For the majority of my clients, the first thing I recommend after a solid recovery shake is a pre-workout supplement.
But for the more serious athletes and especially bodybuilders looking for big muscle mass gains, beta-alanine supplementation is quite likely going to be one of the top decisions.
The problem is, though, that there are tons of pretty low-quality supplements out there. Not only will they not help to increase muscle size, but we even encountered some with a higher side effect risk.
To help you avoid those types of products, we gathered the team to research and test out the most popular ones on the market.
The Best Beta-Alanine Supplements
- Best Overall Beta-Alanine Supplement: Swolverine
- Cheapest Beta-Alanine Supplement: BulkSupplements
- Best Vegan Supplement With Beta-Alanine: Micro Ingredients
- Best Beta-Alanine Supplement for Endurance: Nutricost
- Beta-Alanine Supplement Best for Athletes: Swolverine
- Beta-Alanine Supplement Best for Bulk Order: BulkSupplements
- Best Non-GMO Beta-Alanine Formula: Nutricost
Our Top Beta-Alanine Supplements (April 2024)
1 - Swolverine Beta-Alanine (Best Overall & for Athletes)
Pros and Cons
Pros
- Largest dose of beta-alanine per scoop
- Ideal option for bodybuilders and performance athletes
- Comes in a large tub with 60 servings
- Good discounts are available for subscription plans
Cons
- There are no flavored options available
The first thing that attracted me to Swolverine was the fact that it has the highest dose of beta-alanine per serving, with a total of five grams.
That’s almost twice the amount of most competing products, and you’re not paying twice the price.
During the testing phase, I noted that everyone on the team experienced a positive effect on lactic acid during high-intensity training, which is backed by research from the Biomedical, Life and Health Sciences Research Centre [1].
The other major attraction is that you get a large tub that will keep you going for many months, and there are some great discounts available if you sign up for a subscription.
Amount of beta-alanine per scoop: 5 grams
2 - Beta-Alanine by BulkSupplements (Cheapest & Best for Bulk Order)
Pros and Cons
Pros
- The label lists no filler or additive substances
- Available in capsule or powder form
- Choose from different bulk order options
Cons
- Make sure you factor in the serving size when comparing to other products
This is another company that has a range of pre-workout supplements. If you need a lower minimum dose or a more precise amount recommended by a dietitian, then BulkSupplements might be a good choice.
There are some pretty good bulk discounts available, plus you can choose to get the powder or capsule form.
I personally find it convenient if I’m rushing to training.
Amount of beta-alanine per scoop: 0.6 grams
It does only contain 600 mg in each measure, which is unlikely to be enough for many athletes. So, if you want to avoid measuring out multiple spoons, then the above options may be more suitable.
3 - Nutricost Beta-Alanine (Best for Endurance & Non-GMO)
Pros and Cons
Pros
- Claims to contain only non-GMO and gluten-free ingredients
- Good value for money option on a per gram basis
- Third-party tested to ensure quality and no banned substances
Cons
- Currently not available in larger tubs
Some of my professional clients favor this product as one of its benefits is that every batch is independently tested for quality and banned substances.
They have also reported that due to the higher dose, it does seem to help reduce lactic acid accumulation more effectively.
I’ve personally also found that it could help a lot of people gain more endurance for workout sessions, especially during resistance training.
Amount of beta-alanine per scoop: 3 grams
The only real downside I found is that you can’t order in large tubs or get a bulk discount. That being said, it’s still pretty good value for money.
4 - Onnit Beta-Alanine
Pros and Cons
Pros
- Comes in a convenient tablet form
- Use high-quality CarnoSyn as the main ingredient
- Claims to have a timed-release formula
Cons
- Keep in mind that it’s not the strongest dose
Another one of the beta-alanine supplements we recommend is Onnit. This may be more suitable for female athletes who don’t need the same large dose as most men would.
I also like the fact that it’s not a powder form but rather a tablet, which may make it easier if you head to the gym on your way home from work.
Based on CarnoSyn, there are many reports that it may reduce muscle fatigue. Studies have shown that it could be supporting more favorable muscle carnosine levels [2].
Amount of beta-alanine per tablet: 1.6 grams
While it is easy to adjust the dose by taking 2 tablets in one go, it’s important to consider that when comparing different product prices.
5 - Optimum Nutrition Beta-Alanine
Pros and Cons
Pros
- Provides high-quality CarnoSyn ingredient for better exercise performance
- Contains some added minerals and electrolytes to support hydration
- Many reports that it dissolves easily in any drink
Cons
- It’s one of the more expensive products on a per gram basis
Next on our list of recommended beta-alanine supplements is Optimum Nutrition. This is a popular company in the dietary supplement space, mainly due to the quality of their products.
This particular one uses CarnoSyn as it’s main ingredient, which many professional athletes would claim may be the best for muscle endurance.
My experience was also positive due to the added minerals and electrolytes that seem to help with hydration levels.
Amount of beta-alanine per scoop: 1.6 grams
Now, having that high-quality ingredient does come at a price, and you’ll find that this is one of the more expensive options when you work it out per gram.
6 - NOW Sports Beta-Alanine
Pros and Cons
Pros
- Every batch is third-party tested for banned substances
- Suitable for stacking with several other NOW sports supplements
- Comes with good instructions on calculating the right dosage
Cons
- Doesn’t come with a measuring spoon
Here is another popular choice for professional athletes who need reassurance about banned substances. With every batch independently tested, there is a far lower risk of encountering something you shouldn’t.
One thing I like about this product range is that there are multiple options that could be easily stacked to maximize muscle function and avoid overlapping ingredients.
That could save you a lot of time trying to work out how much of each one you could actually take.
Amount of beta-alanine per scoop: 2 grams
Just keep in mind that you'll need to figure out a convenient way to measure as there’s no spoon included.
7 - PrimaForce Beta-Alanine
Pros and Cons
Pros
- Positive reviews about the very little tingling sensation
- With no caffeine it avoids over-stimulation
- Available in a large bulk order tub with 250 doses
Cons
- Some people have reported that it didn’t come with a scoop
This was one of the beta-alanine supplements that I hadn’t heard of, but Tracy on our team had been using it with clients for quite some time.
One thing that stood out during my research is that there are quite a few reports that there is very little of the common tingling sensation.
In my experience, that usually means that it releases slower, which could be positive for your workout.
Amount of beta-alanine per scoop: 2 grams
Strangely enough, we did find that occasionally the product arrived with no measuring spoon, so it might be worth holding onto one.
8 - Micro Ingredients Pure Beta-Alanine (Best Vegan)
Pros and Cons
Pros
- Contains no unnecessary fillers or additives
- No reports of any issues with mixing the powder
- A certified vegan suitable option
Cons
- Some reports about a slight chalky sensation when not mixed with enough water
This was one of the beta-alanine supplements that I hadn’t heard of, but Tracy on our team had been using it with clients for quite some time.
I haven’t tried this one myself, but some on our team did find that Pure Beta-Alanine had a tendency to leave a bit of a chalky sensation.
Amount of beta-alanine per scoop: 2 grams
9 - NutraBio Carnosyn Beta-Alanine
Pros and Cons
Pros
- Many positive reports that it may help to reduce fatigue
- Comes in a large enough tub to provide good value for money
- Independently tested for purity and quality
Cons
- Vegetarian but not vegan-friendly
This sports supplement is popular because, for the non-professional fitness enthusiast, it may supply just the right beta-alanine content.
I saw quite a few online reviews where folks positively highlighted that it might help with weight training both in a bulking and maintenance phase.
For those that have multiple high-intensity workout session plans every week, it’s a good choice to have because it comes in quite a large tub. Having those bulk savings is always something to factor into your decision.
Amount of beta-alanine per scoop: 2 grams
Keep in mind that while the protein sources are vegetarian-friendly, they may not be suitable for vegans.
10 - BSN Beta-Alanine
Pros and Cons
Pros
- One of the stronger doses available
- Contains no fillers or additives to mess up your diet
- Many reports that there is no flavor or texture to it
Cons
- May only be suitable for high-performance athletes
For professional bodybuilders, it can often be about making it easier to calculate larger volumes of beta-alanine dosage.
Having 3.6 grams in every serving could make that a lot easier. Unless you go for a custom solution, I don’t think you’ll find a stronger one.
Our strength trainers on the team would certainly encourage this for maximum exercise capacity, as there are quite a few positive reviews that it could be helpful in reducing muscle carnosine content.
Amount of beta-alanine per scoop: 3.6 grams
For some folks, the high dosage of each serving might be a big positive. But you have to keep in mind that you won’t gain exponential muscle strength by taking more and you’re more at risk of having some negative effects.
How We Determined the Best Beta-Alanine Supplements
In our mission to spotlight the leading beta-alanine supplements, we meticulously considered a range of essential aspects.
While the effectiveness of these supplements can differ among individuals, specific core standards (ingredient quality, price, and flavor) were foundational to our analysis. Subsequently, we attributed a star rating to each supplement, grounded in our exhaustive research and testing.
Ingredients
The constituents in beta-alanine supplements can span a broad spectrum, but our emphasis was on those encapsulating the genuine benefits of beta-alanine. We accentuated a blend of cutting-edge and time-honored ingredients that encapsulate the well-documented performance enhancements of beta-alanine.
Our rigorous vetting process ensured that both novel and time-tested ingredients were scrutinized for their established influence on endurance, muscle strength, and overall athletic performance.
Taste
The flavor profile of a beta-alanine supplement is paramount, especially for athletes and fitness enthusiasts who seek both benefits and palatability. We favored supplements that harmonize efficacy with a pleasant taste, ensuring that users experience optimal satisfaction.
Price
Beta-alanine supplements can span a diverse price range, often dictated by ingredient purity, formulation sophistication, and brand names. Those with organic or advanced formulations might command a premium.
Our handpicked selection leans towards a balanced cost framework, ensuring a fusion of potent, authentic ingredients that don't strain the wallet. We firmly believe that investing in top-tier beta-alanine supplements is a judicious choice for those aiming for peak athletic performance.
Buyer’s Guide
For the average fitness enthusiasts and professional athletes, beta-alanine supplementation should be approached carefully. Here are the 4 factors we always discuss with our clients.
1 - Dietary Restrictions
Amino acids may be sourced from plants and animals. For vegans, this is going to be a critical decision point. If animal products are not an issue for you, then I would add that there isn’t a better impact on workout performance with either source.
Also, keep in mind that some beta-alanine products have fillers and artificial additives that may cause some allergic reactions. So always pay close attention to the label [3].
2 - Slow Release Effect
Some of the best beta-alanine supplements we have tested are designed in a way that creates a slow-release effect [4]. It’s not enough to slow it down throughout the day, but rather means that the per-serving dosage releases over the space of 60 to 90 minutes.
I know some professional bodybuilders who firmly believe it may impact their exercise performance even in longer training routines [5].
3 - Strength Of Each Dose
The grams of beta-alanine per serving is also a very important thing to factor into your decision for two reasons.
First of all, if you need higher doses for maximum muscle growth and nitric oxide production, then you don’t want something that requires multiple scoops each time.
Secondly, you’ll need that information to truly compare one beta-alanine powder to another; otherwise, you’re just taking a stab in the dark.
4 - Third-Party Testing
The majority of pre-workout supplements are formulated to only use legal ingredients. But there are some common substances that may help with carnosine levels and muscle tissue development that show up on random doping tests.
Having a supplement that is independently tested for each batch may give professionals some added peace of mind.
Related: Best Supplement Stack For Gaining Muscle
Beta-alanine, I can say with plenty of experience, is great, and CarnoSyn beta-alanine is without a doubt the best form of it I've come across. - Jim Stoppani, Diet and Exercise Expert
FAQs
What Are the Uses and Benefits of Beta-Alanine?
The uses and health benefits of beta-alanine are mainly for improved training performance and reduced levels of fatigue.
Beta-alanine is a non-essential amino acid renowned for its performance-enhancing properties, especially in athletes and fitness enthusiasts. When consumed, it elevates carnosine levels in muscles, which acts as a buffer against lactic acid, delaying the onset of muscle fatigue [7].
This allows for prolonged, high-intensity exercise sessions. Additionally, beta-alanine boosts explosive muscular strength and power output, enhancing overall athletic performance.
Beyond athletics, it offers cognitive benefits, improving mental focus during workouts. Its antioxidant properties aid in combating oxidative stress, while its anti-aging benefits contribute to overall well-being. Incorporating beta-alanine into one's regimen can thus offer multifaceted health and performance advantages.
Who Can Benefit From Beta-Alanine?
Anyone doing high-intensity physical strength training can benefit from beta-alanine. Studies claim that it may improve carnosine levels, which is thought to have a direct impact on the ph level in muscles. This could then help reduce premature fatigue, allowing you to push yourself a little bit further.
When Should You Take Beta-Alanine?
Timing is crucial when supplementing with beta-alanine to maximize its benefits. Based on my experience as a personal trainer, you should take it 20–30 minutes before a workout.
This pre-workout timing ensures that carnosine levels in the muscles are elevated, optimizing their buffering capacity against lactic acid during high-intensity activities. This results in reduced muscle fatigue and enhanced performance.
Some individuals also split their dosage, taking half before and half after workouts to aid recovery. It's worth noting that beta-alanine can cause a tingling sensation, known as paresthesia, which is harmless. If taken on non-training days, it can be consumed with meals to maintain consistent levels in the body.
How Long Does It Take Beta-Alanine to Work?
It takes beta-alanine about 30 minutes to work, and the effects may last for up to 2 hours.
One tip I give is to experiment with the timing by alternating between 30, 35, and 25 minutes to see which one causes the common tingle at the right time.
Is Beta-Alanine Safe?
Yes, beta-alanine is safe, as long as you avoid taking too much in one go. It’s a completely natural, non-essential amino acid that your body produces. Taking a small amount just provides an extra boost.
Does Beta-Alanine Have Side Effects?
Yes, beta-alanine can have side effects, the most common being a tingling sensation called paresthesia. This sensation, often felt in the face, neck, and back of the hands, typically occurs shortly after ingestion and lasts for about an hour [8].
While it might be alarming to some, paresthesia is harmless and diminishes as the body becomes accustomed to the supplement. To mitigate this sensation, users can start with smaller doses and gradually increase, or opt for sustained-release formulations.
Rarely, some individuals might experience stomach upset or flushing. As with any supplement, it's essential to consult with a healthcare professional before starting Beta-Alanine.
Is Beta-Alanine Good for Building Muscle?
Yes, beta-alanine is good for building muscle when it is combined with the right intensity of weight lifting and an overall diet. It’s important to note that it won’t work wonders unless you actually put in the work to get your dream body composition.
You can also stack beta-alanine, creatine, or other muscle-building ingredients for best results.
Do You Need Beta-Alanine on off Days?
No, you don’t need beta-alanine on off days, as its main goal is to improve your physical endurance. It has not been shown to support recovery or post-workout muscle protein synthesis. There are many better supplements to support that.
Is Beta-Alanine a Bcaa?
No, beta-alanine is not a BCAA, but rather belongs in the group of non-essential amino acids. However, you might sometimes find it along BCAAs and other amino acids in certain supplements specifically designed for muscle building.
Does Beta-Alanine Give You a Pump?
Yes, beta-alanine may give you a pump if combined with the right exercise routine. Beta-alanine supplementation has been shown to have a positive impact on nitric oxide levels, which may promote a higher rate of blood flow.
Our Verdict on the Best Beta-Alanine Supplement
During my research and testing for the best beta-alanine supplements listed above, the team here agreed that Swolverine was the one product we all used the most and recommended to clients.
The high dose of five grams per scoop is by far the best I found. And because of its high quality, it showed great results for endurance during our testing.
As a personal trainer, I can tell you that’s a very valuable benefit.
Our #1 Recommendation
Swolverine Beta-Alanine (Best Overall & for Athletes)
- Largest dose of beta-alanine per scoop
- Ideal option for bodybuilders and performance athletes
- Comes in a large tub with 60 servings
- Good discounts are available for subscription plans
- Get the BEST PRICE until the end of April
- There are no flavored options available
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