Beta-alanine is a non-essential amino acid. In the body it is combined with another amino acid, histidine, to form a compound called carnosine, which buffers acids produced by the muscles during exercise. Studies on the effects of beta-alanine supplementation on exercise performance have produced mixed results, but some have shown increases in anaerobic capacity (or fatigue resistance at very high intensities). The beta-alanine dosage level that has been proven effective in studies is 3-6 grams daily. Most experts say 1 to 4 grams daily is plenty.