Beta-alanine enhances performance by increasing exercise capacity and decreasing muscle fatigue.
It also has antioxidant, immune-enhancing and anti-aging properties.
You can get beta-alanine from foods that contain carnosine or through supplements. The recommended dose is 2–5 grams daily.
Although excessive amounts may cause tingling in the skin, beta-alanine is considered to be a safe and effective supplement to boost exercise performance.