5 Benefits of Beta-Alanine + Side Effects & Dosage

Beta-Alanine 101: Everything You Need To Know

5 Benefits of Beta-Alanine + Side Effects & Dosage

November 09, 2018

In an ideal world, you’d be able to train as long as you wanted and never see a decline in effort, intensity, or power.

Unfortunately, the world isn’t ideal, and we each have a limit on how long our strength, power, and endurance last in a workout.

Some of us have more experience and deeper energy reserves than others, which is why some of you can handle those hour plus training sessions in the gym.

But, for the rest of us that don’t have superhuman stamina, wouldn’t it be great if there was a supplement that could help us last longer and stay stronger all workout long? You bet it would!

Lucky for you, such an ingredient exists, and it’s probably already in your favorite pre-workout.

It’s called beta-alanine, and this article explains everything you want to know about this ingredient.

What is Beta-Alanine?

Beta-alanine is a nonessential amino acid, meaning your body can create it from other amino acids and doesn’t have to obtain it from food as it must with essential amino acids.

What does Beta-Alanine do?

Your body primarily uses beta-alanine to synthesize another amino acid called carnosine, which is stored in the brain and muscles and helps reduce fatigue. Beta-alanine does this by combining with L-Histidine, one of the nine essential amino acids.

Benefits of Carnosine

One of the main roles of carnosine in our muscles is to maintain a stable pH level, which it does by regulating acidity.

When you’re exercising, muscles contract, and as a result, more and more acid accumulates in the muscle.

This build-up of acid impairs the ability of your muscles to keep contracting, and at some point, the muscle fails to contract any more[1], thereby causing you to end your training set.

Carnosine serves as an acid buffer and helps counteract this acid build up, which increases the amount of work your muscles can do before they become fatigued.

Therefore, if we can increase the amount of carnosine in the muscle, we can have greater buffering capacity against acid build up and be able to train longer, thus getting bigger, better gains.

However, in order to get those increased carnosine stores, you need beta-alanine.

Without adequate amounts of the nonessential amino acid, your body can’t produce carnosine efficiently, meaning your buffering capacity is limited, and as a result, so is your endurance and stamina.

Why not supplement with only Carnosine?

At this point, you might be wondering why you would need to supplement with beta-alanine at all. If carnosine is what we’re really after, why not just supplement with carnosine?

Carnosine isn’t absorbed all that well when supplemented orally.

When it’s ingested, your body actually breaks it down into beta-alanine and histidine. Once those free form amino acids enter a muscle cell, your body then uses them to produce carnosine.

So, if you think about it, you’d essentially be supplementing with carnosine in order to get beta alanine, which would subsequently be used to produce beta-alanine.

By supplementing with beta-alanine directly, you eliminate an unnecessary step in the process and help speed things up a bit. Additionally, research has shown that supplementation with beta-alanine is incredibly effective for increasing muscle carnosine levels.[2]

Benefits of Beta-Alanine

Greater Endurance: The major benefit beta-alanine comes from its ability to enhance your muscle endurance and stamina during training.

Numerous studies and a comprehensive meta-analysis have confirmed the ergogenic benefits of beta-alanine[3,4] noting it can lead to significant improvements in endurance when exercises last between 60-240 seconds.

This makes beta-alanine a must-have supplement if you use a lot of supersets, drop sets, forced sets during your resistance-training workouts. It’s also ideal if you to do circuit-training and/or CrossFit-style workouts.

How does beta-alanine affect shorter duration sets lasting less than 60 seconds?

The data has shown that beta-alanine can benefit performance in exercise lasting less than one minute (i.e. the length of a typical weight lifting set), but the results haven’t been statistically significant.

What about stacking Beta-Alanine and Creatine together?

Stacking beta-alanine with creatine has been proven to improve athletic performance in exercise lasting less than 60 seconds.

Increased Strength: For a long time, it was believed that beta-alanine only helped boost endurance, but some new research has shown that it can actually enhance strength, too!

30 resistance-trained men were divided into two groups and either given beta-alanine or a placebo. At the end of the five-week study, the beta-alanine group had increased their squat strength by 19% (12% for the placebo).[5]

Supports Muscle Growth: Building muscle requires you to constantly challenge your muscles to perform more work than they previously have. This provides the proper training stimulus they need to adapt, and in the presence of a caloric surplus, will lead to growth.

By improving your intra-workout stamina, beta-alanine allows you to train longer and harder, which helps you bang out those extra muscle-building reps, and get the gains you’ve always wanted. Research has even confirmed these findings, showing that beta-alanine does enhance muscle growth and reduce muscle fatigue.[6,7]

Beta-Alanine Dosage & How Much To Take

Dosing studies demonstrating the benefits of using anywhere between 3.2-6.4 grams of beta-alanine per day, divided into 800-1600mg doses multiple times per day.

Why the divided doses?

Side Effects of Beta-Alanine (The Tingles)

When consumed en masse — you get paresthesia, a.k.a. the tingles.

You’ve experienced this first hand if you’ve ever taken a dose of beta-alanine greater than 2 grams and felt your lips, ears, or fingertips tingling. The paresthesia is harmless, and will eventually go away once you reach saturation.

Additionally, some people may not experience any tingles at all, as the reaction varies greatly from one person to another.

One other reason for the divided dosing protocol is that it helps improve absorption and avoids oversaturating the uptake receptors in the body.

Beta-Alanine Performance & Strength

The supplement industry is filled with wannabes and pretender ingredients that talk a big game, but when the chips are down, they always come up short.

Beta-alanine is one of the few proven commodities in pre workout supplements that deliver the goods, and that’s why Cellucor includes CarnoSyn Beta Alanine in every serving of America's #1 Selling Pre-Workout, C4.

CarnoSyn Beta-Alanine is the premier form of beta-alanine, tested for quality, purity, and potency. It’s also the form proven effective in research showing the ergogenic benefits of beta-alanine.

Click here to find the perfect C4 for you and start reaping the benefits of beta-alanine for greater size, strength, and stamina!


  1. Ament, W., & Verkerke, G. J. (2009). Exercise and fatigue. Sports Medicine (Auckland, N.Z.), 39(5), 389–422.
  2. Hoffman JR, Landau G, Stout JR, et al. β-Alanine ingestion increases muscle carnosine content and combat specific performance in soldiers. Amino Acids. 2015;47(3):627-636. doi:10.1007/s00726-014-1896-7.
  3. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012;43(1):25-37. doi:10.1007/s00726-011-1200-z.
  4. Saunders, B., Elliott-Sale, K., Artioli, G. G., Swinton, P. A., Dolan, E., Roschel, H., … Gualano, B. (2017). β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. British Journal of Sports Medicine, 51(8), 658 LP-669. Retrieved from http://bjsm.bmj.com/content/51/8/658.abstract
  5. Maté-Muñoz, J. L., Lougedo, J. H., Garnacho-Castaño, M. V, Veiga-Herreros, P., Lozano-Estevan, M. del C., García-Fernández, P., Domínguez, R. (2018). Effects of $β$-alanine supplementation during a 5-week strength training program: a randomized, controlled study. Journal of the International Society of Sports Nutrition, 15(1), 19. https://doi.org/10.1186/s12970-018-0224-0
  6. Walter, A. A., Smith, A. E., Kendall, K. L., Stout, J. R., & Cramer, J. T. (2010). Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in women. Journal of Strength and Conditioning Research, 24(5), 1199–1207. https://doi.org/10.1519/JSC.0b013e3181d82f8b
  7. Smith AE, Walter AA, Graef JL, et al. Effects of β-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Journal of the International Society of Sports Nutrition. 2009;6:5. doi:10.1186/1550-2783-6-5.
  8. Harris, R. C., Tallon, M. J., Dunnett, M., Boobis, L., Coakley, J., Kim, H. J., … Wise, J. A. (2006). The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids, 30(3), 279–289. https://doi.org/10.1007/s00726-006-0299-9 9. 10.

Source: https://c4energy.com/blogs/nutrition/beta-alanine-101

Beta-alanine: Health Benefits, Uses, Side Effects, Dosage & Interactions

5 Benefits of Beta-Alanine + Side Effects & Dosage

Bakardjiev, A. and Bauer, K. Transport of beta-alanine and biosynthesis of carnosine by skeletal muscle cells in primary culture. Eur J Biochem 10-15-1994;225(2):617-623. View abstract.

Begley, T. P., Kinsland, C., and Strauss, E. The biosynthesis of coenzyme A in bacteria. Vitam Horm. 2001;61:157-171. View abstract.

Dunnett, M. and Harris, R. C. Influence of oral beta-alanine and L-histidine supplementation on the carnosine content of the gluteus medius. Equine Vet.J Suppl 1999;30:499-504. View abstract.

Hoffman, J. R., Ratamess, N. A., Faigenbaum, A. D., Ross, R., Kang, J., Stout, J. R., and Wise, J. A. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res 2008;28(1):31-35. View abstract.

Hoffman, J., Ratamess, N., Kang, J., Mangine, G., Faigenbaum, A., and Stout, J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab 2006;16(4):430-446. View abstract.

Kendrick, I. P., Kim, H. J., Harris, R. C., Kim, C. K., Dang, V. H., Lam, T. Q., Bui, T. T., and Wise, J. A. The effect of 4 weeks beta-alanine supplementation and isokinetic training on carnosine concentrations in type I and II human skeletal muscle fibres. Eur J Appl.Physiol 2009;106(1):131-138. View abstract.

Kern, B and Robinson, T. Effects of beta-alanine supplementation on performance and body composition in collegiate wrestlers and football players. J Int Soc Sports Nutr 2009;6(Suppl 1)

Renaud, R. and Macler, J. [The treatment of hot flashes due to menopause. Comparative study of two drugs (author's transl)]. Sem.Hop. 2-18-1981;57(7-8):353-355. View abstract.

Shelmadine, B., Cooke, M., Buford, T., Hudson, G., Redd, L., Leutholtz, B., and Willoughby, D. S. Effects of 28 days of resistance exercise and consuming a commercially available pre-workout supplement, NO-Shotgun(R), on body composition, muscle strength and mass, markers of satellite cell activation, and clinical safety markers in males. J Int Soc Sports Nutr 2009;6:16. View abstract.

Smith, A. E., Walter, A. A., Graef, J. L., Kendall, K. L., Moon, J. R., Lockwood, C. M., Fukuda, D. H., Beck, T. W., Cramer, J. T., and Stout, J. R. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. J Int Soc Sports Nutr 2009;6:5. View abstract.

Tallon, M. J., Harris, R. C., Boobis, L. H., Fallowfield, J. L., and Wise, J. A. The carnosine content of vastus lateralis is elevated in resistance-trained bodybuilders. J Strength Cond.Res 2005;19(4):725-729. View abstract.

Van, Thienen R., Van, Proeyen K., Vanden Eynde, B., Puype, J., Lefere, T., and Hespel, P. Beta-alanine improves sprint performance in endurance cycling. Med Sci Sports Exerc 2009;41(4):898-903. View abstract.

Zoeller, R. F., Stout, J. R., O'kroy, J. A., Torok, D. J., and Mielke, M. Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion. Amino.Acids 2007;33(3):505-510. View abstract.

Derave W, Ozdemir MS, Harris RC, et al. Beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. J Appl Physiol 2007;103:1736-43. View abstract.

Harris RC, Tallon MJ, Dunnett M, et al. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids 2006;30:279-89. View abstract.

Hill CA, Harris RC, Kim HJ, et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids 2007;32:225-33. View abstract.

Hobson RM, Saunders B, Ball G, et al. Effects of ß-alanine supplementation on exercise performance: a meta-analysis. Amino Acids 2012;43:25-37. View abstract.

Hoffman J, Ratamess NA, Ross R, et al. Beta-alanine and the hormonal response to exercise. Int J Sports Med 2008;29:952-8. View abstract.

Kantha SS, Wada S, Tanaka H, et al. Carnosine sustains the retention of cell morphology in continuous fibroblast culture subjected to nutritional insult. Biochem Biophys Res Commun 1996;223:278-82. View abstract.

Kendrick IP, Harris RC, Kim HJ, et al. The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition. Amino Acids 2008;34:547-54. View abstract.

Maynard LM, Boissonneault GA, Chow CK, Bruckner GG. High levels of dietary carnosine are associated with increased concentrations of carnosine and histidine in rat soleus muscle. J Nutr 2001;131:287-90. View abstract.

Murota K, Terao J. Antioxidative flavonoid quercetin: implication of its intestinal absorption and metabolism. Arch Biochem Biophys 2003;417:12-7. View abstract.

Stout JR, Cramer JT, Mielke M, et al. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res 2006;20:928-31. View abstract.

Stout JR, Cramer JT, Zoeller RF, et al. Effects of beta-alanine supplementation on the onsent of neuromuscular fatigue and ventilatory threshold in women. Amino Acids 2007;32:381-6. View abstract.

Stout JR, Graves BS, Smith AE, et al. The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 years): a double-blind randomized study. J Int Soc Sports Nutr 2008;5:21. View abstract.

Zaloga GP, Roberts PR, Black KW, et al. Carnosine is a novel peptide modulator of intracellular calcium and contractility in cardiac cells. Am J Physiol 1997;272:H462-8. View abstract.

Source: https://www.rxlist.com/beta-alanine/supplements.htm

What Is Beta-Alanine | Benefits, Dosage & Side Effects

5 Benefits of Beta-Alanine + Side Effects & Dosage

Beta alanine is used as a staple ingredient in most pre workout supplements and is responsible for that unmistakable tingling sensation. Beta alanine has been linked to a number of benefits which may potentially lead to increased sporting performance and improved body composition.1

The following article will outline the key benefits, the adequate dosage and any potential side effects.

In this article, you’ll find:

Beta alanine is an amino acid which is produced in the liver and found in foods such as meat and poultry.

It combines with another amino acid called histidine, which when they are joined together, form carnosine. Carnosine is an important ‘buffering agent’ which helps your body’s resistance to fatigue during exercise.


Beta alanine is an amino acid which joins with histidine to form carnosine, which can stop you getting tired as quickly during exercise.

The way in which supplementation beta alanine may improve exercise performance is via its capacity to increase your body’s storage of carnosine.2 Carnosine is a buffering agent which helps prevent fatigue.2

When working at a high intensity, your body can tire via a process called metabolic acidosis. This is where, when exercising at a high intensity with high levels of lactate being produced, there is a build-up of hydrogen (H+) ions. H+ ions are acidic and a build-up of H+ ions will cause a drop in the pH of the blood (making it more acidic).

When the pH of your blood falls, it will disrupt the release of calcium in the muscle cell. Calcium plays a critical role in muscle contraction, so if the release of calcium is restricted, your muscles won’t be able to contract properly, resulting in a drop in function.2

A drop in blood pH during exercise will also reduce enzyme activity which is crucial in energy production.2

Your body is most ly to fall into metabolic acidosis when working at a high intensity for 1 to 4 minutes. This is due to the different mechanisms of fatigue and energy systems used at different exercise intensities.

By supplementing with beta alanine, you’ll increase your storage of carnosine.2 Carnosine can prevent acidosis by acting as a buffer from the H+ ions which will prevent the pH of your blood dropping too low and which stops you tiring as quickly.2 Put simply, carnosine neutralises acidic H+ ions which prevents the pH of the blood dropping.

Evidence has shown that beta alanine can raise carnosine levels by up to 80%.1 This increased carnosine storage may will help prevent metabolic acidosis and keep you training at a higher intensity for longer. This may equate to more reps or sets during a resistance training session and improved recovery from repeated sprints.


Beta alanine works by increasing your body’s production of carnosine which helps improve resistance to fatigue predominately during high intensity exercise lasting between 1 and 4 minutes and will enable you to train harder for longer.

Improves performance during high Intensity Exercise

The evidence suggests that beta alanine supplementation is most effective at improving high intensity exercise performance by helping with resistance to fatigue. As such, those who will see the most benefit from beta alanine supplementation are people competing in sporting events such as a 4km cycle race, 2000m rowing, 100m and 200m swimming races and combat sports.3

Additionally, sports which require repeated sprints such as football and rugby4 will also see improvements due to quicker recovery rates.5

Despite this, there are still a number of benefits that may well improve your performance in the gym even if you are not training specifically for a sport.

May Increase strength and Muscle Mass

There’s evidence to show that beta alanine supplementation can help increase volume during a resistance training session. For example, increased amounts of carnosine may well equate to more reps and sets during a session.

This was highlighted in a study that showed beta alanine supplementation for a period of 10 weeks showed greater increases in reps performed in both the squat and bench press.6

Over a period of time, this may potentially lead to increased strength training adaptations and increased muscle mass1

Beta alanine supplementation can also prevent metabolic acidosis following exercise which may improve recovery and enable you to get back to your training faster than before.

May improve body composition – muscle mass and fat loss

Beta alanine may result in increases in lean body (muscle) mass and improved fat loss due to its capacity to increase training volume and improving recovery between sessions.

This is supported by the results of a study performed in collegiate wrestlers and American football players. Over the course of 8 weeks, following a program consisting of resistance training, high intensity intervals, and repeated sprints, those that supplemented beta alanine gained more lean body mass and improved their body composition to a greater degree.7

May improve endurance exercise performance

As lactate isn’t produced in the same quantity during aerobic exercise, carnosine isn’t used as a buffer to the same extent. There may, however, be other ways in which increased carnosine storage may help prevent fatigue in exercise lasting a longer duration.

For example, there’s evidence to show that supplementing beta alanine alongside a high intensity interval training program can enhance training adaptations and subsequently improve exercise endurance.8

As beta alanine is an amino acid it is found in foods high in protein. These include:

As the main function of beta alanine is to increase the amount of storage of carnosine, it needs to be supplemented over the course of weeks rather than a single dose in order to see the benefits.1

The optimal dosage of beta alanine is 4-6g a day, split into doses of 2g for 2-4 weeks.1 After 4 weeks, carnosine storage has been shown to be increased by 40% and after 10% around 80%.1

It is worth noting that those who have a lower baseline level of carnosine are ly to see greater improvements in performance.  For example, vegetarians may not get as much beta alanine in their diet due to a lack of meat and fish.1

The main side effects of large amounts of beta alanine consumption is ‘tingling’ in the skin, often on the face or the back of the hands.

However, this doesn’t happen in everybody and although it’s perfectly safe, it’s not clear why this occurs and why it happens in some individuals and not others.

To reduce the lihood of skin tingling, it’s recommended that you distribute your intake throughout the day or use a time-released beta alanine supplement.1

Other than the tingling, there is no evidence that consuming the recommended amounts poses any health risks.1

Take Home Message

Beta alanine is an amino acid which increases carnosine storage. Carnosine is a buffering agent which helps to reduce fatigue. This is especially the case during high intensity exercise lasting between 1 and 4 minutes.

For some, beta alanine can cause tingling in the face and hands, but this can be reduced by lowering your dosage and distributing throughout the day.

Beta alanine is found in high protein foods such as chicken, beef, pork and fish meaning vegetarians may see bigger increases in performance.

The recommended dosage is 4-6g a day for 2-4 weeks.

Source: https://www.myprotein.ie/blog/supplements/what-is-beta-alanine-benefits-dosage-side-effects/

A guide to Beta-Alanine Benefits and Side Effects

5 Benefits of Beta-Alanine + Side Effects & Dosage

What if I told you there was something you could take to increase your muscle response, boost your endurance and help you perform more sets during your workout?

It’s called Beta-Alanine!

You’d probably dismiss me as another salesperson trying to sell you supplements by creating some pitch about the beta-alanine benefits, right?

But before you draw any conclusion, read this post (to the end) and decide for yourself if what I discuss is something worth your time or not?

A study shows Beta-Alanine increases the carnosine stores in your muscles, which means you will tire less during your workout.

In this article, you’re going to learn the following:

  • What is Beta-Alanine?
  • What does Beta-Alanine do?
  • How much Beta-Alanine you should take to see results?
  • When should you take Beta-Alanine?
  • What are the side effects of Beta-Alanine?
  • What is the best Beta-Alanine supplement? 

What is Beta-Alanine?

Beta-Alanine is a non-essential amino acid.

What does this mean—non-essential?

An essential amino acid is obtained from the foods that we eat. The body simply cannot manufacture an essential amino acid on its own.

But with Beta-Alanine, the body can use the amino acids obtained from the food we consume to create it, thus making it non-essential.

Beta-Alanine is used by the body to create a compound molecule known as carnosine. This molecule is then taken to the muscle cells as well as the brain.

For example:

You are at the gym lifting weights. The more repetitions you do the more acid is accumulating in your cells until it reaches a point where there is so much acid you simply cannot perform another rep, so you feel tired.

This is where carnosine comes in.

Combined with another essential amino acid known as L-histidine, research has shown that carnosine reduces the acidity in the cells, which enables your muscles to contract more before getting tired.

What does Beta-Alanine do?

Reducing fatigue is what Beta-Alanine aims to achieve.

Don’t get me wrong, acidity is not the only way muscles can get fatigued but it is certainly one of the main ways.

Beta-Alanine benefits the body by increasing the levels of carnosine in the muscle and brain cells, thus allowing you to perform more reps before tiring.

But what about other things baking soda?

Granted, it is a base with a high PH that works well to reduce acidity, which has a low PH.

However, to get the ideal results, you would need to consume sodium bicarbonate (baking soda) in large and very unhealthy doses.

Beta-Alanine is a much healthier option.

You might now wonder: why not supplement with carnosine directly?

Great question!

Carnosine is the resulting molecule from beta-alanine and L-histidine.

Consuming carnosine directly will result in the carnosine being broken down into these two amino acids and then converted back.

Quite inefficient don’t you think?

Since the body already contains sufficient amounts of L-histidine, taking Beta-Alanine benefits the body by providing it with the ingredient it needs to produce more amounts of carnosine.

Beta-Alanine Dosage

If you are an active person and you love to workout, chances are I’ve gotten your attention with Beta-Alanine.

So, if you are you wondering how to take Beta-Alanine, keep reading.

According to scientific research, the right dose of Beta-Alanine is between 2 grams and 4.8 grams per day. Note: taking more does not mean you will be able to lift more. It simply means it will take a bit longer for your muscles to tire allowing you to squeeze in a few more reps.

For people who plan on maximizing the number of reps, look at it this way:

Carnosine in the body’s cells will get depleted with each muscle contraction.

The more repetitions you do, the more carnosine gets used up. So, if you plan on maximizing your number of repetitions, you would benefit from taking a higher dose of 4.8 grams.

On the other hand, there will not be much of a difference if you took 2 grams or 4.8 grams if you don’t train as hard.

When to take Beta-Alanine?

Clinical Studies suggest taking a daily Beta-Alanine intake of 2 to 5 grams.

Beta-Alanine benefits will not occur overnight but are instead cumulative.

This means you will need to take beta-alanine for several weeks to build up sufficient levels of carnosine in the cells.

Just ensure you keep within the clinically recommended dose of 2 – 4.8grams.

It’s important to get rid of unrealistic expectations that so many athletes have about supplements.

Again, keep in mind: results come from an accumulation of hard training, good diet and the use of supplements. 

The tingling sensation

For most users that consume Beta-Alanine, the tingling sensation is an all too real experience.

Many people wonder where it comes from, that pins and needles sensation on the face, neck, and hands.

It’s the nerves. 

Beta-Alanine affects individuals differently.

Some might have the tingles for 30 minutes while others might have them for an hour.

Then there’s the quantity.

The more Beta-Alanine you take the more the tingling. People taking between 2 and 4.8 grams will definitely feel the effects.

What does this mean for products claiming to have high amounts of Beta-Alanine?

Well, if you take these supplements and you don’t feel the tingles, there is a good chance it’s a hoax. Your best bet is to try another product.

Oddly, while the tingles might be uncomfortable, some people actually get accustomed to them.

If you are in the category that doesn’t enjoy the feeling, here’s what you can do.

Take Beta-Alanine with food.

This causes it to be absorbed into the bloodstream much slower reducing the high blood concentrations that irritate the nerves.

Second, if you prefer taking the higher dose of 4.8 grams, you can divide this into smaller doses of 1.2 grams which you can then take in four intervals throughout the day.

And lastly, if you’ve got the extra money, you can buy Beta-Alanine tablets that come with a time-release capsule or coating. This slower release has been shown to be highly effective in reducing and sometimes completely eliminating the tingles.

Side Effects of Beta-Alanine

One great thing with the amino acid Beta-Alanine is that the only side effect is the tingling sensation.

There is one point to take note of.

Yet another amino acid called taurine is transported to the cells by the same type of protein that transports Beta-Alanine to the cells.

Taurine is known to prevent muscle cramping, which then means too much intake of Beta-Alanine could result in insufficient levels of taurine putting you at risk of getting cramps.

However, by taking the recommended dose of between 2 grams and 4.8 grams, you should be fine.

But what if you start to get muscle cramps?

Simply add taurine to your supplement intake in small doses of between 1 and 2 grams per day.

The Best Beta-Alanine Product

There are several things to remember when purchasing a Beta-Alanine product:

  • If you purchase a supplement that claims to have the proper dosage of Beta-Alanine and it doesn't give you any tingles, stop and switch to something else.
  • If it contains less than two grams of Beta-Alanine per serving, stay away.

Keeping things short, if you want to experience the energy rush and performance boost that only a quality clinically effective dosages can deliver then you want to give NF Sports Beta-Alanine a try.

Also, did we mention all of our products are:

  • Produced in a pharmaceutical-grade manufacturing facility.
  • Use only the highest ingredients
  • Use NO artificial flavors, colors or sweeteners. 

Final thoughts

Beta-Alanine benefits are undeniable.

Beta-Alanine improves the carnosine levels in your cells allowing you to perform more repetitions.

While the only side effect is a tingling sensation that occurs about 15 minutes after taking Beta-Alanine, this is completely harmless.

What’s more, Beta-Alanine has been shown to result in muscle growth.

Source: https://nfsports.com/blogs/supplements/beta-alanine-benefits