Beta-alanine effects

Beta-alanine is a non-proteinogenic amino acid that enhances exercise performance, particularly in high-intensity activities lasting from 1 to 10 minutes.

It works by increasing carnosine levels in the body, which helps maintain acid-base balance in the skeletal muscles, brain, and heart.

Studies have found that a range of 3.2 to 6.4 grams per day of beta-alanine is effective for enhancing exercise performance.

To optimize carnosine stores, a chronic loading dose of 4 to 6 grams per day divided into doses of 2 grams or less for a minimum of 2 weeks is suggested.

This results in a 20% to 30% increase in muscle carnosine stores, with a 40% to 60% increase observed after 4 weeks.

Beta-alanine supplementation has been shown to improve performance during high-intensity exercise, such as sprinting and weightlifting, by buffering acid in muscles and delaying the onset of neuromuscular fatigue.

It can also help reduce blood glucose and insulin resistance in people with diabetes or obesity and may have potential anti-aging effects.

However, beta-alanine can cause a harmless tingling sensation known as paresthesia, particularly in the face, neck, and back of the hands.

This side effect can be minimized by taking smaller doses, using extended-release formulations, or spacing doses at least 3 hours apart.

Combining beta-alanine with creatine may enhance its effectiveness.

Additionally, carnosine levels may increase to a greater extent when beta-alanine is co-ingested with a meal containing carbohydrates and protein or when taken with caffeine, though there isn’t much research in support of these effects.

Tingling Sensation: Beta-alanine can cause a tingling sensation, known as paresthesia, which is harmless but may be uncomfortable for some people.

Reduction in Taurine Levels: Beta-alanine can compete against taurine for absorption in muscles, potentially leading to a decline in taurine levels.

Beta-alanine is generally considered safe for healthy individuals, but it’s a good idea to consult with a healthcare professional before starting supplementation, especially if you have any underlying health conditions or are taking other medications.