---
title: "beta-alanine supplementation to improve exercise capacity and…"
description: "\"beta\"-alanine supplementation can improve exercise capacity and performance, especially for exercise lasting 0.5-10 minutes and when co-supplemented…"
url: "https://magellanlongevity.com/study/d27797728.md"
canonical: "https://magellanlongevity.com/study/d27797728.html"
html: "https://magellanlongevity.com/study/d27797728.html"
type: "study"
study_key: "d27797728"
journal: "Br J Sports Med"
year: 2016
pmid: "27797728"
doi: "10.1136/bjsports-2016-096396"
citations: 1
updated: 2026-09-02
author: "Gabriel Radu, DO"
author_credentials: "Physiatrist (PM&R). NY medical license 275110. NPI 1376861765."
publisher: "Magellan Longevity"
content_format: "markdown"
---

# beta-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis

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## Citation

| Field | Value |
| --- | --- |
| Journal | Br J Sports Med |
| Year | 2016 |
| PMID | [27797728](https://pubmed.ncbi.nlm.nih.gov/27797728/) |
| DOI | [10.1136/bjsports-2016-096396](https://doi.org/10.1136/bjsports-2016-096396) |
| Study key | d27797728 |

## Takeaway

"beta"-alanine supplementation can improve exercise capacity and performance, especially for exercise lasting 0.5-10 minutes and when co-supplemented with sodium bicarbonate.

## The question

What are the effects of "beta"-alanine supplementation on exercise capacity and performance?

## Hypothesis

The study aimed to systematically review and meta-analyze existing evidence to determine the effects of "beta"-alanine supplementation on exercise capacity and performance.

## Methods

This systematic review and meta-analysis followed PRISMA guidelines. Researchers searched PubMed, Google Scholar, and Web of Science for double-blinded, placebo-controlled studies on chronic "beta"-alanine supplementation and exercise measures in healthy participants. Cross-over designs were excluded. A 3-level mixed effects model was used to analyze effect sizes from 70 exercise measures across 40 studies and 1461 participants.

## Results

A significant overall effect size of 0.18 (95% CI 0.08 to 0.28) was found for "beta"-alanine supplementation. Exercise duration significantly moderated effect sizes (p=0.004), as did exercise type within the 0.5-10 minute timeframe (p=0.013). Greater effect sizes were observed for exercise capacity (0.4998) compared to performance (0.1078) in this timeframe. Training status, intermittent/continuous exercise, and total "beta"-alanine ingested did not significantly moderate effects. Co-supplementation with sodium bicarbonate showed the largest effect size (0.43).

## Conclusion

"beta"-alanine supplementation has a significant overall effect on exercise capacity and performance, with exercise duration and type being significant modifying factors. These findings can help individuals make informed decisions about using "beta"-alanine based on their exercise modality.

## Limitations

The abstract does not explicitly state limitations of the study.

## Verbatim from the abstract

> beta-alanine had a significant overall effect on exercise capacity and performance

## Effect Sizes of Beta-Alanine Supplementation on Exercise Outcomes

| Measure | Effect Size |
| --- | --- |
| Overall Effect Size | 0.18 |
| Exercise Capacity (0.5-10 min) | 0.4998 |
| Exercise Performance (0.5-10 min) | 0.1078 |
| Co-supplementation with Sodium Bicarbonate | 0.43 |

*The chart illustrates the overall effect size of beta-alanine supplementation and specific effect sizes for exercise capacity, performance (within 0.5-10 minutes), and when co-supplemented with sodium bicarbonate.*

## Where this study is used on Magellan

This paper is one of the citations behind the evidence grade on the pages below. Grades are assigned from the published research and are independent of affiliate commissions.

| Compound or device | Evidence grade | Graded pages |
| --- | --- | --- |
| Beta-Alanine | Moderate evidence | [Beta-Alanine](https://magellanlongevity.com/p/137.md) |
| Carnosine | Moderate evidence | [Carnosine](https://magellanlongevity.com/p/139.md) |

## Reference

1. **beta-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis**
   Br J Sports Med 2016 · [PMID 27797728](https://pubmed.ncbi.nlm.nih.gov/27797728/) · [DOI 10.1136/bjsports-2016-096396](https://doi.org/10.1136/bjsports-2016-096396)

   > beta-alanine had a significant overall effect on exercise capacity and performance

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## Related on Magellan Longevity

- [Beta-Alanine](https://magellanlongevity.com/p/137.md) — product graded on this and related evidence
- [Carnosine](https://magellanlongevity.com/p/139.md) — product graded on this and related evidence
- [Evidence: carnosine precursor, pH buffer](https://magellanlongevity.com/study/s137.md)
- [Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young…](https://magellanlongevity.com/study/d39032921.md)
- [Longevity research map](https://magellanlongevity.com/longevity-research-map.html)
- [Evidence-based longevity supplements](https://magellanlongevity.com/longevity-supplements.md)

## Scope and disclosures

Educational information, not medical advice. Nothing here is intended to diagnose, treat, cure, or prevent any disease. Talk to your physician before starting any supplement or device, especially if you are pregnant, nursing, or taking medication.

Editorial firewall: evidence grades are assigned from the published research and are independent of any affiliate commission. As an Amazon Associate, Magellan Longevity earns from qualifying purchases.

Reviewed for accuracy by a board-certified physician (DO).