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Is Supplementing with Beta-Alanine Better Than Taking Carnosine Directly?
Beta-Alanine, Blog, Science • September 6th, 2023

Is Supplementing with CarnoSyn Beta-Alanine® Better Than Taking Carnosine Directly?

What is Beta-Alanine?

Beta-alanine is a non-proteogenic amino acid that’s naturally produced in the body and also found in foods such as certain meat and fish. It combines with the amino acid histidine to form a dipeptide called carnosine. Over time, carnosine acts as a buffer to help delay the onset of lactic acid and muscle fatigue and failure, while building endurance and improving recovery. The body’s natural production and most diets, however, do not have enough beta-alanine needed to improve athletic performance.

What is Carnosine? 

Carnosine, also known as L-carnosine, is a naturally occurring substance found in the body. It’s most commonly known as a powerful antioxidant. This dipeptide or compound is made up of two amino acids–beta-alanine and histidine– that have linked. Carnosine can be found in the tissues of the body including the heart and the brain.

Carnosine’s Impact on Elite Athletes

Carnosine is instrumental in the improvement of muscle strength and performance during exercise. In 1938, scientists discovered carnosine as an important intracellular pH buffer in the muscle. During exercise, highly reactive hydrogen ions cause a fall in pH in the muscles, a process also referred to as acidification. Carnosine was found to have a perfect pKa value with the best buffering capacity for our ideal physiological condition. This discovery led to the study of carnosine’s impact on elite athletes and the benefits of raising carnosine levels for greater performance. High concentrations of carnosine reduce the level of acidity in the muscles. By safeguarding against lactic acid buildup, carnosine improves muscle elasticity and delays or prevents muscle fatigue.

Why Not Supplement with Carnosine Itself?

From building better muscle quality to increasing endurance and exercise performance, the effects of carnosine are significant and wide-reaching. But supplementing with carnosine is not the best way to increase carnosine levels in the body. Here are three reasons why not supplement with carnosine itself:

  1. Cost. Supplementing with carnosine directly can cost up to 25x more than beta-alanine.
  2. Efficiency. Even though it seems more efficient to elevate your body’s carnosine levels by taking carnosine directly, the opposite is actually true. During digestion, the body naturally breaks carnosine down into beta-alanine and histidine before turning it back into carnosine.
  3. Added Ingredients. It is common for “carnosine” products to contain only 40% beta-alanine. The rest is unneeded histidine and added ingredients.

Achieving Optimal Carnosine Levels

Beta-alanine is often referred to as the precursor for achieving optimal carnosine levels. This non-proteinogenic amino acid is responsible for how much carnosine is synthesized in the body. Research has shown that enough histidine is naturally present in the body to meet the demands of muscles for the synthesis of carnosine and that the limiting factor is beta-alanine. Beta-alanine supplementation augments the small amounts available from synthesis in the liver and from the ingestion of meat and fish. Supplemental beta-alanine combines with naturally occurring histidine to increase the levels of carnosine. Supplementing with the right dosage of beta-alanine is critical for achieving optimal levels of carnosine. The threshold for reaping the benefits of beta-alanine is 3.2 grams daily over 28 days. For athletes seeking to increase their performance, an average of 6.4 grams is recommended per day.

CarnoSyn® vs. Generic Beta-Alanine

Not all beta-alanine is created equal. It is important to know the difference between generic beta-alanine and a quality supplement you can trust. In terms of CarnoSyn® vs. generic beta-alanine, there is a significant difference. Generic beta-alanine is not backed by science, nor protected by trademark registration. The quality of generic beta-alanine cannot be trusted to match that of patented CarnoSyn® beta-alanine. Manufacturers often claim their products have the same chemical structure identification, purity levels, and even the same benefits. Those claims, however, are not backed by the FDA for their process and purity, nor supported by science.

CarnoSyn® is scientifically proven to be effective at improving athletic performance in all types of athletes. In fact, CarnoSyn®‘s performance-boosting benefits are backed by more than 55 studies. These studies helped secure 16 global patents. The patented use of CarnoSyn® beta-alanine has led to significant advancements in muscle performance technology. CarnoSyn® is the only beta-alanine that has been certified by national and international agencies to be safe and effective, and the only beta-alanine to obtain the FDA status of New Dietary Ingredient (NDI) and Generally Recognized as Safe (GRAS) status. Containing ZERO banned substances, you’ll always know where your beta-alanine comes from—and that it’s safe and effective.

Supplementing with CarnoSyn® is the best way to experience the benefits of elevated carnosine levels. When you see brands with the CarnoSyn® logo, you’ll know you’ve found a product that contains the only proven and trusted beta-alanine. Visit the CarnoSyn® Verified page, where you can browse the list of CarnoSyn®-Verified Brand Partners and find beta-alanine products that provide the optimal dose.

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