Build Your Own Pre With The Best Pure Beta-Alanine Supplements (2024)

Never miss a glorious update - click here!

*AFFILIATE DISCLOSURE: We have affiliate links throughout this article, which means we receive a commission if you purchase from any of our links. This supports our mission to bring complicated health and fitness info in an entertaining package. And it keeps us from putting up annoying things like banner ads. Those suck.

Beta-alanine a non-essential amino acid and is one of the most popular, best-researched gym performance supplements. In particular it helps during intense, short-exercise, making it ideal for resistance training and other anaerobic training. It helps you push through fatigue and squeeze out a few extra reps.

It’s also the ingredient that’s famous for causing the “tingly” feeling that pre-workout supplements often give you.

So you may already know what beta-alanine feels like. We’re here to tell you what it actually does and to share the top products on the market. 

Unlike most amino acids, it’s not used to synthesize proteins. Instead, with the help of histidine, it’s used to produce carnosine, which is then stored in your skeletal muscles.

Pure Beta-Alanine Supplement vs. Pre-Workout

You may be asking yourself, isn’t beta-alanine in most pre-workouts? The answer to that question is yes! Beta-alanine is found in nearly all pre-workout formulas, except if you specifically look for one without it (not a fan of the tingles).

If you’re looking to tailor your pre-workout stack to make it more personalized, you may like the pure beta-alanine powders. You can stack beta-alanine with creatine, BCAAs, and even pre-workout to get an additional beta-alanine kick.

It truly depends on your personal preference, what your performance goals are and how precise you want to get with your supplements. Both pure beta-alanine and pre-workout are great options for people looking to improve focus, and athletic performance and fight off fatigue during their workouts.

The Benefits of Pure Beta-Alanine Supplements over Pre-Workouts is Threefold…

1. You Can Make a Custom Pre-Workout Stack. If you don’t want certain ingredients, you don’t have to include them in your pre-workout stack. 

2. It Costs a Lot Less. Straight beta-alanine is not an expensive product. In contrast, many pre-workouts are, and they have HUGE margins. You can spend a lot less and get the same benefit with a single-ingredient stack. Add some beta-alanine and citrulline to your favorite electrolyte drink and that’s a damn good pre-workout for probably a fifth of the price.

3. You Can Take it on Off Days. Here’s another thing pre-workout companies don’t tell you: beta-alanine is more effective if you take it every day. This is pretty clear in the research. With a pure beta-alanine supplement, you can take some on days you don’t train hard, without getting everything else that comes in a pre-workout.

Here are the best beta-alanine supplements currently on the market.

The Best Beta-Alanine Supplements in 2024

*AFFILIATE DISCLOSURE: We have affiliate links throughout this article, which means we receive a commission if you purchase from any of our links. This supports our mission to bring complicated health and fitness info in an entertaining package. And it keeps us from putting up annoying things like banner ads. Those suck.

Best Beta-Alanine Powder:Nutricost Beta-Alanine Powder

Best Beta-Alanine Capsules: NOW Sports Beta-Alanine

Best Beta-Alanine in Bulk: Pure Bulk Beta-Alanine

Best Flavored Beta-Alanine Drink: Dr. Mercola Pure Power Beta-Alanine + BCAA

1) Nutricost Beta-Alanine Powder (Best Pure Beta-Alanine Powder)

Nutricost, Beta-Alanine, Unflavored, 17.6 oz (500 g)

Check lowest price

If you want the best overall value with high-quality, then Nutricost will have you covered here. You can get containers with 300g or 500g of pure beta-alanine, and nothing else.

To put this into perspective, a typical pre-workout dose of beta-alanine is 1.5 grams. So let’s say you take 2g before your workout, this is enough beta-alanine to last between 150-250 workouts. Essentially, the whole damn year. And it costs less than the tub of a typical pre-workout. This per-gram value is going to be tough to beat, and it’s why it’s number one on this list.

With Nutricost, you’ll also get quality. It’s backed by their quality guarantee and vegan certified.

So if you want to set yourself for the year, then grab Nutricost Beta-Alanine.

2) NOW Sports Beta-Alanine Capsules (Best Beta-Alanine Capsules)

NOW Foods, Sports, Beta-Alanine, Endurance, 750 mg, 120 Veg Capsules

Check Lowest Price

Now, the downside to powder is it tastes like crap on its own. This is where capsules can thrive. If you just want to take beta-alanine without anything else, then I recommend the capsule route. This is where NOW’s Beta-Alanine capsules has you covered.

First, you probably recognize NOW. They’re one of the oldest, most well-respected supplement brands out there. In terms of quality, they go above and beyond typical testing and are Informed-Sport Certified for Banned Substances.

I also like that they use The patented Carnosyn® form of Beta-Alanine. It’s debatable whether this is better than ordinary Beta-Alanine, but it is the form that has been used in many scientific studies. 

Finally, it’s a good deal. For 120 veggie capsules, each with 750mg, you’re looking at under $20. So if you take 2-3 before your training, you’re looking at 2-3 months supply. Not as good a deal as the powder, but still pennies compared to getting it through pre-workout.

As mentioned, the researched on beta-alanine shows it may be more effective when taken daily, and these capsules are much more convenient than the powder on off-days.

So if you’re looking for a quality, clean capsule option, check out NOW Sports Beta-Alanine.

3)  Pure Bulk Beta-Alanine (Best Bulk Option)

Pure Bulk Beta-Alanine

Check lowest price


If you know pure beta-alanine powder is what you want, Bulk Supplements can give it to you in bags starting at just 50 grams up to 1.5 kilograms. That’s 1500 grams, which is  enough beta-alanine to last you a full year or more for less than $50. 

Pure Bulk manufactures all their products in the USA in an FDA-approved facility, so you can trust the purity.

4) GAT Beta Alanine Powder

GAT Beta-Alanine

Check lowest price

GAT Beta-Alanine is another pure, single-ingredient powder from a trusted company. This tub has 300g and unflavored powder. It comes unflavoured which makes it easy to mix in a pre-workout or BCAA powder of your choosing. It includes Carnosyn®, which is a patented, quality form of beta-alanine. Because they use this form, I gave the nod over some other companies.

5) Dr. Mercola Pure Power BCAA + Beta-Alanine (Best Flavored Beta-Alanine)

Dr. Mercola, Pure Power BCAA + Beta - Alanine, Tropical Punch, 11.7 oz (333 g)


Check lowest price

I was suprised to find out there wasn’t a pure, flavored beta-alanine product. This was the closest out there, and it’s definitely a quality product.

It has 2g of Carnosyn® Beta-Alanine per scoop along with 6g of BCAAs, it’s still a great pre-workout base. It costs around $1.50 per serving, so you’re definitely paying more for the flavor, but if that’s something you’re willing to do, this is a good option.

To make this a true pre-workout supplement, I would add something like unflavored citrulline and maybe some creatine.

I like that it has the NSF-Informed Sport Certification, so you know it’s free of Banned Substances. I also like that they chose to use vegan BCAAs.

Looking For Beta-Alanine In a Pre-Workout?

Listen, there are a million pre-workouts out there. I’ve written elsewhere about some different categories, preferably ones without a ton of stimulants. So check out these guides on the best stim-free pre-workouts and the best pre-workouts for beginners.

If you’re looking for a plant-based Pre, you can also check out our guide on the best vegan pre-workouts.

How I Ranked The Best Pure Beta Alanine Supplements

Yes, the ranking is done, but we always want to make sure you understand how we go about choosing our products and how much research goes into providing you with the best information.


The recommended dosage for beta-alanine per day is between 2 and 4 grams per day. Most of the supplements on our list sit in the middle of this range with some at either end of the spectrum to allow for flexibility.

Strict Testing Standards

There are literally millions of supplements on the market – which can make it very overwhelming for the consumer. A big part of that is ensuring the product you pick is safe and made with the highest attention to pure ingredients. Every product on this list has gone through strict testing to ensure you are getting exactly what the label tells you.


We understand that buying supplements to improve your performance can be expensive. Keeping that in mind, we’ve found the best products at a variety of price points to cater to everyone’s budgets while maintaining high-quality formulations.

Yes, this is very simple, but beta-alanine is a simple supplement. Just get a thoroughly-tested product from a reputable brand with the right dose, and you’re good to go.

Benefits of Beta-Alanine

Reduces Exercise-Induced Fatigue

Studies show that beta-alanine helps increase your time to exhaustion by aiding in the production of carnosine in the muscles. This allows you to fight off muscle fatigue a little longer, and push a little harder.

A study found that cyclists supplementing with beta-alanine for four weeks increased their total work completed by 13%, and continued to increase an additional 3.2% after 10 weeks. (3)

Another study looking at elderly men and women found that after 90 days of beta-alanine supplementation, the physical working capacity at the fatigue threshold was 28.6% higher in the treatment group in comparison to the placebo. (4)

So not only are the performance enhancements happening in younger athletes, but research shows that beta-alanine can be used at any age to improve overall work capacity and reduce fatigue during workouts.

Increases Exercise Capacity

The build-up of lactic acid in the muscles in general is the limiting factor when it comes to high-intensity exercise.

In humans, higher carnosine levels through beta-alanine supplementation have been shown to increase exercise performance and capacity, especially in the high-intensity range of 1-4 mins. (5)

One study concluded that after only 6 weeks of taking beta-alanine, there was a significant increase in the VO2 max and the total time to exhaustion increased by a huge 19% during HIIT. (6)

Another study looking at more mid-range training found that 18 rowers who supplemented for 6 weeks were 4.3 seconds faster in a 2000m race (6 minutes) compared to the placebo (7). This further proves, that not only is beta-alanine beneficial for higher intensity, short duration exercise but also plays a role in improving exercise performance in longer bouts of work.

Helps Fight Off Free Radicals

The key to beta-alanine is carnosine. When you supplement with beta-alanine, this increases the levels of carnosine which has been shown to have some antioxidant, anti-aging, and immune support properties.

Specifically looking at the antioxidant properties, carnosine plays a role in neutralizing free-radical and reducing oxidative stress on the body. (8) Oxidative stress doesn’t allow the body to function and detoxify properly and as such can lead to many different diseases slowly take root.

Acts as a Buffer for Acid in the Muscles

If you’ve ever been working out and you feel the burn, you can thank lactic acid. Although it serves many important functions to the muscles, it can very much be an inhibiting factor to pushing harder in your workouts.

The additional carnosine in the muscles from beta-alanine supplementation help to buffer the lactic acid and allow you to work harder and longer before you get the burning sensation.


Give me the science. How does beta-alanine work?

Beta-alanine works by increasing carnosine levelsl. Carnosine is important for reducing the accumulation of lactic acid in your muscles during training. Lactic acid is what gives our muscles “the burn” and by delaying it we can improve our performance in the gym.

In our muscles at any given time, histidine levels are normally higher than beta-alanine levels, which limits your body’s ability to produce carnosine (1). Supplementing beta-alanine has been shown to increase carnosine levels in the muscles by 80% (2).

Because of this huge increase in carnosine in the muscles, your body’s natural ability to push through fatigue becomes that much stronger and allows you to push through training barriers unlike before.

Should I take beta-alanine every day?

Yes absolutely. The most important thing is to take beta-alanine every day, even when you aren’t working out. The concentration of carnosine in the muscle builds up over time and this can only occur if the supplementation happens daily and consistently.

Which is better, beta-alanine or BCAAs?

Both beta-alanine and BCAAs improve muscular endurance and workout capacity. The biggest difference between beta-alanine and BCAAs is that beta-alanine is a non-essential amino acid while BCAAs are essential meaning you need to get them from food.

So, it would be more beneficial to actually take the two supplements together rather than taking one or the other. If you’re looking for an unflavored BCAA, you can check out my list of the best vegan BCAA supplements.

Is beta-alanine a stimulant?

Beta-alanine is not a stimulant. As such, it’s a great alternative to pre-workouts that contain caffeine while still giving you performance benefits.

Does beta-alanine have any side effects?

Beta-alanine has a very wide-known and harmless side effect: the tingles (or paresthesia for the science nerds out there). It’s a temporary itching/tingling sensation of the skin typically on or around the neck, face, shoulders, arms, or hands.

If you’ve experienced this from pre-workout, beta-alanine was responsible.

About the Author

David William Rosales is a writer and strength coach. He's the head trainer and editor at Roman Fitness Systems. In addition to helping run RFS, he's also the head editor for, the official website of the Strength and Conditioning Association of Professional Hockey. You can also check out his Instagram, he's pretty easy on the eyes.

Leave a Comment