Carnosyn Beta-Alanine Review

Fitness supplements have become a staple in the sports and fitness community. Wellness brands have worked to create the best and most flavorful powders to help your workout last longer and your recovery quicker.

Carnosyn Beta-Alanine aims to “constantly redefine what your best looks like.” One of the top ingredients in many pre-workout supplements is beta-alanine. Many know beta-alanine as the ingredient that gives you an “itchy” feeling (paresthesia). Depending on the amount, this is how they decide whether the product is effective or not.

Carnosyn is changing the game by making theirs the only Beta-Alanine with New Dietary Ingredient (NDI) status. NDI stands for “New Dietary Ingredients.” NDI status means Carnosyn notified the FDA about their ingredients and was approved, making their beta-alanine safe and high quality.

Along with this, it’s the only patented beta-alanine on the market. You can find it in many popular pre-workouts available for purchase at your local wellness store.Beta-Alanine | CarnoSyn, Instant-Release Amino-Acid, Delays Muscle Fatigue, Increases Muscular Endurance, Unflavored, 5g Per Serving, 300g (60 Servings)

Carnosyn Beta-Alanine Overview

So, how does beta-alanine work? Let’s break it down.


When you put your body to the test during intense workouts, lactic acid accumulates in your muscles due to a lack of oxygen. Once your body builds enough lactic acid, your muscles get tired, and you may not be able to work out as effectively as you’d like.


Beta-alanine is an amino acid that works in your body to create carnosine. Carnosine is a protein that reduces lactic acid build-up and prevents your muscles from tiring so quickly; this leads to longer and more effective workouts.


While beta-alanine exists in many pre-workout supplements, Carnosyn is the only patented beta-alanine scientifically proven to be effective. Carnosyn Beta-Alanine is also easily accessible, as it is active in many pre-workout supplements such as BodyTech, Outwork, and Cellucor. 


Carnosyn Beta-Alanine comes in two forms: instant release and sustained release. The sustained release offers the same benefits as the instant release, just at an increased dosage for better results. A study revealed that the sustained release of beta-alanine could avoid paresthesia and extend the supply of muscle in the body.


Carnosyn already has a leg up on other beta-alanine products for reasons discussed earlier. However, it also has many benefits that will help lengthen your workouts. The following are several pros for you to consider. 

Better Athletic Performance 

Carnosyn Beta-Alanine is scientifically proven to improve athletic performance by increasing muscle carnosine. So when you’re working out, what is it that stops you? More than likely, it’s fatigue. Luckily, beta-alanine can help you.

In a 2006 study involving 13 male subjects, Carnosyn Beta-Alanine led to an 80% muscle carnosine increase. While it helps physically, it is also proven to improve mental focus, making it easier to get through an intense workout.

Bigger Gains

Because it’s proven to lengthen your workouts, Carnosyn Beta-Alanine also leads to more significant gains. Think about your routine. Whether you’re getting your bench press reps in or trying to increase your cardio distance, beta-alanine can give you that extra push to keep going.

The more reps you can do, or miles you can run, the bigger gains you can obtain. A 2007 study showed fatigue reduction in trained sprinters after using Carnosyn Beta-Alanine.

Faster Recovery

High levels of muscle carnosine prove to speed up recovery. Carnosyn Beta-Alanine increases muscle carnosine and prevents muscle soreness, making it easier to continue working out longer.

A 2019 study involving a group of untrained young adults assessed the “number of repetitions until failure” and muscle soreness. It showed that after taking Carnosyn Beta-Alanine, repetitions until failure increased from 24 to 48, and muscle soreness declined.

Easily Accessible

Unlike some products, Carnosyn Beta-Alanine is an active ingredient in many pre-workouts, which you can buy at your local wellness store. BodyTech, Cellucor, and Purus Labs are all available at Vitamin Shoppe.

You can find other products containing Carnosyn Beta-Alanine on their website. Beta-Alanine | CarnoSyn, Instant-Release Amino-Acid, Delays Muscle Fatigue, Increases Muscular Endurance, Unflavored, 5g Per Serving, 300g (60 Servings)


Like anything you put into your body, you should be aware of the negative aspects. Safety is the most important thing, so make sure you’re researching the products you’re ingesting. While there are many benefits to beta-alanine, a few risks also exist. 


Some people who have taken beta-alanine have experienced paresthesia, better known as a tingling sensation on your skin. While paresthesia is harmful, some find it to be uncomfortable at first. However, splitting up the doses of beta-alanine has proven to help with the tingling.

Medications and Health

Beta-alanine can interact with heart medications as well as erectile dysfunction drugs. Evidence also shows that high doses of beta-alanine can increase heart rate, so those with heart conditions should use caution.

Carnosyn Beta-Alanine Ingredients

Carnosyn Beta-Alanine is its own ingredient but is found in many different pre-workouts. You can often find it alongside other ingredients such as creatine, vitamins, and flavor enhancers.

The instant release requires you to take 3.2 grams per day over 28 days to experience the full benefits. However, Carnosyn recommends you double it and take 6.4 grams per day for increased performance.

The sustained-release form is for you if you want to reap the benefits of Carnosyn Beta-Alanine while avoiding the risk of paresthesia. You still get a high dose, just at a more comfortable level.

Manufacturing of Carnosyn Beta-Alanine takes place at FDA-registered facilities and complies with Good Manufacturing Practices regulations. It does not contain any banned substances.Beta-Alanine | CarnoSyn, Instant-Release Amino-Acid, Delays Muscle Fatigue, Increases Muscular Endurance, Unflavored, 5g Per Serving, 300g (60 Servings)

How to Use Carnosyn Beta-Alanine

As previously stated, there are two kinds of Beta-alanine that you can take: instant release and sustained release. Here, we will go into detail about how you can use either one. 

Instant Release

It is best to ingest Beta-alanine by mouth, so the instant release form is naturally granular and dissolves easily in water. Luckily, many appealing pre-workout flavors contain Carnosyn Beta-Alanine. For example, Legion Pulse Pre-Workout offers different flavors such as Blue Raspberry, Bubble Gum, and Arctic Blast. No matter what taste you prefer, there are many available options sure to please your palette. 


Start by taking a blender bottle and adding no more than 20 ounces of water. Then, take the plastic scoop included in your supplement container and measure out how many grams you want to add (remember that the recommended serving is 3.2 grams per day). 


After adding your Carnosyn Beta-Alanine, shake your blender bottle until you’ve disintegrated the powder completely in the water. Then, you can sip on this drink before, during, and after your workout for maximum benefits.


It has a three-year shelf life. So if you are using it often, you won’t need to worry about it going bad because you’ll use it before it reaches the three-year shelf life. However, you should always keep it tightly sealed and stored properly in a cool and dry place.

Sustained Release

Unlike instant release, you can take sustained-release Beta-alanine in capsule form, which allows you to comfortably ingest higher beta-alanine levels in a simplified dosage. It provides advanced delivery with extended absorption. As a result, it remains in the body for a more extended period and supports maximum muscle retention.  


When you can get a higher dose in this form, it leads to faster increases in muscle carnosine. Because of this, you’ll see more immediate gains than with other formulations. More muscle carnosine also means that it reduces the loading period that you generally need to enhance your performance levels when working out. 

Taking Preworkout Drink

Who Can Use Carnosyn Beta-Alanine?

Many athletes use beta-alanine to increase the effectiveness of their workouts and gain more muscle. Professional athletes trust it because it works. It’s proven to reduce fatigue, increase muscle growth, and sharpen mental clarity/focus. These are all attributes that professional athletes need when competing.


It also does not contain banned substances, so athletes do not have to worry about accidentally ingesting anything illegal. Tuzar Skipper, linebacker for the Pittsburgh Steelers, stated that “with Carnosyn, I felt like I could compete with any competition.” 


Even if you’re not a professional athlete, you can still take Carnosyn Beta-Alanine. Whether you’re a gym enthusiast or just starting your fitness journey, using beta-alanine can help make your workouts last longer. Carnosyn can give you that extra push to get more reps in if you’re training for a lifting competition. If you’re entering a marathon, it can help you with running distance.


You don’t have to be a gym rat to take Carnosyn Beta-Alanine. There is a science that indicates beta-alanine can improve focus, meaning college students could benefit when studying or doing homework. In addition, since it can brain carnosine along with muscle, it may benefit focus, cognitive activity, and alertness.

Is Carnosyn Beta-Alanine Right for You?

Whether you’re an athlete who wants to improve your workouts, a gym rat looking to make significant gains, or a college student needing intense focus, Carnosyn Beta-Alanine is an excellent supplement for you. It’s scientifically proven to be effective for both physical and cognitive performance


While paresthesia may occur, Carnosyn Beta-Alanine is safe to ingest and proven to work. Check out their website for more details.

out of 10
Best For
Annual Discount
Delays Fatigue
Free Delivery

Vegan Liftz

  • Beta-Alanine CarnoSyn, Non-GMO, Vegan, Gluten Free, Certified cGMP, Made In USA
  • REDUCED MUSCLE FATIGUE – During high-intensity training, hydrogen ions are released and build lactic acid within muscle fibers, Beta-Alanine acts as a hydrogen-ion buffer, which delays or counteracts lactic acid buildup and the onset of muscle fatigue, increasing exercise performance.
  • BOOSTS ATHLETIC PERFORMANCE – Supplementation with beta-alanine has been shown to increase muscle carnosine concentrations by up to 58 percent in just four weeks, and 80 percent in 10 weeks. Higher carnosine levels, means greater delayed lactic acid build up, resulting in more training, and harder workouts
  • INCREASES STRENGTH – Training at a higher-volume due to delayed muscle fatigue will increase output, which translates into increased strength
About the author
Jason Hughes
Follow Me