alanine.
Why is beta-alanine getting attention?
The international athletics federation's 2019 consensus lists it among the evidence-based supplements for athletics, alongside caffeine, bicarbonate, nitrate and creatine[5].
It often appears in multi-ingredient supplements, and its tingling side effect is well known[1].
How does beta-alanine work?
Carnosine buffers acid inside the muscle itself, where bicarbonate works in the blood outside it[1].
Muscle carnosine rises over weeks of daily intake rather than from a single serving, which is why studies ran for at least 2 to 4 weeks[1].
Does beta-alanine help runners?
Research suggests a small benefit in hard efforts of about 1 to 4 minutes, with little evidence for longer running[1][6].
800 m to 5K (Studied)
After 28 days, club runners' 800 m race times improved by about 2.5% with beta-alanine, against 0.4% with a placebo[2].
In 16 long-distance runners, four weeks of beta-alanine brought no significant improvement in a 5000 m time trial[3].
In adolescent middle- and long-distance runners, time to exhaustion in a treadmill test rose 6.5% with beta-alanine, against 1.4% with a placebo[7].
10K to half marathon (Not studied)
The ISSN says more research is needed on endurance efforts longer than about 25 minutes[1].
Marathon (Not studied)
We found no trials in marathon runners; effects beyond about 25 minutes of exercise are unknown[1].
Ultra (Not studied)
We found no trials in ultra runners[1].
The key studies, in order
- 2013Trial18 club runners: after 28 days, 800 m race times improved by about 2.5% with beta-alanine and 0.4% with placebo. [2]
- 2015Consensus4-6 g a day for 2-4 weeks raises muscle carnosine; clearest benefits in efforts of 1-4 minutes; tingling is the only reported side effect; more research needed beyond 25 minutes. [1]
- 2017Meta-analysis40 studies, 1,461 people: a small overall effect, shaped by exercise duration; clearer for exercise capacity than for performance; largest when combined with bicarbonate. [6]
- 2018ConsensusLists beta-alanine as a possible addition to the few performance supplements with good evidence. Contamination is a known anti-doping risk. [9]
- 2019ConsensusEvidence-based supplements for athletics include caffeine, bicarbonate, beta-alanine, nitrate and creatine, with value specific to each event. [5]
- 2021Trial16 long-distance runners, 4 weeks: no significant improvement in a 5000 m time trial. [3]
- 2024Meta-analysis10 studies, 243 people: no clear effect of beta-alanine or bicarbonate alone; a benefit when the two were combined. [8]
- 2025Trial27 adolescent middle- and long-distance runners, 4 weeks: time to exhaustion rose 6.5% against 1.4% with placebo; VO2peak barely changed. [7]
What the research can't tell us yet
In the largest meta-analysis, benefits were clearer for exercise capacity, how long people could keep going, than for performance tests such as time trials[6].
A 2024 meta-analysis found no clear effect of beta-alanine on its own, though it did find one when combined with bicarbonate[8]. The running trials were small, with 16 to 27 runners each[2][3][7].
How is beta-alanine used in studies?
Studies typically used 4 to 6 g a day for at least 2 to 4 weeks, often split into smaller servings of about 1.6 g to limit tingling[1].
In the 800 m trial, runners took 80 mg per kg of body mass a day for 28 days[2]; in the 5000 m trial, 4.8 g a day for four weeks[3].
| What studies used | When | Ref. |
|---|---|---|
| 4 to 6 g a day, often in servings of about 1.6 g | For at least 2 to 4 weeks | [1] |
| 80 mg per kg of body mass a day | For 28 days before an 800 m race | [2] |
What are the side effects, and who should be careful?
The only reported side effect is paraesthesia, a tingling of the skin. Smaller, split servings or slow-release forms reduced it[1].
At the amounts studied, it appears safe in healthy people[1].
Be careful if
- You dislike tingling skin: it's the common side effect[1].
- Your races last longer than about 25 minutes: the ISSN says more research is needed on efforts that long[1].
- You plan to use it before a race: the IOC consensus statement says supplements should be trialled in training first[9].
Is beta-alanine allowed in competition?
Beta-alanine is not on the World Anti-Doping Agency's Prohibited List, so it is permitted in competition[10].
The anti-doping risk with any supplement product is contamination: products can contain prohibited substances that aren't on the label, and athletes are responsible for anything found in their sample[9].
Independent quality-assurance schemes, often called batch testing, check supplement products for prohibited substances[9]. WADA says using a product from one of these schemes can reduce, but not eliminate, the risk of an anti-doping violation[10], and the IOC says no product can be guaranteed entirely safe[9].
Myth or evidence?
4 things runners hear about beta-alanine. Pick an answer to see what the research says.
1.Beta-alanine works from a single serving before a race.
Show the answer
Myth. Muscle carnosine rises over weeks of daily intake; studies ran for at least 2 to 4 weeks[1].
2.Tingling skin is a known side effect.
Show the answer
Evidence. Paraesthesia is the only reported side effect[1].
3.Beta-alanine improved 800 m race times in a trial.
Show the answer
Evidence. After 28 days, club runners' 800 m times improved by about 2.5%[2].
4.Beta-alanine has clear benefits for marathon runners.
Show the answer
Myth. Its effects beyond about 25 minutes of exercise are unknown[1].
Have you tried beta-alanine?
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Frequently asked questions
- Does beta-alanine help runners?
- Research suggests a small benefit in hard efforts of about 1 to 4 minutes, such as an 800 m race[1][2], with little evidence for longer running[6].
- Why does beta-alanine make your skin tingle?
- Tingling, called paraesthesia, is its known side effect. Smaller, split servings or slow-release forms reduced it in studies[1].
- How long does beta-alanine take to work?
- Weeks: studies ran for at least 2 to 4 weeks of daily intake to raise muscle carnosine[1].
- Does beta-alanine help in a 5K?
- In a trial of 16 long-distance runners, four weeks of beta-alanine brought no significant improvement in a 5000 m time trial[3].
- Is beta-alanine better with bicarb?
- The combination had the largest effect in one meta-analysis[6], and another found a benefit only when the two were combined[8].
- Is beta-alanine banned?
- No. It is not on the WADA Prohibited List[10].
References
- [1]
Trexler ET, Smith-Ryan AE, Stout JR, et al. International society of sports nutrition position stand: beta-alanine. Journal of the International Society of Sports Nutrition, 2015.
Consensus statement4-6 g a day for 2-4 weeks raises muscle carnosine; clearest benefits in efforts of 1-4 minutes; tingling is the only reported side effect; more research needed beyond 25 minutes.
doi.org/10.1186/s12970-015-0090-y - [2]
Ducker KJ, Dawson B, Wallman KE Effect of beta-alanine supplementation on 800-m running performance. International Journal of Sport Nutrition and Exercise Metabolism, 2013.
Randomised controlled trial18 club runners: after 28 days, 800 m race times improved by about 2.5% with beta-alanine and 0.4% with placebo.
doi.org/10.1123/ijsnem.23.6.554 - [3]
Franco GS, Noronha NY, Oliveira BA, et al. Beta-alanine fails to improve on 5000 m running time despite increasing PAT1 expression in long-distance runners. Journal of Sports Medicine and Physical Fitness, 2021.
Randomised controlled trial16 long-distance runners, 4 weeks: no significant improvement in a 5000 m time trial.
doi.org/10.23736/S0022-4707.20.11946-7 - [4]
Australian Institute of Sport AIS Sports Supplement Framework: Group A and linked fact sheets. Australian Sports Commission, 2026.
Consensus statementLists beta-alanine in Group A: strong scientific evidence for use in specific situations in sport, using evidence-based protocols.
www.ausport.gov.au/ais/nutrition/supplements/group_a - [5]
Burke LM, Castell LM, Casa DJ, et al. International Association of Athletics Federations consensus statement 2019: nutrition for athletics. International Journal of Sport Nutrition and Exercise Metabolism, 2019.
Consensus statementEvidence-based supplements for athletics include caffeine, bicarbonate, beta-alanine, nitrate and creatine, with value specific to each event.
doi.org/10.1123/ijsnem.2019-0065 - [6]
Saunders B, Elliott-Sale K, Artioli GG, et al. β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. British Journal of Sports Medicine, 2017.
Meta-analysis40 studies, 1,461 people: a small overall effect, shaped by exercise duration; clearer for exercise capacity than for performance; largest when combined with bicarbonate.
doi.org/10.1136/bjsports-2016-096396 - [7]
Marko D, Snarr RL, Bahenský P, et al. Beta-alanine supplementation improves time to exhaustion, but not aerobic capacity, in competitive middle- and long-distance runners. Journal of the International Society of Sports Nutrition, 2025.
Randomised controlled trial27 adolescent middle- and long-distance runners, 4 weeks: time to exhaustion rose 6.5% against 1.4% with placebo; VO2peak barely changed.
doi.org/10.1080/15502783.2025.2521336 - [8]
Curran-Bowen T, Guedes da Silva A, Barreto G, et al. Sodium bicarbonate and beta-alanine supplementation: is combining both better than either alone? A systematic review and meta-analysis. Biology of Sport, 2024.
Meta-analysis10 studies, 243 people: no clear effect of beta-alanine or bicarbonate alone; a benefit when the two were combined.
doi.org/10.5114/biolsport.2024.132997 - [9]
Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine, 2018.
Consensus statementLists beta-alanine as a possible addition to the few performance supplements with good evidence. Contamination is a known anti-doping risk.
doi.org/10.1136/bjsports-2018-099027 - [10]
World Anti-Doping Agency The Prohibited List. World Anti-Doping Agency, 2026.
RegulatorThe substances and methods prohibited in sport. Beta-alanine is not on it.
www.wada-ama.org/en/prohibited-list
Who wrote and reviewed this
Written by Grant MacMillan, Editor, RunV. Not yet reviewed by an expert.
Last checked against its references . Next review due . How pages are reviewed · How we grade research
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