Beta-Alanine vs Creatine for performance
Short answer: For performance, users rate them about the same: 95% report improvement with Beta-Alanine (96 reports) and 98% with Creatine (542 reports).
Beta-Alanine has 95 meta-analyses and 134 randomized trials on PubMed; Creatine has 763 and 2,794.
Based on 351 reports about Beta-Alanine and 2,279 about Creatine. Not medical advice.
| Beta-Alanine Supplement | Creatine Supplement | |
|---|---|---|
| Users say it helped | 67%helped116 reports · high confidence | 72%helped1,048 reports · high confidence |
| Verdict | Mostly positive | Mostly positive |
| Research | AResearch: Strong | AResearch: Strong |
| Meta-analyses / RCTs | 95 / 134 | 763 / 2,794 |
| Mainly used for | ||
| Performance % reporting improvement | 95% (96) | 98% (542) |
| Energy % reporting improvement | 88% (16) | 97% (268) |
| Focus % reporting improvement | 75% (4) | 93% (249) |
| Mood % reporting improvement | 50% (2) | 87% (125) |
| Recovery % reporting improvement | 100% (2) | 98% (95) |
| Common side effects | tingling, paresthesia, tingles, itching | stomach issues, hair loss, insomnia, water retention |
| Typical dose reported | 3 g / daily | 5 g / daily |
β-alanine had a significant overall effect while subgroup analyses revealed a number of modifying factors. These data allow individuals to make informed decisions as to the likelihood of an ergogenic effect with β-alanine supplementation based on their chosen exercise modality.
Br J Sports Med, 2017 ↗“2 grams of Beta Alanine...helps with the area of the brain which is responsible for making tactical decisions. Helped me pick and choose battles on the exam to get the most points.”
The results of the meta-analysis suggest that creatine supplementation did not significantly alter serum creatinine levels (standardized mean difference = 0.48, 95% confidence interval 0.24-0.73, P = .001, I2 = 22%), and did not alter plasma urea values (standardized mean difference = 1.10, 95% confidence interval 0.34-1.85, P = .004, I2 = 28%). The findings indicate that creatine supplementation does not induce renal damage in the studied amounts and durations.
J Ren Nutr, 2019 ↗“I actually feel a lot better. Mentally clearer and more balanced, like I have my brain back.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate