Takeaways:
- Beta-alanine boosts exercise performance
- It can cause harmless tingling sensations
- Proper dosing helps manage the itch
- Slow-release formulas reduce tingles
- Benefits occur with consistent use
- Combining with other supplements enhances effects
Understanding Beta-Alanine
Beta-alanine is a popular supplement for those who are physically active. It’s an amino acid that helps your muscles produce carnosine.[1] During intense exercise, carnosine helps reduce acid build-up in the muscles, allowing you to exercise longer before feeling tired.[2]
Many athletes and fitness enthusiasts use beta-alanine to improve their performance. By delaying muscle fatigue, this supplement can be useful for activities such as weightlifting or sprinting, providing a slight advantage during workouts.
Beta-alanine works by increasing the amount of carnosine in your muscles over time.[3] Higher carnosine levels mean your muscles are better at buffering the acid produced during exercise. This results in improved endurance and the ability to generate more power during high-intensity activities.
The Itch Factor: Beta-Alanine Paresthesia
Paresthesia is a common side effect that some people experience after taking beta-alanine supplements. It’s often described as a tingling or itching sensation on the skin[4] , and it can feel unusual or uncomfortable for some.
This itchy feeling happens because beta-alanine interacts with nerve receptors in the skin.[5] These interactions stimulate the nerves, causing the tingling sensation that many users report.
Not everyone who takes beta-alanine experiences paresthesia, and for those who do, the intensity can vary. Some may only feel a slight tingling, while others experience a more noticeable and potentially distracting sensation.
Mechanism Behind the Itch
Beta-alanine activates nerve receptors called MrgprD, located in the skin and spinal cord.[6] When these receptors are stimulated, they send signals to the brain, creating the feeling of tingling.
The intensity of paresthesia can vary quite a bit. It usually begins within 10 to 20 minutes after taking beta-alanine, and the feeling may last for about an hour.[7] These times can change depending on the dosage and how sensitive you are to the supplement.
Several things can influence how strong the itchy feeling is:
- Dosage amount
- Individual sensitivity
- Form of supplement (powder, capsule, etc.)
- Timing of intake
- Body mass and composition
Benefits of Beta-Alanine Supplementation
Beta-alanine offers several advantages for those looking to improve their workouts. Its primary benefit is enhanced exercise performance, which is a result of increased carnosine levels in the muscles.[8]
By using beta-alanine regularly, athletes may be able to delay the onset of fatigue.[9] This means they can work out for longer periods during training or competition, which can eventually lead to improved results.
Improved Endurance
Beta-alanine is particularly helpful for high-intensity activities. It allows muscles to maintain their performance for longer periods, particularly during efforts that last for about one to four minutes.[10]
During strenuous exercise, muscles produce lactic acid, which causes a burning sensation. Beta-alanine helps to reduce this acid build-up[11] , allowing athletes to push through discomfort and continue exercising.
Muscle Growth and Recovery
Some evidence suggests that beta-alanine may contribute to muscle growth.[12] By enabling more work during training, it could increase the stress on muscles, which is a key factor in stimulating growth.
Beta-alanine might also help with recovery after workouts.[13] By decreasing acid build-up in the muscles, it may reduce muscle damage. This could lead to faster recovery between exercise sessions.
Exercise Type | Beta-Alanine Effect |
---|---|
Sprinting | Moderate improvement |
Weightlifting | Slight improvement |
Long-distance running | Minimal effect |
High-intensity intervals | Significant improvement |
Team sports | Moderate improvement |
Mitigating the Itch: Strategies for Comfortable Supplementation
Many people want to experience the benefits of beta-alanine without the itchy feeling. Fortunately, there are ways to lessen paresthesia, making supplementation more comfortable.
Dosage Adjustments
Taking the right dose is very important for managing the itch. Using smaller doses throughout the day can help maintain stable blood levels of the supplement without over-stimulating the nerve receptors.[14]
Finding the right dose for you may take a bit of experimentation. Start with a small dose and slowly increase it, which will help you determine the ideal amount for your personal needs.
Here are some recommended ways to dose beta-alanine to reduce paresthesia:
- Split daily dose into 4-6 smaller servings
- Start with 0.8-1.6 grams per serving
- Increase gradually over several weeks
- Don’t exceed 6.4 grams total per day
Timing Your Intake
The timing of when you take beta-alanine can impact the intensity of the itch. Taking it with meals can help reduce the tingling sensation.[15] The presence of food slows down its absorption, lessening the impact on nerve receptors.
Try these tips for better timing:
- Take doses with main meals
- Avoid large doses before workouts
- Space doses at least 3-4 hours apart
- Consider taking before bed if tingles don’t affect sleep
Alternative Formulations
Some beta-alanine products are designed to release slowly. These formulas deliver the amino acid gradually, which can help to lower the intensity of paresthesia for many users.[16]
Different forms of beta-alanine supplements can have varying effects on the itching sensation. Powders may cause more intense tingling, while capsules or tablets often result in milder symptoms.
Formulation | Itch Intensity | Absorption Rate |
---|---|---|
Powder | High | Fast |
Capsules | Moderate | Moderate |
Tablets | Low-Moderate | Slow |
Slow-release | Very Low | Very Slow |
Beta-Alanine and Exercise Performance
Beta-alanine can affect different types of exercise in different ways. Knowing these effects helps people maximize the benefits. Let’s see how it impacts various training styles.
Strength Training
For weightlifters, beta-alanine can help boost performance by increasing the number of repetitions they can perform in a set, allowing them to do more work during their training sessions.[17]
Beta-alanine is especially effective in the 8-15 repetition range, where muscle endurance becomes more important.[18] The acid-buffering effect allows for more quality reps, which can lead to greater strength gains over time.
Endurance Sports
Beta-alanine has shown mixed results in long-duration activities.[19] It is most beneficial in high-intensity endurance events, typically those lasting from 1 to 4 minutes.
Examples where beta-alanine may help include:
- 400-800 meter running
- 100-200 meter swimming
- 4000 meter cycling
- Rowing events
In longer events, the benefits are less clear. However, some athletes still report that they experience improved performance.
High-Intensity Interval Training (HIIT)
HIIT workouts can benefit significantly from beta-alanine. It allows for more work during intense bursts, while also helping with recovery between intervals.[20]
Here’s how to use beta-alanine for HIIT:
- Start supplementation 4-6 weeks before intensifying HIIT
- Take 3.2-6.4 grams daily, split into smaller doses
- Perform HIIT 2-3 times per week
- Gradually increase interval intensity and duration
- Monitor performance improvements over time
Safety and Side Effects
Beta-alanine is generally considered safe for most people. Studies show that the main side effect is paresthesia, or the tingling sensation.[21] However, it’s always important to be informed about any supplement you take.
The most common side effect of beta-alanine is the tingling sensation. This is not harmful and usually goes away quickly. Some users even see it as a sign that the supplement is working.
Long-term Use Considerations
Long-term studies on beta-alanine are still limited.[22] Current research suggests it is safe to use for extended periods. However, some experts suggest cycling off of it periodically.[23]
Cycling beta-alanine means taking it for a certain period of time followed by a break. This may help to prevent the body from building up a tolerance. A common cycle is 12 weeks on, followed by 4 weeks off.[24]
Interactions and Precautions
Beta-alanine does not have many known interactions with medications.[25] However, it is always best to check with your doctor before starting any new supplement.
Some groups should be cautious with beta-alanine:
- Pregnant or nursing women
- Individuals with pre-existing medical conditions
- People taking multiple supplements or medications
Watch for these signs of adverse reactions:
- Severe skin reactions
- Difficulty breathing
- Dizziness or fainting
- Unusual heart rhythm
If you experience any of these, stop taking the supplement and seek medical advice.
Combining Beta-Alanine with Other Supplements
Many athletes combine beta-alanine with other supplements to enhance their overall performance. Let’s explore common combinations and their potential effects.
Beta-Alanine and Creatine
Beta-alanine and creatine often work well together. Creatine can boost short-term power, while beta-alanine improves endurance.[26] Together, they can provide a wide range of exercise benefits.
This combination may lead to increased strength and muscle gains.[27] It is popular among bodybuilders and strength athletes. The two supplements use different mechanisms in the body, so they do not interfere with each other.
Pre-Workout Formulas
Many pre-workout products contain beta-alanine.[28] These formulas aim to boost energy and performance. Beta-alanine is often paired with caffeine, citrulline, and other supplements intended to enhance workout capacity.
When selecting a pre-workout with beta-alanine, consider:
- Dosage of beta-alanine (look for 1.6-3.2 grams)
- Other ingredients and their amounts
- Timing of use relative to your workout
- Your sensitivity to stimulants
Pre-Workout | Beta-Alanine Content | Other Key Ingredients |
---|---|---|
Brand A | 2.5g | Caffeine, Citrulline |
Brand B | 1.6g | Creatine, BCAAs |
Brand C | 3.2g | Caffeine, Beta-alanine only |
Optimal Supplementation Practices
To maximize the benefits of beta-alanine, it is important to follow some guidelines. Proper usage ensures you get the desired results while managing side effects.
Loading Phase
A loading phase can help saturate your muscles with carnosine quickly. This involves taking higher doses for several weeks.[29] Although not strictly necessary, it can speed up results.
There is some discussion about whether loading is needed. Research shows that you can still experience benefits with or without it.[30] The main advantage of loading is reaching peak levels sooner.
Maintenance Dosing
After a loading phase (or from the start), a maintenance dose keeps carnosine levels high.[31] This dose is typically lower than the loading amount and helps prevent levels from decreasing.
Tips for long-term beta-alanine use:
- Stick to 3.2-6.4 grams daily
- Split into smaller doses if needed
- Take with meals when possible
- Be consistent with daily intake
- Monitor performance changes
Steps for a personalized beta-alanine plan:
- Determine your goals (endurance, strength, etc.)
- Choose a starting dose (2-3 grams daily)
- Assess tolerance to paresthesia
- Adjust dose and timing as needed
- Track performance improvements
- Reassess every 4-6 weeks
Beta-Alanine for Non-Athletes
Beta-alanine is not just for competitive athletes. It may offer benefits for everyday health and fitness as well. Let’s explore potential uses outside of sports performance.
Cognitive Function
Some studies suggest that beta-alanine might support brain health. Carnosine, which beta-alanine helps to produce, acts as an antioxidant and may protect brain cells from damage.[32]
Early research indicates that there may be potential for improved focus and mental clarity. However, more studies are needed to confirm these effects. For now, cognitive benefits are a promising area of study.
Aging and Muscle Health
As people age, muscle mass tends to decline. This loss, called sarcopenia, can affect quality of life. Beta-alanine might help to combat this age-related muscle loss.[33]
By improving muscle endurance, beta-alanine could help older adults stay active. This increased activity may slow muscle loss over time and may support overall health and independence for aging populations.
FAQs
Is beta-alanine itch dangerous?
How long does beta-alanine itch last?
Can you build a tolerance to beta-alanine itch?
Does beta-alanine affect sleep?
Is beta-alanine worth the side effects?
How quickly does beta-alanine work?
Can I take beta-alanine on an empty stomach?
Does beta-alanine increase muscle size?
Conclusion
Beta-alanine has clear benefits for exercise performance. It can help delay fatigue during high-intensity activities. This can lead to more effective workouts and faster progress.
The itching sensation, though annoying, is not harmful. Many people find that the benefits of beta-alanine outweigh this side effect. Adjusting your dose or using slow-release formulas can reduce any discomfort.
If you want to push your limits, consider trying beta-alanine. Begin with a small dose and see how your body responds. With consistent use, you may notice improvements in your training.
Remember that supplements are meant to support a good training plan, not replace it. Combine beta-alanine with a consistent workout routine and proper nutrition for the best chances of success.
Stay informed about your supplements. Research continues to provide new information about beta-alanine. Keep an eye on emerging studies to maximize the benefits of supplementation.
Beta-alanine is a non-essential amino acid and a precursor to carnosine which is stored in skeletal muscle. It is widely used in sports supplements to enhance exercise performance.
Source: “The Effect of β-Alanine Supplementation on Performance, Cognitive Function and Resiliency in Soldiers” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9961614/
Carnosine helps to buffer hydrogen ions (H+) in the muscle which are produced during intense exercise and contribute to muscular fatigue. By doing so, it can delay fatigue and improve performance.
Source: “Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9261744/
Beta-alanine is the rate-limiting precursor for muscle carnosine synthesis. Supplementation increases muscle carnosine concentration over time, leading to performance benefits.
Source: “The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis” https://pubmed.ncbi.nlm.nih.gov/16554972/
Paresthesia is a well-known and harmless side effect of beta-alanine supplementation. It is caused by beta-alanine activation of nerve receptors in the skin.
Source: “Effect of slow-release β-alanine tablets on absorption kinetics and paresthesia” https://pubmed.ncbi.nlm.nih.gov/22139410/
Beta-alanine interacts with Mas-related G protein-coupled receptors (Mrgprs), specifically MrgprD, which are located on sensory neurons in the skin, causing a tingling sensation.
Source: “β-Alanine supplementation for athletic performance: an update” https://pubmed.ncbi.nlm.nih.gov/24276304/
Beta-alanine activates MrgprD receptors located in sensory neurons, including those in the skin and spinal cord, which are responsible for the paresthesia sensation.
Source: “β-Alanine supplementation for athletic performance: an update” https://pubmed.ncbi.nlm.nih.gov/24276304/
The intensity and duration of paresthesia vary between individuals, based on dosage, and individual sensitivity. Onset is typically within 10-20 minutes with duration around 1 hour.
Source: “Effect of slow-release β-alanine tablets on absorption kinetics and paresthesia” https://pubmed.ncbi.nlm.nih.gov/22139410/
Beta-alanine’s ability to enhance performance stems from its role in increasing carnosine levels in muscles. Increased carnosine levels provide better buffering capacity, which improves exercise performance.
Source: “Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9261744/
Beta-alanine’s ability to delay fatigue is largely attributed to its effect on muscle carnosine levels, which act as a buffer against the build up of acid that occurs during exercise.
Source: “Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women” https://pubmed.ncbi.nlm.nih.gov/17136505/
Studies suggest that beta-alanine supplementation is particularly effective at improving performance during high-intensity exercises lasting between 1 and 4 minutes, such as interval training or sprints.
Source: “Kinetics of Muscle Carnosine Decay after β-Alanine Supplementation: A 16-wk Washout Study” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8048732/
During high intensity exercise, hydrogen ions (H+) are produced, leading to a decrease in pH which is often perceived as a burning sensation. Beta-alanine, by boosting muscle carnosine, improves the buffering capacity of muscles against these H+, helping to reduce the burning sensation.
Source: “The Effect of β-Alanine Supplementation on Performance, Cognitive Function and Resiliency in Soldiers” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9961614/
While beta-alanine does not directly stimulate muscle protein synthesis, it may indirectly contribute to muscle growth by allowing for more high-intensity training, which is a key stimulus for hypertrophy.
Source: “Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players” https://pubmed.ncbi.nlm.nih.gov/21659893/
Beta-alanine may indirectly contribute to recovery by mitigating the negative effects of exercise-induced muscle acidosis by increasing the muscle’s buffering capacity, potentially minimizing muscle damage and reducing recovery time.
Taking smaller doses throughout the day, rather than one large dose, can help to reduce paresthesia by reducing the peak concentration in the blood, minimizing overstimulation of nerve receptors.
Source: “β-Alanine supplementation for athletic performance: an update” https://pubmed.ncbi.nlm.nih.gov/24276304/
Taking beta-alanine with food can help to slow its absorption rate, which helps to mitigate paresthesia by causing a slower rise in blood levels.
Source: “Effect of slow-release β-alanine tablets on absorption kinetics and paresthesia” https://pubmed.ncbi.nlm.nih.gov/22139410/
Slow-release formulations of beta-alanine provide a more gradual increase in blood concentrations, resulting in less paresthesia compared to immediate-release versions.
Source: “Effect of slow-release β-alanine tablets on absorption kinetics and paresthesia” https://pubmed.ncbi.nlm.nih.gov/22139410/
Beta-alanine increases muscle carnosine which improves buffering capacity. Improved buffering allows for more reps at a given intensity, which can increase training volume.
Source: “Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity” https://pubmed.ncbi.nlm.nih.gov/16868650/
Beta-alanine’s effectiveness in improving performance in the 8-15 rep range is largely due to its ability to enhance muscle buffering capacity, which becomes more important during these prolonged sets.
Source: “Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9261744/
While beta-alanine is effective for high-intensity exercise lasting 1-4 minutes, its effect on long-duration activities is less consistent. While some endurance athletes report benefits, the data is less conclusive.
Source: “Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9261744/
Beta-alanine supplementation allows for increased work during the high-intensity bursts of HIIT workouts due to its effect on muscle buffering. It may also help with recovery between intervals.
Source: “Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9261744/
Paresthesia, a tingling or itching sensation, is the most commonly reported side effect of beta-alanine supplementation. It’s not harmful and typically subsides within an hour.
Source: “Effect of slow-release β-alanine tablets on absorption kinetics and paresthesia” https://pubmed.ncbi.nlm.nih.gov/22139410/
While research on beta-alanine has been conducted, long-term studies are less prevalent, so more information is needed about long term use.
Source: “The Effect of β-Alanine Supplementation on Performance, Cognitive Function and Resiliency in Soldiers” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9961614/
Although research shows that beta-alanine is likely safe for extended use, some experts suggest cycling to prevent a possible tolerance effect from developing, although current studies do not show tolerance.
Source: “The Effect of β-Alanine Supplementation on Performance, Cognitive Function and Resiliency in Soldiers” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9961614/
A 12 week on and 4 week off cycling protocol is commonly recommended, but this is based more on anecdotal evidence than research, but can be used as a starting point to see if cycling improves effectiveness.
Beta-alanine does not have any known major drug interactions, but it’s important to still consult with a healthcare professional before starting any new supplement.
Creatine works by improving ATP regeneration (short-term power), while beta-alanine improves muscle buffering capacity (endurance), and can be used together to improve exercise performance, as their mechanisms of action don’t interfere with each other.
The combination of creatine and beta-alanine can potentially lead to greater increases in strength and muscle mass because creatine and beta-alanine can allow for more work to be done, and also have potential anabolic effects.
Source: “Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players” https://pubmed.ncbi.nlm.nih.gov/21659893/
Beta-alanine is a common ingredient in pre-workout supplements because of its ability to enhance exercise performance by boosting muscle carnosine levels, leading to improved muscular endurance.
A loading phase of beta-alanine supplementation, typically using higher doses, for 2-4 weeks can help to quickly increase muscle carnosine concentrations. This approach is commonly used to achieve performance improvements faster.
Source: “The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis” https://pubmed.ncbi.nlm.nih.gov/16554972/
While a loading phase can speed up muscle carnosine accumulation, studies have shown that performance improvements can still be achieved with consistent dosing without a loading period, though it may take longer.
Source: “Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9261744/
After an initial loading phase, a maintenance dose of beta-alanine is used to maintain elevated levels of muscle carnosine. However, if a loading phase is skipped, it will take longer for muscle carnosine to reach peak concentrations.
Source: “The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis” https://pubmed.ncbi.nlm.nih.gov/16554972/
Carnosine, which is produced with beta-alanine, is an antioxidant and has been shown to have a neuroprotective effect in some studies, so beta-alanine has been shown to provide these effects, but more research is needed.
Beta-alanine has the potential to help combat sarcopenia by improving muscle endurance and allowing older adults to stay more active, but current research is limited.
The paresthesia typically begins within 10-20 minutes of taking beta-alanine and can last up to 60 minutes, but the duration can vary by individual and dosage.
Source: “Effect of slow-release β-alanine tablets on absorption kinetics and paresthesia” https://pubmed.ncbi.nlm.nih.gov/22139410/
Some users report a reduction in the severity of paresthesia over time with consistent beta-alanine supplementation, but complete tolerance is not commonly observed.
Beta-alanine itself does not impact sleep but the tingling sensation from paresthesia can be distracting and interfere with sleep if taken too close to bedtime.
It generally takes 2-4 weeks of consistent beta-alanine supplementation to experience performance improvements, as it can take this amount of time to increase muscle carnosine concentrations.
Source: “The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis” https://pubmed.ncbi.nlm.nih.gov/16554972/
While beta-alanine does not directly lead to muscle growth, it increases muscle buffering capacity, which can result in more intense workouts and increased training volume, which can have a positive impact on hypertrophy.