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Beta-alanine supplements, compared

8 products we’ve reviewed list beta-alanine as a key ingredient. Here’s what it does, what the research uses — and how much each product actually contains.

What it is

An amino acid that raises muscle carnosine, which helps buffer acid during hard exercise. The evidence for performance benefits is limited.

What the research uses

Studies have used 1.6–6.4 g a day, and it appears safe at those amounts for up to 8 weeks.

Doses of roughly 800 mg or more commonly cause a harmless tingling sensation (paresthesia) that fades within about an hour or two.

Educational information, not medical advice. Talk to a healthcare professional before starting a supplement, especially if you are pregnant, nursing or take medication.

Every product, dose by dose

ProductBeta-alanine per servingFormScore
BULK Pre-Workout
Transparent LabsBULK Pre-Workout
Informed Choice
4,000 mgPowder8.5
Pulse Pre-Workout
LegionPulse Pre-Workout
Third-party testedcGMP facility
3,600 mgPowder8.3
Legend V4 Pre-Workout
GHOSTLegend V4 Pre-Workout		3,200 mgPowder8.2
Pre-Kaged Pre-Workout
KagedPre-Kaged Pre-Workout
Informed Sport
1.6 gCarnoSyn beta-alaninePowder8.1
Loaded Pre
RYSELoaded Pre		3.2–3.5 g (varies by listing)Powder7.9
Pre-Workout
Alani NuPre-Workout		1.6 gPowder7.5
Essential AMIN.O. Energy
Optimum NutritionEssential AMIN.O. Energy
Informed Choice
Not disclosedPowder7.0
C4 Original Pre-Workout
CellucorC4 Original Pre-Workout		2 gCarnoSyn beta-alaninePowder6.8

Amounts are per serving as printed on each label. “Not disclosed” usually means the ingredient sits inside a proprietary blend.

Questions people ask

How much beta-alanine do studies use?
Studies have used 1.6–6.4 g a day, and it appears safe at those amounts for up to 8 weeks.
Which beta-alanine supplement scores highest?
In our reviews, Transparent Labs BULK Pre-Workout scores highest at 8.5/10, followed by Legion Pulse Pre-Workout (8.3) and GHOST Legend V4 Pre-Workout (8.2). Scores weigh efficacy, quality, value, experience and transparency — not just the dose.
How much beta-alanine is in these products?
It varies by product and serving size — for example Transparent Labs BULK Pre-Workout (4,000 mg), Legion Pulse Pre-Workout (3,600 mg), GHOST Legend V4 Pre-Workout (3,200 mg). The table above lists the amount per serving for every product we've reviewed.

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