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Beta-alanine
What Beta-alanine is, what the NIH ODS fact sheet says the evidence supports, typical doses, timing, and the cautions that come with it.
Supplements are not medicines and this page is not medical advice. Doses that help one person can harm another — with medicines, kidney or liver conditions, pregnancy, or before surgery, talk to a clinician before starting anything. More is not better.
What it is
An amino acid that builds muscle carnosine, a buffer against acidity in hard efforts.
What the evidence supports
ODS (exercise performance fact sheet): may improve performance in high-intensity efforts lasting 1-4 minutes.
Dose and timing
Studied doses: 4-6 g per day, often in split doses. Any time; the benefit accumulates over weeks, not minutes.
Cautions
A harmless tingling of the skin is common at single doses above ~800 mg.
Interactions are the hidden risk: supplements can change how medicines work and vice versa. Give your clinician the full list before anything else.
Source: NIH Office of Dietary Supplements — Beta-alanine fact sheet · checked 2026-09-03
Frequently asked questions
What does Beta-alanine do?
An amino acid that builds muscle carnosine, a buffer against acidity in hard efforts.
Does Beta-alanine work?
ODS (exercise performance fact sheet): may improve performance in high-intensity efforts lasting 1-4 minutes.
How much beta-alanine should I take?
Studied doses: 4-6 g per day, often in split doses. Any time; the benefit accumulates over weeks, not minutes.
Is Beta-alanine safe?
A harmless tingling of the skin is common at single doses above ~800 mg. And the standing rule: tell your clinician everything you take — supplements interact with medicines.
Creatine
Studied doses: 3-5 g per day; loading protocols use about 20 g/day in 4 doses for 5-7 days.
Magnesium
RDA: men 400-420 mg, women 310-320 mg per day.
Vitamin D
RDA: 600 IU (15 mcg) to age 70, then 800 IU (20 mcg). UL 4000 IU.
Omega-3s (EPA/DHA)
No RDA for EPA/DHA; ALA: men 1.6 g, women 1.1 g per day. Many products supply 250-500 mg combined EPA+DHA per day.
Melatonin
Studied doses commonly 0.5-5 mg, taken 30-60 minutes before bed.
Iron
RDA: men 8 mg, women 19-50 18 mg, pregnancy 27 mg per day.
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