Beta-alanine is a natural interchangeable amino acid, the amino group of which is located in the β-position. In the human body, this substance is part of biological compounds such as anserine, pantothenic acid, or vitamin B5. Dietary benefits of foods rich in beta-alanine.
Beta-alanine:
increases endurance (which is extremely important under stress);
slows down all aging processes (including, since it has antioxidant properties);
improves all cognitive processes;
prevents glycation processes (one of the main factors of aging, in particular including skin);
helps to balance blood sugar (and high sugar = increased inflammation = accelerated aging).
Beta-alanine: in products. Dietary benefits of foods rich in beta-alanine.
Beta-alanine is found in the largest amounts in animal products. Beef, pork, poultry, salmon, sardines, tuna, chicken egg protein, dairy and fermented milk products are rich in this amino acid. Beta-alanine can also be obtained from plant foods, such as nuts, flax seeds, chia, tofu, lentils, peas, and beans. But in these products it is contained in smaller quantities than in meat.
Beta-alanine is found in food (up to 2 g of amino acids per 3.53oz of product). The largest amount of the substance can be obtained by consuming:
meat (beef, horse meat, mutton);
low-fat marine fish (chum salmon, pink salmon);
peanuts, seeds;
cheeses (hard varieties, cheese, goat);
legumes (lentils, soybeans); aspic.
These products must be present in the diet. This will help to maintain a normal level of amino acids in the body. But if a person is deficient in beta-alanine or needs an increased concentration of the substance, then food additives cannot be dispensed with.
Beta-alanine: properties. Dietary benefits of foods rich in beta-alanine.
Beta-alanine has many properties, the main one of which is a significant increase in the concentration of carnosine in the muscles. This increases productivity during physical exertion and increases muscle mass.
Other properties of the amino acid include: Dietary benefits of foods rich in beta-alanine.
regulates blood sugar levels;
enriches muscles with energy after it is converted into glucose in the liver;
participates in the management of vegetative processes, thereby reducing the unpleasant symptoms of menopause in women;
removes metabolic products (ammonia);
stimulates the immune system and provokes the production of immunoglobulins;
it has a positive effect on the work of the brain and improves memory;
it stabilizes the hormonal background.
Increase strength and endurance
One of the main functions of beta-alanine is the synthesis of carnosine, a powerful antioxidant and buffer substance that prevents an increase in lactic acid levels in muscles during physical activity, thereby reducing fatigue and increasing endurance. Beta-alanine helps to accelerate the recovery of carnosine reserves in muscles and thus can reduce the level of muscle fatigue and increase the overall energy potential of the body.
(1) – The dipeptide carnosine is a physiologically important molecule in the human body, commonly found in skeletal muscle and brain tissue. Beta-alanine is a limiting precursor of carnosine and is among the most used sports supplements for improving athletic performance. However, carnosine, its metabolite N-acetylcarnosine, and the synthetic derivative zinc-L-carnosine have recently been gaining popularity as supplements in human medicine. These molecules have a wide range of effects—principally with anti-inflammatory, antioxidant, antiglycation, anticarbonylation, calcium-regulatory, immunomodulatory and chelating properties.
Antioxidant properties
The ability of beta-alanine to increase antioxidant protection is associated with its participation in the synthesis of carnosine, which can neutralize free radicals at all stages of the development of oxidative stress: block the formation of reactive oxygen species, absorb already developed ROS molecules and repair proteins, fats and DNA damaged by free radicals. It should be noted that the restoration of damaged molecules is a unique property of carnosine, which is absent from other well—known antioxidants (vitamins C and E).
Due to its antioxidant effect, beta-alanine can be used in a wide range of pathologies that are accompanied by chronic inflammation and oxidative stress.
Strengthening the immune system
Beta-alanine has the ability to activate innate and acquired immunity. An amino acid can be a potential alarmin, an endogenous molecule that, when released, is able to activate cells involved in the primary immune response and stimulate the production of tissue cytokines.
Neuroprotective effect
A number of studies indicate that beta-alanine may have a positive effect on the course of certain neurodegenerative disorders, including Alzheimer’s and Parkinson’s diseases. It can protect neurons and improve their functioning, which helps slow the progression of neurological disorders and improve the quality of life.
Generally accepted dietary recommendations. Dietary benefits of foods rich in beta-alanine.
Common eating habits are recommended for good overall health and heart health, in particular, they lay the biochemical foundations for better mood management and emotional resilience.
#1. First, make a choice in favor of natural and organic products rich in proteins, complex carbohydrates, healthy fats, vitamins and minerals – all those ingredients that are necessary for the production of neurotransmitters. By paying special attention to such products, you will be able to limit the consumption of high-calorie foods rich in sugars and starch, with low or zero nutritional value. If you exercise and need extra carbohydrates for extra energy, eat more fruits and vegetables.
#2. Secondly, your breakfast should consist of protein-rich foods such as eggs with vegetables or quinoa with vegetables and hemp seeds. Skipping breakfast or eating a bagel on the run, you disrupt blood sugar levels and make yourself more sensitive to stress. The protein contained in eggs quickly stabilizes blood sugar levels and provides you with amino acids necessary for neurotransmitters.
#3. Eat regularly and make sure that each meal contains at least some high-quality protein. This way you will keep your blood sugar level at a constant level and get the necessary structural elements for the production of neurotransmitters.
#4. When you cook the products, cook them lightly, either by sautéing or frying quickly with constant stirring. Excessive heat treatment alters the structure of the protein, impairing its digestion and assimilation for the production of neurotransmitters.
#5. Try to avoid fast food such as burgers, fried potatoes and fried chicken, as well as ready-made dishes for the microwave. All these foods tend to contain high amounts of sugar, refined carbohydrates and harmful trans fats. Trans fats affect how your body uses Omega-3.
Avoid sugary drinks: they contain sugar and can affect blood sugar levels. Similarly, do not get carried away with coffee and especially sweetened coffee drinks (some of them contain as many as 730 calories – almost half of a woman’s daily requirement). The absorption of excess calories in liquid form, as a rule, disrupts the regular diet of complete foods.
Although a diet rich in natural and organic, fresh foods should always form the basis of your diet, selective intake of dietary supplements with vitamins, minerals, amino acids and healthy fats can be very useful for those who suffer from a lack of them.
(1) – US National Library of Medicine, Carnosine and Beta-Alanine Supplementation in Human Medicine: Narrative Review and Critical Assessment, Ondrej Cesak, Jitka Vostalova, Ales Vidlar, Petra Bastlova, and Vladimir Student, Jr. Lei Zhao, Academic Editor and Liang Zhao, Academic Editor, Published online 2023 Apr 5.
Elena runs a private practice as a nutrition coach in the USA and many countries around the world. https://elenasunshinemagazine.com/services/
I offer:
Evaluate current meal plans and give general recommendations.
Individual consultations.
Making individual meal plans.
Recommend gradual dietary changes and consistent dietary practice.
Discuss the importance of balanced macronutrient intake.
To offer recommendations on eating behavior.
Promote the calorie recommendations set out by the U.S. Department of Agriculture, MyPlate, the Eatwell Guide in the United Kingdom, or other acceptable organizations.
