Carnosine has antioxidant and immune-enhancing properties. It also benefits muscle function in older adults. The top food sources of beta-alanine are meat, poultry and fish. It is a part of larger compounds — mainly carnosine and anserine — but breaks free when they are digested. Although most people can get sufficient amounts of beta-alanine from their diet, supplements raise its levels even further. The standard dosage of beta-alanine is 2—5 grams daily Consuming beta-alanine with a meal can further increase carnosine levels Beta-alanine supplements seem to be better at replenishing muscle carnosine levels than taking carnosine itself It is generally recommended to consume 2—5 grams of beta-alanine daily.
Taking it with a meal may be even more effective. The intensity of this tingling increases with dosage size. It can be avoided by taking small doses — around mg at a time 3. There is no evidence that paraesthesia is harmful in any way Another possible side effect is a decline in taurine levels.
This is because beta-alanine can compete against taurine for absorption in your muscles. Side effects include tingling and decreases in taurine.
The data is limited, but beta-alanine seems safe for healthy individuals. Beta-alanine is often combined with other supplements, including sodium bicarbonate and creatine. Sodium bicarbonate , or baking soda, enhances exercise performance by reducing acid in your blood and muscles 3.
The results suggest some benefits from combining the two supplements — especially during exercises in which muscle acidosis inhibits performance 33 , Creatine helps high-intensity exercise performance by increasing ATP availability. When used together, creatine and beta-alanine have been shown to benefit exercise performance, strength and lean muscle mass 35 , 36 , Beta-alanine may be even more effective when combined with supplements like sodium bicarbonate or creatine.
The body combines beta-alanine with another amino acid called histidine to make a third amino acid called carnosine, which can help delay fatigue during intense exercise by buffering the buildup of acid in muscles.
Beta-alanine is safe at recommended servings, says Fritz, but always check with your doctor before taking any supplement. When it occurs, the tingling happens in the hands, face, and neck and is dose-dependent. So if beta-alanine makes you tingle, and that makes you uncomfortable, break up your serving size into smaller amounts during the day — half in the morning, half at night, for example.
What Does Beta-Alanine Do? What is beta-alanine exactly and how you can use it to help build a better you? What is Beta-Alanine? Benefits of Beta-Alanine Supplementation Research has shown that beta-alanine supplementation is an effective way to increase muscle carnosine levels, by increasing carnosine synthesis, leading to improved lactic acid buffering. In different clinical studies researchers had subjects stack creatine and beta-alanine with the science showing no harmful effects from combining the two ingredients Research on beta-alanine shows that it can pair well with other dietary supplements including sodium-bicarbonate and caffeine containing pre-workouts.
Side Effects of Beta-Alanine The Tingles Paresthesia is the harmless tingling sensation some people experience when they supplement with beta-alanine. Search Articles. Topics Nutrition Motivation Training. Follow Us. Featured Product. We'd love to hear from you. Learn How. Adv Nutr. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids,30, Br J Sports Med,51, NAI has also provided free beta-alanine supplements for several original studies conducted by Dr Saunders, but NAI has never had any input into study design, interpretation or dissemination of results.
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