• Athletic performance. Taking beta-alanine can modestly improve some measures of athletic performance. However, not all research shows positive effects with beta-alanine on athletic performance. Some scientists think that beta-alanine might help to improve the amount of exercise done but not how well it is done.
• Physical performance in elderly adults. Some research shows that taking beta-alanine supplements improves physical performance and delays muscle tiredness in older adults.
Side effects have not been reported with moderate doses of beta-alanine. High doses can cause flushing and tingling.
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