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Compound Deep-Dive
Tier 1: MainstreamA top-tier supplement for high-intensity athletes, provided you can tolerate the tingles and dose it daily.
Beta-Alanine
β-Alanine3-aminopropionic acid
Essential for high-intensity endurance
Hype Risk
2/10
Noticeability
9/10
Evidence Tier
Strong
Cost / Month
~$12
Underdosed in products
What it's actually good for
Energy: alignedFocus: neutralSleep: neutralLongevity: neutralMood: neutralImmunity: neutral
How it works
Beta-alanine is a well-researched amino acid that increases muscle carnosine levels, acting as a buffer against acid buildup during high-intensity exercise. It consistently improves performance in activities lasting between 60 and 240 seconds.
Acts as the rate-limiting precursor to carnosine, which buffers hydrogen ions in skeletal muscle to maintain optimal pH during anaerobic exertion.
Safety
- Paresthesia (tingling) is a harmless but common side effect.
- Dividing doses into 1.6g increments can reduce tingling.
The full StackRoast report adds
- The exact dose, timing, and effective range to actually run it at
- Where people go wrong with it — the dose-creep and timing traps
- What Beta-Alanine clashes with or duplicates in your stack
- Which brands are actually worth buying
Community Reality Check
Distilled from 500 threads
Community Reality Check
Distilled from 500 threadsConfidence: high
What users report
- More reps
- Delayed fatigue
- Pre-workout motivation
The catch
- Itchy face
- Skin crawling
Side effects reported
- Paresthesia
https://www.reddit.com/r/Supplementshttps://www.reddit.com/r/Fitness
The Receipts
8 sources— studies, videos & links
The Receipts
8 sources— studies, videos & linksVideos
Papers
Creators
Clinical Sources
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