Alanine supplement information by Ray Sahelian, M.D. Beta alanine amino acid health benefit

Alanine is is a non-essential amino acid. Research with alanine supplements in humans is quite limited.

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How is beta alanine sold?
You can buy beta alanine in the form of capsules, tablets, and powder.

Beta alanine supplement reduces muscle fatigue
Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold.
J Strength Cond Res. 2006 Nov;20(4):928-31. Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok DJ, Zoeller RF. Department of Health and Exercise Science, University of Oklahoma, Norman, OK 73019, USA.
The purpose of this study was to examine the effects of 28 days of beta-alanine and creatine monohydrate supplementation on the onset of neuromuscular fatigue. Fifty-one young men were randomly assigned to 1 of 4 groups: placebo, Creatine monohydrate 5.25 g, Beta alanine 1.6 g, or Beta alanine plus creatine monhydrate. The supplement was ingested 4 times per day for 6 consecutive days, then twice per day for 22 days before posttesting. Beta alanine supplementation may delay the onset of neuromuscular fatigue. There appeared to be no additive or unique effects of creatine monohydrate versus beta alanine b-Ala alone.

Beta alanine and creatine improve lean tissue mass
Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes.
Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Dept. of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628, USA.
The effects of creatine and creatine plus beta-alanine on strength, power, body composition, and endocrine changes were examined during a 10-wk resistance training program in collegiate football players. Thirty-three male subjects were randomly assigned to either a placebo, creatine, or creatine plus beta-alanine group. Changes in lean body mass and percent body fat were greater in the creatine plus beta alanine group compared to creatine or placebo. Significantly greater strength improvements were seen in creatine plus beta alanine group and creatine compared to placebo. Resting testosterone concentrations were elevated in C, however, no other significant endocrine changes were noted. Creatine plus beta-alanine supplementation appeared to have the greatest effect on lean tissue accruement and body fat composition.

Beta alanine and carnosine
Beta alanine is found in certain bioactive peptides such as carnosine and anserine. Taking a beta alanine supplement can increase carnosine levels in muscle tissue.

The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis.
Amino Acids. 2006 May;30(3):279-89. Epub 2006 Mar 24. School of Sports, Exercise and Health Sciences, University College Chichester, West Sussex, Chichester, UK.
Dietary supplementation with beta-alanine or L-carnosine for 4 weeks resulted in increases in muscle carnosine tissue levels.

Beta Alanine questions
Q. Beta alanine has been shown to increase carnosine levels in muscle. It also increases histidine which is a precursor to histamine. Beta alanine has been proven as an effective supplement for sports nutrition. What would you recommend to take with beta alanine to offset the possible increase in histamine levels that would bring on or intensify an allergic reaction? This is a great supplement but I can see it would have unwanted side effects for those who would be affected by histamine increases.
   A. We don't have enough clinical experience with beta alanine supplementation to determine whether those taking beta alanine supplements will have a higher rate of allergic symptoms.

Q. I recently came across this marketing claims about beta alanine. Your comments please: Beta alanine Increases intramuscular carnosine concentrations, helps to balance hydrogen ions, released during intense exercise, increases muscle mass and work out time, increases strength and body fat reductions. Summary: Beta alanine is an effective work out product because it increases carnosine concentrations.
   A. One study shows the combination of creatine and beta alanine to benefit lean tissue and muscle mass. I would like to see a couple of more studies before making a confident determination.

Q. Can arginine amino acid be taken together with beta alanine amino acid?
   A. Yes, if the dosages are reasonable, but first take each one by itself.