Best Beta-Alanine Supplements (2026)
Beta-alanine is a non-essential amino acid that increases muscle carnosine levels, buffering acid buildup during high-intensity exercise. This translates to delayed fatigue, improved endurance, and more productive training sessions. Whether taken as a standalone powder, capsule, or sustained-release tablet, beta-alanine is one of the most research-backed sports nutrition ingredients available.
Quick Comparison
| Product | Key Ingredient | Form | Best For | Rating |
|---|---|---|---|---|
| Thorne Beta-Alanine Sustained Release | CarnoSyn (2g/serving) | Tablets | Best Overall | 9.5/10 |
| NOW Sports Beta-Alanine Capsules | CarnoSyn (2.25g/serving) | Capsules | Best Capsule | 9.3/10 |
| Nutricost Beta-Alanine Powder | Pure Beta-Alanine (3g/serving) | Powder | Best Value | 9.2/10 |
| BulkSupplements Beta-Alanine Powder | Pure Beta-Alanine (3g/serving) | Powder | Best Bulk Option | 9.1/10 |
| Nutricost Beta-Alanine Capsules | Pure Beta-Alanine (3.4g/serving) | Capsules | Best High-Dose Capsule | 9.0/10 |
| NutraBio Beta-Alanine | CarnoSyn (800mg/capsule) | Capsules | Best for Athletes | 8.9/10 |
| Optimum Nutrition Beta-Alanine | CarnoSyn (1.6g/serving) | Powder | Best Flavored Powder | 8.8/10 |
1. Thorne Beta-Alanine Sustained Release – Best Overall
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Thorne’s sustained-release formula delivers CarnoSyn beta-alanine gradually over time, dramatically reducing the tingling sensation (paresthesia) that many users experience with standard beta-alanine products.
Each serving provides 2 grams of CarnoSyn beta-alanine in a sustained-release tablet designed to maintain stable blood levels throughout the day. Thorne is one of the most trusted names in sports nutrition, and this product carries NSF Certified for Sport designation — meaning it has been independently tested for banned substances, making it safe for competitive athletes. Each bottle contains 120 tablets (60 servings). The sustained-release mechanism is a significant differentiator for anyone sensitive to paresthesia. For those building a complete pre-workout stack, beta-alanine pairs well with creatine and citrulline.
- Pros:
- NSF Certified for Sport — safe for competitive and tested athletes
- Sustained-release design minimizes tingling sensation
- Premium quality from one of the most trusted supplement brands
- Cons:
- Higher price point compared to powder alternatives
- 2g per serving is below the clinically studied 3.2–6.4g daily range — may need multiple servings
Best for: Competitive athletes who need NSF Certified for Sport assurance and individuals sensitive to beta-alanine tingling.
2. NOW Sports Beta-Alanine Capsules – Best Capsule
- NOW Sports products are comprehensively tested so you can trust that our products are pure and effective for every level of athletics
- VEGAN CAPUSLES: Provides endurance for hard workouts and are proven to delay muscle fatigue*
- SUGGESTED USAGE: Suggested use is 3 capsules taken with water or your favorite NOW Sports drink up to 2-3 times daily with a two hour window in between doses
- GMP Quality Assured: NPA A-rated GMP certification means that every aspect of the NOW manufacturing process has been examined, including our laboratory/testing methods (for stability, potency, and product formulation)
- Packaged in the USA by a family owned and operated company since 1968
NOW Sports delivers 2.25 grams of patented CarnoSyn beta-alanine per serving in convenient vegan capsules, backed by GMP-certified manufacturing and independent testing.
Each bottle contains 120 vegan capsules (40 servings at 3 capsules per serving). The capsules use hypromellose (plant-based cellulose) instead of gelatin, making them suitable for vegetarians and vegans. NOW Sports carries an NPA A-rated GMP certification, and the brand has decades of credibility in the supplement industry. The suggested usage is 3 capsules taken 2–3 times daily with at least two hours between doses, allowing flexible dosing throughout the day.
- Pros:
- Uses patented CarnoSyn beta-alanine for proven efficacy
- Vegan, kosher, and non-GMO certified
- NPA A-rated GMP manufacturing standards
- Cons:
- Requires 3 capsules per serving, which can be inconvenient
- 40 servings per bottle means shorter supply than powders
Best for: Vegan athletes and anyone who prefers the convenience and portability of capsules over messy powders.
3. Nutricost Beta-Alanine Powder – Best Value
- 500 Grams of Beta Alanine Per Bottle
- 3 Grams of Beta Alanine Per Scoop (Included)
- Pure, High Quality Beta Alanine Powder
- Vegetarian, Non-GMO, Gluten Free, 3rd Party Tested
- Made in a NSF Certified, GMP Compliant, FDA Registered Facility
Nutricost delivers pure, unflavored beta-alanine powder at 3 grams per serving with 167 servings per container — making it one of the most cost-effective options on the market.
This 500-gram container provides nothing but pure beta-alanine with zero fillers, additives, or artificial ingredients. The unflavored formula mixes easily into pre-workout shakes, protein smoothies, or any beverage. Nutricost manufactures in a GMP-compliant, FDA-registered facility, and every batch is third-party tested for quality. The included scoop makes accurate dosing simple.
- Pros:
- Outstanding cost per serving — among the cheapest on the market
- Pure, single-ingredient formula with no fillers
- Third-party tested and GMP-manufactured
- Cons:
- Unflavored — may be unappealing mixed with water alone
- Does not use the patented CarnoSyn form
Best for: Budget-conscious fitness enthusiasts who want a pure, no-frills beta-alanine powder to add to their existing pre-workout stack.
4. BulkSupplements Beta-Alanine Powder – Best Bulk Option
- Maximize your Potential: Enhance your active lifestyle with our Beta Alanine powder, in Beta Alanine 3000mg, designed to support your strength and performance goals. Each serving delivers a substantial 3g dose, catering to both fitness enthusiasts looking to push their limits.
- Versatility for all Lifestyles: Whether you're an athlete, a sprinter, or someone simply looking to stay active, our Beta Alanine supplement, in Beta Alanine powder, fits seamlessly into your regimen, adaptable to a wide range of dietary needs and preferences.
- Optimized in every Serving: With 3 grams per serving, our Beta-Alanine powder is unflavored and free of unnecessary allergens, offering you a high-quality product that easily integrates with other supplements or your preferred shake or beverage.
- Transparent and Trustworthy: Experience the confidence that comes with choosing a supplement that not only meets rigorous third-party testing but also upholds the principles of clarity and integrity in its formulation and production.
- Commitment to Quality: All of our products are crafted in a facility that adheres to rigorous cGMP standards, ensuring the highest level of quality and safety. This dedication guarantees a consistent and reliable supplement you can trust to support your health and wellness routine.
BulkSupplements offers beta-alanine in sizes up to 1 kilogram, providing serious athletes with a long-lasting supply of pure, third-party tested powder.
Each serving delivers 3 grams of beta-alanine with no added ingredients. BulkSupplements is known for offering clean, single-ingredient formulas in resealable bags, and their products are manufactured in a cGMP-certified facility with third-party testing at multiple production stages. The 1 kg bag provides approximately 333 servings — enough for nearly a year of daily use. For athletes who also supplement with creatine monohydrate, beta-alanine stacks seamlessly into the same pre-workout mix.
- Pros:
- Available in bulk sizes up to 1 kg for maximum value
- Single ingredient with zero additives or fillers
- cGMP-certified facility with multi-stage third-party testing
- Cons:
- No measuring scoop included — requires a kitchen scale for accuracy
- Unflavored powder can be gritty when mixed with water
Best for: Serious athletes and high-volume users who want to buy in bulk and minimize cost per serving over the long term.
5. Nutricost Beta-Alanine Capsules – Best High-Dose Capsule
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Nutricost packs 3,400 mg of beta-alanine into each 4-capsule serving, delivering one of the highest capsule-based doses available without the mess of powder.
Each bottle contains 240 capsules for 60 servings. At 850 mg per capsule, the 4-capsule serving provides a clinically relevant dose close to the 3.2 g threshold used in research studies. Manufactured in a GMP-compliant, FDA-registered facility and third-party tested, this product offers the dosing precision and portability of capsules with a dose comparable to most powders.
- Pros:
- 3,400 mg per serving approaches clinical research doses
- 60 servings per bottle — solid long-term supply
- Non-GMO, gluten-free, and third-party tested
- Cons:
- Requires swallowing 4 capsules per serving
- Not a sustained-release formula — may cause more tingling
Best for: Gym-goers who want a high-dose capsule option that closely matches powder-level potency without the mixing hassle.
6. NutraBio Beta-Alanine – Best for Athletes
- Clinically Proven Performance Enhancer – Backed by over 50 human studies, NutraBio HMB supports strength and power gains, increased lean muscle mass, and faster recovery.
- Perfect for Any Training Stack – Like creatine and beta-alanine, HMB is a research-backed ergogenic aid that belongs in every serious athlete’s supplement regimen.
- Protects Muscle & Promotes Growth – HMB helps stabilize muscle cell membranes, stimulates protein synthesis, and reduces muscle protein breakdown to support muscle maintenance and growth.
- Maximize Strength Gains – Meta-analyses of resistance training studies show HMB supplementation significantly enhances strength development during training programs.
- Our HMB is kosher, halal, gluten-free, and manufactured in the USA in a cGMP-certified facility that meets FDA standards. Like all NutraBio supplements, HMB is third-party tested for purity and potency and features 100% label transparency.
NutraBio stands out with 100% label transparency, third-party testing, and a CarnoSyn-based formula backed by over 55 clinical studies on beta-alanine efficacy.
Each bottle contains 120 capsules providing 800 mg of CarnoSyn beta-alanine per capsule. NutraBio is known for their no-proprietary-blend policy — every ingredient and dose is clearly listed on the label. The product is manufactured in a cGMP-certified, FDA-inspected facility in the USA, and is kosher, halal, and gluten-free. NutraBio’s commitment to full transparency makes this a favorite among competitive athletes and informed consumers.
- Pros:
- 100% label transparency with no proprietary blends
- Uses patented CarnoSyn with extensive clinical backing
- Kosher, halal, gluten-free, and USA-manufactured
- Cons:
- Per-capsule dose is lower — multiple capsules needed for full serving
- Premium pricing compared to generic alternatives
Best for: Competitive athletes and supplement-savvy consumers who value label transparency and clinically validated ingredients.
7. Optimum Nutrition Beta-Alanine Powder – Best Flavored Powder
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Optimum Nutrition combines CarnoSyn beta-alanine with histidine and phosphates in a flavored powder, offering a more pleasant drinking experience than unflavored alternatives.
Each scoop provides 1.6 grams of CarnoSyn beta-alanine along with 550 mg of histidine (the amino acid that pairs with beta-alanine to form carnosine) and 70 mg of phosphates. Available in both flavored and unflavored versions, this powder offers 75 servings per container. Optimum Nutrition has been a respected leader in sports nutrition since 1986, with GMP-certified manufacturing and comprehensive quality testing.
- Pros:
- Added histidine enhances carnosine synthesis pathway
- Available in flavored options for better taste
- Trusted brand with over 35 years in sports nutrition
- Cons:
- Lower beta-alanine dose per serving (1.6g) than most competitors
- Added ingredients mean it is not a pure single-ingredient product
Best for: Users who want a flavored beta-alanine experience with added histidine for synergistic carnosine support.
8. PrimaForce Beta-Alanine Powder – Best for Stacking
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PrimaForce delivers a clean, unflavored, third-party tested beta-alanine powder that is purpose-built for mixing into custom pre-workout stacks.
Each container provides 200 grams of pure beta-alanine powder with no additives, flavors, or fillers. PrimaForce products are third-party tested for purity and banned substances, adding confidence for athletes who build their own supplement blends. The unflavored profile ensures it won’t interfere with the taste of whatever it’s mixed with.
- Pros:
- Pure, unflavored powder ideal for custom stacking
- Third-party tested for purity and banned substances
- Clean formula with zero additives
- Cons:
- Lower serving count than larger bulk options
- No measuring scoop included with some batches
Best for: DIY supplement stackers who want a clean, tested beta-alanine powder to add to their custom pre-workout blends.
How to Choose the Best Beta-Alanine Supplement
The most important factor when choosing a beta-alanine supplement is dosage. Research consistently shows that 3.2–6.4 grams per day is the effective range for increasing muscle carnosine levels, typically split into multiple smaller doses throughout the day to minimize paresthesia (the harmless tingling sensation). Look for products that make it easy to reach this range without excessive pill counts or inconvenient serving protocols.
Form preference is largely personal. Powders offer the best value and dosing flexibility but require mixing. Capsules provide convenience and portability at a slightly higher cost. Sustained-release tablets (like Thorne’s) reduce tingling but may come at a premium. Choose the form that fits your routine and you will actually take consistently.
For ingredient quality, look for CarnoSyn-branded beta-alanine, which is the patented form used in the majority of clinical studies. While generic beta-alanine is chemically identical, CarnoSyn undergoes additional testing and quality assurance. Third-party testing (especially NSF Certified for Sport for competitive athletes) adds another layer of confidence.
Beta-alanine requires daily loading over 2–4 weeks to saturate muscle carnosine stores, so choose a product with enough servings for sustained use. Consistency matters more than timing — take it with meals or your pre-workout, and maintain supplementation daily even on rest days.
Frequently Asked Questions
What is beta-alanine and what does it do?
Beta-alanine is a non-essential amino acid that combines with histidine in muscle cells to form carnosine, a dipeptide that buffers hydrogen ions (acid) produced during intense exercise. Higher carnosine levels mean muscles can resist fatigue longer, allowing for more reps, longer sets, and improved performance in activities lasting 1–10 minutes.
How much beta-alanine should I take daily?
The clinically studied effective dose is 3.2–6.4 grams per day. Most people see good results at 3.2 grams daily, split into 2–3 smaller doses with at least two hours between each dose. A loading phase of 4–6 weeks is typically needed before the full endurance benefits are realized.
When is the best time to take beta-alanine?
Unlike caffeine, beta-alanine does not produce an acute performance effect — its benefits come from chronic daily loading. Take it at any consistent time that fits your schedule. Splitting the daily dose into 2–3 smaller doses throughout the day helps minimize tingling and maintain steady carnosine elevation.
What causes the tingling from beta-alanine?
The tingling sensation (paresthesia) is caused by beta-alanine activating sensory neurons in the skin. It is completely harmless and temporary, usually lasting 15–30 minutes. It can be reduced by taking smaller, split doses throughout the day, using sustained-release formulas, or taking beta-alanine with food.
Can I take beta-alanine with creatine?
Yes. Research suggests that combining beta-alanine with creatine may produce greater improvements in body composition and exercise performance than taking either supplement alone. They work through different mechanisms and do not interfere with each other’s absorption.
How long does it take for beta-alanine to work?
Muscle carnosine levels begin increasing within the first two weeks of supplementation, but the full performance benefits typically become noticeable after 4–6 weeks of consistent daily dosing. Once carnosine stores are saturated, ongoing supplementation maintains elevated levels.
