Beta-alanine

May increase time to exhaustion in some intense laboratory tasks after several weeks of use.

An effect on intense exercise to exhaustion is possible after several weeks of use.

Study result. In Gu 2026, the standardized difference in time to exhaustion was 0.49 (95% CI 0.20–0.79). This is not a percentage gain or a competition result.

A consistent increase in maximal strength and peak power has not been established.

No consistent additional effect on maximal strength has been shown.

Study result. One RCT found no additional gain in maximum bench press or squat performance.

A consistent increase in maximal strength and peak power has not been established.

No convincing overall improvement in peak power has been shown.

Study result. Pooled estimate for peak power: SMD 0.24 (95% CI −0.18 to 0.67).

No convincing average improvement in repeated short sprints has been shown.

No convincing average advantage was found for repeated short sprints.

Study result. In the review, the average result for repeated sprints was SMD −0.018 (95% CI −0.207 to 0.170).

Consistent improvement in prolonged endurance and VO₂max has not been established.

No consistent advantage has been shown for prolonged cycling.

Study result. The authors found no difference between groups in a one-hour cycling test.

Consistent improvement in prolonged endurance and VO₂max has not been established.

No convincing overall difference in maximal oxygen uptake was found.

Study result. For VO₂max or VO₂peak, SMD 0.32 (95% CI −0.06 to 0.71).

Faster recovery and reduced muscle soreness have not been established.

No consistent advantage has been shown for recovery and soreness.

Study result. No difference between groups was found in measured muscle contractility after exercise or over the following day. Another study also found no between-group difference in soreness.

Convincing additional muscle gain and fat reduction have not been established.

No convincing advantage has been shown for additional muscle growth.

Study result. No additional change in the thickness of the studied muscles was found compared with placebo.

Convincing additional muscle gain and fat reduction have not been established.

No consistent overall advantage was found for reducing weight or fat mass.

Study result. In the review, the difference in fat mass was −0.24 kg (95% CI −1.16 to 0.68), and in body weight −0.15 kg (−0.78 to 0.47).

Improvements in individual laboratory tests to exhaustion are possible. Consistent benefit for ordinary function has not been established; BfR recommends that people aged 65 and over avoid these supplements because of insufficient safety data.

For older people, exercise results should be considered alongside the safety limitation.

Study result. Improvement was observed in some laboratory tests to exhaustion; consistent benefit for everyday function was not established. BfR recommends that people aged 65 and over avoid the supplement.

Overall improvement in memory, attention and resilience to everyday stress has not been established.

No convincing overall benefit has been shown for everyday memory and attention.

Study result. The overall MoCA score did not differ between groups; a positive subgroup signal is not generalized to all participants.

Improvement in sleep, mood and ordinary subjective fatigue has not been established.

No convincing overall effect has been shown for sleep, mood and everyday fatigue.

Study result. A targeted search found no suitable controlled trial for ordinary sleep. The RCT in older people found no significant interaction for fatigue and overall mood on POMS.