Beta-alanine is one of the most popular gym performance supplements. It’s also one of the most researched. It has been shown to offset training fatigue by reducing lactic acid build-up in muscles, allowing you to train harder for longer.
Read on for our ranking of the ten best beta-alanine supplements on today’s market.
Top 10 Best Beta-Alanine Supplements Tested/Ranked:
- Best Overall: NOW Sports Nutrition Beta-Alanine
- Best Value: Bulk Supplements Beta-Alanine
- Best Tasting: Optimum Nutrition Beta-Alanine
- Best Capsule Form: Nutra-Bio Beta-Alanine
- Best Unflavored: NutriCost Beta-Alanine
- Best Third-Party Tested: PrimaForce Beta-Alanine
- Best Blended with BCAAs: Xtend Elite
- Best in a Pre-Workout: Redcon1 Total War
- Best for Vegans: Thorne Research Beta-Alanine
- Best Pure Beta-Alanine: GNC Pro Performance Beta-Alanine
How Much Does Beta-Alanine Cost?
To make it easy to compare the per serving cost, we’ve collected all the key information into this handy chart.
| Category | Product | Name | Price | Per Serving | Why We Love It |
| Best Overall |  |
NOW Sports Nutrition Beta-Alanine | $23.95 | $0.10 | Pure beta-alanine in powder form mixes well and doesn’t affect the flavor of your drink. |
| Best Value |  |
Bulk Supplements Beta-Alanine | $14.92 | $0.01 | A budget-friendly pure, quality product. |
| Best Tasting |  |
Optimum Nutrition Beta-Alanine | $28.76 | $0.74 | Comes in both flavored and unflavored versions; the Fruit Fusion option is very tasty! |
| Best Capsule Form |  |
Nutra-Bio Beta-Alanine | $35.99 | $0.17 | It comes in capsule form so you don’t have to mess around with powders. |
| Best Unflavored |  |
NutriCost Beta-Alanine | $13.95 | $0.13 | Perfect to mix with your pre-workout. |
| Best Third-Party Tested |  |
PrimaForce Beta-Alanine | $13.99 | $0.13 | Third-party testing provides confidence that what’s on the label is what you’re buying. |
| Best Blended with BCAAs |  |
Xtend Elite | $28.65 | $1.43 | The combination of beta-alanine and BCAAs improves your workout and recovery. |
| Best in a Pre-Workout |  |
Redcon1 Total War | $32.13 | $1.07 | Its combination of proven ingredients can enhance the effects of beta-alanine. |
| Best for Vegans |  |
Thorne Research Beta-Alanine | $43.00 | $0.71 | The capsule casing is gelatin free, making it vegan-friendly. |
| Best Pure Beta-Alanine |  |
GNC Pro Performance Beta-Alanine | $24.99 | $0.20 | It’s a simple, pure, no-frills cost-effective supplement. |
Products Reviews
Here are the top 10 best beta-alanine supplements money can buy —
Best Beta-Alanine Overall
The best overall beta-alanine supplement represents the ideal combination of product purity, company reliability, dosage, and price.
NOW Sports Nutrition Beta-Alanine
NOW Sports Nutrition Beta-Alanine is a pure beta-alanine supplement. The powder form supplement contains no artificial ingredients, colorings, or sweeteners. The label recommended serving size is three grams.
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NOW Sports Nutrition Beta-Alanine is a flavorless product that makes it ideal for mixing with juices or shakes as it will not affect the flavor and mixes well with all liquids. This product is also competitively priced.
Who Should Take NOW Sports Nutrition Beta-Alanine?
- People who want the best bang for their buck.
- Those who want to add beta-alanine to their protein shake or pre-workout.
Who Should Not Take NOW Sports Nutrition Beta-Alanine?
- People who want a capsule form beta-alanine product.
NOW Sports Nutrition Beta-Alanine Coupon
NOW Sports Nutrition Beta-Alanine Coupon
NOW Sports Nutrition Beta-Alanine is a versatile supplement that can be stacked with other pre-workout supplements or used as a standalone supp. This beta-alanine powder is pure and effective for every level of athletics.
Best Value
The best-value beta-alanine supplement represents the lowest cost per serving of all the products we analyzed.
Bulk Supplements Beta-Alanine
Bulk Supplements Beta-Alanine is another pure supplement that contains just a single ingredient. Buk supplements are well known for providing low-cost versions of the most popular gym supplements in several sizes. You can buy Bulk Supplements Beta-Alanine in sizes from 1.1 lbs to 11 lbs.
The recommended dosage for this product is 1.8 grams, divided into three 600-gram servings, which is lower than most competing manufacturers recommend.
Who Should Take Bulk Supplements Beta-Alanine?
- Individuals who want a low-cost supplement.
- Those who want to buy in bulk.
Who Should Not Take Bulk Supplements Beta-Alanine?
- People who want a high-dose beta-alanine supplement.
Bulk Supplements Beta-Alanine Coupon
Bulk Supplements Beta-Alanine Coupon
Bulk Supplements is known for its high-quality and budget-friendly supplements and its Beta-Alanine product is no different. It is arguably the most cost-effective supplement on the list.
Best Tasting
The better tasting a supplement is, the more likely you’ll use it. Our best-tasting beta-alanine supplement provides a great taste without containing unhealthy sweeteners and preservatives.
Optimum Nutrition Beta-Alanine
Optimum Nutrition Beta-Alanine is available in both flavored and unflavored options. The Fruit Fusion flavor is delicious, yet contains no sugar. Optimum Nutrition uses the Carnosyn brand of beta-alanine, which is one of the most respected on the planet.
In addition to 1.6 grams of beta-alanine, each scoop contains 550 mg of histidine and 70 mg of phosphates. There are 75 servings per container and the powder mixes well with all liquids.
Who Should Take Optimum Nutrition Beta-Alanine?
- People who want a delicious beta-alanine supplement.
- Those who want added histidine and phosphates.
Who Should Not Take Optimum Nutrition Beta-Alanine?
- People who want a pure beta-alanine supplement.
Optimum Nutrition Beta-Alanine Coupon
Optimum Nutrition Beta-Alanine Coupon
Optimum Nutrition is one of the most respected brands in the sports nutrition space. It comes in both flavored and unflavored versions and is one of the most effective beta-alanine supps on the market.
Best Capsule Form
Many people find the capsule form of a supplement to be more convenient than the powder form as you don’t have to measure your doses.
Nutra-Bio Beta-Alanine
Nutra-Bio Beta-Alanine is one of the few beta-alanine supplements that come in capsule form, meaning you don’t have to mess around with mixing powders. It is a single ingredient product containing nothing but pure Carnosyn brand beta-alanine.
All Nutra-Bio products are third-party tested for purity and potency. Each capsule contains 1.6 grams of beta-alanine, so you will have to take two capsules to get the recommended dose.
Who Should Take Nutra-Bio Beta-Alanine?
- Those who want a capsule-based supplement.
- People who want a third-party tested product.
Who Should Not Take Nutra-Bio Beta-Alanine?
- People who want a higher-dose product.
Nutra-Bio Beta-Alanine Coupon
Nutra-Bio Beta-Alanine Coupon
Nutra-Bio Beta-Alanine is one of the best beta-alanine supplements in capsule form. It is great for people who don't like dealing with powdered form supps.
Best Unflavored
An unflavored powdered supplement can be added to pre-workouts or protein smoothies without affecting the flavor.
NutriCost Beta-Alanine
NutriCost Beta-Alanine is a pure, single-ingredient product, and each serving provides you with three grams of beta-alanine. There are a hundred servings in each container. It is an unflavored powder, making it ideal to mix with your pre-workout.
This powder doesn’t do a great job of mixing with liquid, so you’ll have to shake it for longer than usual to avoid an annoying gritty residue.
Who Should Take NutriCost Beta-Alanine?
- People who want a flavorless beta-alanine powder.
Who Should Not Take NutriCost Beta-Alanine?
- Folks who want a powder that mixes easily.
NutriCost Beta-Alanine Coupon
NutriCost Beta-Alanine Coupon
NutriCost Beta-Alanine is one of the best beta-alanine supps on the market to stack with a pre-workout supplement. It is a must-buy if your pre-workout doesn't contain beta-alanine.
Best Third-Party Tested
Third-party tested products assure you that what you are buying is exactly what is on the product label.
PrimaForce Beta-Alanine
PrimaForce Beta-Alanine is a single ingredient beta-alanine supplement. Each 200-gram container provides a hundred two-gram servings. Every batch is third-party tested to ensure the purity and potency of the supplement.
Prima Force recommends taking one to two servings before working out and the same amount after training.
Who Should Take PrimaForce Beta-Alanine?
- People who want the assurance of a third-party tested product.
Who Should Not Take PrimaForce Beta-Alanine?
- Those who want extra ingredients in their beta-alanine supplement.
PrimaForce Beta-Alanine Coupon
PrimaForce Beta-Alanine Coupon
PrimaForce Beta-Alanine is manufactured in a GMP-compliant facility and contains high-quality ingredients. If you favor third-party tested supplements, you cannot go wrong with this product.
Best Blended with BCAAs
The combination of BCAAs and beta-alanine delivers a potent workout boost while enhancing post-workout recovery and protein synthesis.
Cellucor Xtend Elite
Cellucor Xtend Elite combines beta-alanine with branch chain amino acids. Each serving contains seven grams of BCAAs (five grams of which are leucine) and 1.6 grams of beta-alanine. This combination will improve workout performance as well as boost post-workout recovery and protein synthesis.
Cellucor Xtend Elite is more expensive than what you’d pay for a single ingredient beta-alanine supplement.
Who Should Take Cellucor Xtend Elite?
- People who want BCAAs added to their beta-alanine supplement.
Who Should Not Take Cellucor Xtend Elite?
- Individuals after a low-cost supplement.
Xtend Elite Coupon
Xtend Elite Coupon
Xtend Elite is a new addition to the Cellucor product portfolio. Beta-alanine in the products improves your endurance and stamina while the BCAA enhances your recovery.
Best in a Pre-Workout
Purchasing a pre-workout supp that contains beta-alanine in its blend can be more cost-effective than buying the ingredients individually. The combination of the right ingredients can also provide greater workout benefits than you can get from a stand-alone beta-alanine supplement.
Redcon1 Total War
Redcon1 Total War pre-workout contains the following ingredients:
- 3.2 g beta-alanine
- 6 g citrulline malate
- 1 g agmatine sulfate
- 250 mg caffeine anhydrous
- 1 g taurine
- 150 mg juniper extract
- 100 mg di-caffeine malate
- 45 mg green tea extract
- 25 mg naringin
- 10 mg BioPerine
- 5 mg theobroma cocoa extract
That is a pretty formidable line-up of proven ingredients at solid doses. Redcon1 is one of the most respected and trusted companies in the market. They recommend starting with half a scoop before your workout to test your tolerance.
Who Should Take Redcon1 Total War?
- People who want beta-alanine as part of a pre-workout supplement.
- People who can handle a high dose pre-workout.
Who Should Not Take Redcon1 Total War?
- Individuals who want a single-ingredient supplement.
Redcon1 Total War
Redcon1 Total War
Redcon1 Total War is one of the most potent pre-workout supplements. Its transparent formula is optimally dosed and will help you make the most of your workout.
Best for Vegans
While beta-alanine is a vegan-friendly ingredient, the capsule that it comes in may not be. Our favorite vegan beta-alanine supplement is certified to be vegan-free, with no gelatin content in the capsule casing.
Thorne Research Beta-Alanine
Thorne Research Beta-Alanine is a single ingredient product that comes in capsule form. It provides 1.6 grams of beta-alanine per capsule, so you will need to take two capsules to meet the recommended dosage. There are 120 capsules per container, providing you with a 60-day supply.
The capsule is gelatin free, making this product an ideal choice for vegans.
Who Should Take Thorne Research Beta-Alanine?
- People who want a vegan capsule-based beta-alanine supplement.
Who Should Not Take Throne Research Beta-Alanine?
- Folks who want a high-dose supplement.
Thorne Research Beta-Alanine Coupon
Thorne Research Beta-Alanine Coupon
If you're a vegan and prefer taking beta-alanine in capsule form, Thorne Research Beta-Alanine is one of the best options on the market.
Best Value Capsule Beta-Alanine
Some people prefer to take their supplements in capsule form. Capsules allow you to get a constant dose each time. It also avoids having to work with a powder, which can become quite messy.
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GNC Pro Performance Beta-Alanine
GNC Pro Performance Beta-Alanine is a simple, effective, and pure beta-alanine supplement. It contains nothing but beat-alanine, with 3.2 grams per serving. That is well within the recommended dosage of two to five grams per day. There are 30 servings per bottle, with a serving being four capsules, which works out to 68 cents per serving, which is pretty good value.
Who Should Take GNC Pro Performance Beta-Alanine?
- Folks who want a low-cost capsule form of beta-alanine
Who Should Not Take GNC Pro Performance Beta-Alanine?
- Those who don’t want to take four capsules at a time.
GNC Pro Performance Beta-Alanine Coupon
GNC Pro Performance Beta-Alanine Coupon
GNC Pro Performance Beta-Alanine is a potent, optimally-dosed, and effective beta-alanine supplement.
What is Beta-Alanine?
Beta-Alanine is a non-essential amino acid synthesized by the liver. The human body can produce beta-alanine but only in small amounts. For it to produce a training benefit, we need to get it from food sources or supplements.
The body uses this amino acid to produce carnosine in conjunction with another amino acid called histidine. Carnosine is a vital pH buffer in our muscle cells — in other words, it buffers or lessens the effect of the acidity produced when we engage in high-intensity exercise. As a result, the limiting effect of high-intensity exercise is postponed, allowing us to sprint longer or squeeze out an extra rep during resistance training.
Carnosine is a fatigue fighter, allowing us to perform explosive exercises for an extended period.
Related: Does Beta-Alanine Improve Athletic Performance?
What to Look For When Buying Beta-Alanine Supplements
Beta-alanine is often stacked with other ingredients in pre-workout formulas. However, I recommend purchasing a stand-alone version of the supplement as it will allow you to control your dosage and what you stack it with (covered below).
When selecting your brand, you should check the reliability of the manufacturer. Do they have a reputation for trustworthiness and good customer service? Do they use a third-party tester to ensure the purity and potency of their product? Companies that use third-party testers will often indicate this on the label. The ‘Trusted By Sport’ logo indicates third-party testing.
How We Decided Our Picks
In making our selection of the ten best beta-alanine supplements, we took into account the following factors:
- Brand trustworthiness
- User reviews
- Production standards
- Price
- Third-party testing
What are the Benefits of Taking Beta-Alanine Supplements?
Beta-alanine improves workout performance by reducing training fatigue. It also helps you to train with greater intensity when doing short-duration work like lifting weights.
High-intensity, explosive exercise, such as gym training, relies on adenosine triphosphate (ATP) as its key source of energy. A by-product of the ATP energy cycle is hydrogen ions. The build-up of these hydrogen ions lowers your potential for hydrogen (pH) level, making your body more acidic.
One result of this acidic state is that your fatigue level increases, and you lose your explosive strength. Carnosine, which is made from beta-alanine, acts as a buffer against hydrogen ions, preventing the fatigue state from occurring. With this limiting factor out of the way, you can train that little bit longer.
The effect of increased carnosine levels may mean an extra three to five seconds of high-intensity training. That may not sound like much, but coming at the end of a set of squats, bench presses, or deadlifts, it will help you eke out that vital last rep, increasing muscle damage and setting you up for maximum muscle and strength increase.
The bottom line on beta-alanine is that it will help delay the onset of fatigue during training.
Related: Can Beta-Alanine Build More Muscle?
Beta-Alanine Research
A 2014 meta-study reviewed 19 randomized controlled beta-alanine studies. It concluded that beta-alanine supplementation leads to improved performance in short-duration high-intensity activities. Specifically, it helped increase power output and anaerobic capacity and lower feelings of fatigue and perceived exhaustion.
In a 2007 study, beta-alanine supplementation was shown to significantly reduce fatigue while performing the leg extension exercise.
In another analysis of 15 studies, the average performance improvement while taking beta-alanine was 2.85 percent, an equivalent of a six-second improvement in an event lasting four minutes.
Researchers in the United Kingdom found that four weeks of six grams per day supplementation with beta-alanine increased the punching force of amateur boxers by 20 times and punching frequency by four times in comparison to a placebo.
Beta-Alanine Dosage
The recommended beta-alanine dosage is between two and five grams per day, split into two to three doses.
Taking beta-alanine with food has been shown to increase carnosine production.
Beta-Alanine Side Effects
The most commonly experienced side effect of beta-alanine supplementation is a tingling sensation in the extremities of the body. This is usually noticed first around the lips, which is the most sensitive area. For most people, this feeling is not overly distracting and will lessen as the body builds up a beta-alanine tolerance. For some people, there is an increase in sweating
Researchers are not sure why this tingling sensation occurs, with the prevailing theory being that it is the result of the effect of the supplement on the central nervous system. The tingling sensation usually goes away after about an hour of taking your beta-alanine supplement.
Some people may experience an itching sensation after taking beta-alanine, especially on the scalp. The supplement has also been seen to interact with certain prescription medications. It should not be used by pregnant women, those who are breastfeeding, or children.
Next Read: Best Pre-Workouts Without Beta-Alanine Reviewed For 2024
FAQs
What is the difference between beta-alanine and l-alanine?
These are two completely different amino acids. Beta-alanine is a non-essential amino acid and is not involved in protein synthesis. On the other hand, l-alanine is an essential amino acid needed for protein synthesis.
Should I take beta-alanine every day?
Yes, you can take beta-alanine every day. Taking it on workout days can help you to train harder for longer. While taking it on non-workout days can help with your workout recovery.
Is beta-alanine better than creatine?
No, beta-alanine is not better than creatine. They are both effective at increasing training energy for short-term high-intensity exercise. I suggest you stack beta-alanine and creatine for the best overall training benefit.
Is beta-alanine the same as BCAAs?
No, beta-alanine is not the same as BCAAs. Beta-alanine is a non-essential amino acid that increases carnosine levels in the body. BCAAs, or branch chain amino acids, are three essential amino acids used in protein synthesis.
The Bottom Line
Beta-alanine produces carnosine in the body, which offsets fatigue and allows you to work harder in the gym. The best overall beta-alanine supplement on the market right now is NOW Sports Nutrition Beta-Alanine, providing a cost-effective powder form of beta-alanine that mixes well and delivers a noticeable performance boost.
The best value powder supplement is Bulk Supplements Beta-Alanine, breaking down to just a penny per serving. Finally, the best-tasting beta-alanine supp on the market is Optimum Nutrition Beta-Alanine fruit fusion flavor.
Go here to check the best price on our favorite beta-alanine supplement.
References
- Hoffman, J., Ratamess, N., Kang, J., Mangine, G., Faigenbaum, A., & Stout, J. (2006). Effect of creatine and ß-alanine supplementation on performance and endocrine responses in strength/power athletes. International Journal of Sport Nutrition and Exercise Metabolism, 16, 430-446.
- Hoffman, J. R., Ratamess, N. A., Faigenbaum, A. D., Ross, R., Kang, J., Stout, J. R., & Wise, J. A. (2008). Short-durationBeta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutrition Research, 28(1), 31-35.
- Artioli GG, Gualano B, Smith A, Stout J, and Lancha AH, Jr.(201). Role of beta-alanine supplementation on muscle carnosine and exercise performance. Medicine and Science in Sports and Exercise. 42, 1162-1173.
- Harris, R. C., Tallon, M. J., Dunnett, M., Boobis, L., Coakley, J., Kim, H. J., … & Wise, J. A. (2006). The absorption of orally supplied B-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino acids, 30(3), 279-289.
- Stellingwerff T, Anwander H, Egger A, Buehler T, Kreis R, Decombaz J, Boesch C. Effect of two β-alanine dosing protocols on muscle carnosine synthesis and washout. Amino Acids. 2012 Jun;42(6):2461-72. doi: 10.1007/s00726-011-1054-4. Epub 2011 Aug 17. PMID: 21847611.
- Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015 Jul 15;12:30. doi: 10.1186/s12970-015-0090-y. PMID: 26175657; PMCID: PMC4501114.
- Stegen S, Blancquaert L, Everaert I, Bex T, Taes Y, Calders P, Achten E, Derave W. Meal and beta-alanine coingestion enhances muscle carnosine loading. Med Sci Sports Exerc. 2013 Aug;45(8):1478-85. doi: 10.1249/MSS.0b013e31828ab073. PMID: 23439427.
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