---
title: "Effect of Beta-Alanine Supplementation on Maximal Intensity…"
description: "Beta-alanine supplementation can enhance maximal exercise performance in trained young men, especially with specific durations and dosages."
url: "https://magellanlongevity.com/study/d39032921.md"
canonical: "https://magellanlongevity.com/study/d39032921.html"
html: "https://magellanlongevity.com/study/d39032921.html"
type: "study"
study_key: "d39032921"
journal: "Int J Sport Nutr Exerc Metab"
year: 2024
pmid: "39032921"
doi: "10.1123/ijsnem.2024-0027"
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"
---

# Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Males: A Meta-Analysis

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## Citation

| Field | Value |
| --- | --- |
| Journal | Int J Sport Nutr Exerc Metab |
| Year | 2024 |
| PMID | [39032921](https://pubmed.ncbi.nlm.nih.gov/39032921/) |
| DOI | [10.1123/ijsnem.2024-0027](https://doi.org/10.1123/ijsnem.2024-0027) |
| Study key | d39032921 |

## Takeaway

Beta-alanine supplementation can enhance maximal exercise performance in trained young men, especially with specific durations and dosages.

## The question

Does beta-alanine supplementation improve maximal intensity exercise performance in trained young males?

## Hypothesis

Beta-alanine supplementation will improve exercise performance by buffering hydrogen ions and delaying fatigue through increased intramuscular carnosine synthesis.

## Methods

This systematic review and meta-analysis searched six databases for randomized, double-blinded, placebo-controlled trials published up to August 10, 2023. Included studies investigated chronic beta-alanine supplementation in trained males aged 18-40 years, evaluating maximal or supramaximal intensity exercise lasting 0.5-10 minutes. A total of 18 studies, 18 exercise protocols, and 15 outcome measures from 331 participants were analyzed.

## Results

A significant overall effect size of 0.39 (95% CI [0.09, 0.69], p = .01) was observed in favor of beta-alanine supplementation. Significant effects were noted at 4 weeks of supplementation (effect size 0.34, 95% CI [0.02, 0.67], p = .04), for maximal efforts lasting 4-10 minutes (effect size 0.55, 95% CI [0.07, 1.04], p = .03), and with a high beta-alanine dosage of 5.6-6.4 g per day (effect size 0.35, 95% CI [0.09, 0.62], p = .009).

## Conclusion

Beta-alanine supplementation significantly improves maximal intensity exercise performance in trained young males, particularly with 4 weeks of supplementation, for efforts lasting 4-10 minutes, and at dosages of 5.6-6.4 g per day.

## Limitations

The abstract does not explicitly state limitations of the meta-analysis itself, but rather provides insights for future research and practical applications.

## Verbatim from the abstract

> overall effect size of 0.39 in favor of beta-alanine supplementation versus placebo

## Effect Size of Beta-Alanine Supplementation on Exercise Performance

| Measure | Effect Size |
| --- | --- |
| Overall Effect | 0.39 |
| 4 Weeks Supplementation | 0.34 |
| 4-10 Min Maximal Effort | 0.55 |
| 5.6-6.4 g/day Dosage | 0.35 |

*Effect sizes indicate the magnitude of benefit from beta-alanine supplementation under different conditions, with higher values representing greater positive effects.*

## 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) |

## Reference

1. **Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Males: A Meta-Analysis**
   Int J Sport Nutr Exerc Metab 2024 · [PMID 39032921](https://pubmed.ncbi.nlm.nih.gov/39032921/) · [DOI 10.1123/ijsnem.2024-0027](https://doi.org/10.1123/ijsnem.2024-0027)

   > overall effect size of 0.39 in favor of beta-alanine supplementation versus placebo

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## Related on Magellan Longevity

- [Beta-Alanine](https://magellanlongevity.com/p/137.md) — product graded on this and related evidence
- [Evidence: carnosine precursor, pH buffer](https://magellanlongevity.com/study/s137.md)
- [beta-alanine supplementation to improve exercise capacity and performance: a systematic…](https://magellanlongevity.com/study/d27797728.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).