Research
Micronutrients & recovery
Beta-alanine supplementation attenuates neuromuscular fatigue, particularly in older subjects, and may improve tactical performance in military personnel.
Older adults or tactical athletes may benefit from beta-alanine supplementation (4-6g/day) to reduce neuromuscular fatigue during prolonged or high-intensity tasks. While tactical performance benefits are promising, more research is needed.
GoodSupportsMEDIUM confidence
Beta-alanine attenuates neuromuscular fatigue, particularly in older subjects, and preliminary evidence indicates that beta-alanine may improve tactical performance
Why this rating
Strong evidence for fatigue attenuation in older adults; preliminary evidence for tactical performance.
Source
International society of sports nutrition position stand: Beta-Alanine
Eric T. Trexler et al. · Journal of the International Society of Sports Nutrition · 2015
DOI 10.1186/s12970-015-0090-y
narrative_reviewCited 287×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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- Daily beta-alanine supplementation of 4-6 grams for 2-4 weeks significantly increases muscle carnosine concentrations, acting as an intracellular pH buffer to attenuate exercise-induced acidosis.Strong
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- Combining beta-alanine with sodium bicarbonate or creatine may provide a modest additive ergogenic effect, but evidence for a synergistic effect is mixed and not consistently statistically significant.Moderate
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