Acesulfame potassium is a zero-calorie sweetener that is added to many sugar-free…
Beta-Alanine
Beta-Alanine
Beta-Alanine
What is it:
Beta-alanine is a naturally occurring, non-essential amino acid that plays a role in the synthesis of carnosine, a dipeptide found in muscle tissue. While beta-alanine can be obtained from dietary sources such as meat and poultry, it is also produced synthetically for use in various food and dietary supplement formulations. A common method of beta-alanine synthesis involves the decarboxylation of dihydrouracil, a compound derived from uracil, to produce beta-alanine. It can also be extracted from natural sources or produced through fermentation processes. Beta-alanine is often often found in pre-workout supplements and energy drinks.
Rating:
Beta-alanine is beneficial for improving exercise capacity as it increases muscle carnosine levels and delays the onset of muscle fatigue during high-intensity exercise. Research suggests that beta-alanine is safe to take, but longer-term studies are needed.
Resources:
- Effects of beta-alanine supplementation (review)
- Effects of beta-alanine supplementation on carnosine elevation and physiological performance
- Beta-alanine supplementation to improve exercise capacity and performance (systematic review and meta-analysis)
- Beta-alanine supplementation increased exercise capacity and eliminated endurance exercise-induced declines in executive function (randomized controlled trial)
- Safety of beta-alanine supplementation in humans (narrative review)
How we rate ingredients
Health is like a bank account, certain ingredients make a deposit into your health bank, meaning they add to
your health. Certain ingredients withdraw from your health bank. We want health promoting ingredients in our diet. To keep things simple, we rate ingredients on a green, yellow, red scale:
Clean
It is naturally occurring in food and has no harmful effects on the body. It is real food. It is health promoting.
Caution
It goes into one or more of the below categories
- It is not naturally occurring in food but doesn’t have data showing it has a harmful effect on the body (additives like Gellan Gum)
- It is naturally occurring but can have some harmful effects on the body (added sugars, oils, gums etc.)
We Avoid
It is known to have a harmful effect on the body (ex. All food colorings, Natural Flavors, MSG, Potassium bromate, aspartame, artificial flavors)
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