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Evidence Summary

Beta-alanine supplementation has been shown to improve time to exhaustion in competitive middle- and long-distance runners (PMID: 40528157) and to improve physical and physiological performance in basketball players undergoing sprint interval training compared to placebo (PMID: 40010353). Preclinical and mechanistic research also suggests beta-alanine may inhibit NLRP3 inflammasome activation, potentially offering anti-inflammatory effects relevant to gout (PMID: 41921068), and emerging clinical observations propose it may alleviate aquagenic pruritus via neuroimmune mechanisms (PMID: 41880222).

Source: auto-research

Effective Dose

4.8–12 g/day based on study doses (see typical_study_dose)