Key Takeaways

  • Enhances Performance: Increases carnosine levels in muscles, reducing fatigue for longer, more effective workouts.
  • Optimal Dosage: Recommended daily intake between 2 to 4.8 grams, tailored to workout intensity.
  • Tingling Sensation: A common, harmless side effect. Mitigated by consuming with food or using time-release tablets.
  • Side Effects: Primarily tingles, with potential for muscle cramps at high doses due to reduced taurine levels. Can be balanced with taurine supplementation.

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? 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 conclusions, read this post to the end and decide for yourself if what I discuss is something worth your time. A study shows beta-alanine increases the carnosine stores in your muscles, which means you will tire less during your workout.


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, say 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. 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 like 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 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. You should note that 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. 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. First, 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. 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, but 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 dosage 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 it. This is completely harmless. What’s more, beta-alanine has been shown to result in muscle growth.


    Health and Safety Notice for Our Readers

    At NF Sports, we're dedicated to supporting your fitness journey with high-quality, natural supplements made in an FDA-registered facility. Our content and product recommendations are for informational purposes only and are not intended as medical advice.

    Consult Your Doctor: Before starting any new supplement regimen, especially if you have health concerns or conditions, consult with a healthcare professional to ensure it's safe and right for you.

    FDA Disclaimer: Our products are designed to support your wellness journey but have not been evaluated by the FDA to diagnose, treat, cure, or prevent any disease.



    What is beta-alanine?

    A: beta-alanine is a non-essential amino acid that, when ingested, increases carnosine levels in muscles. This helps reduce muscle fatigue, allowing for longer and more intense workout sessions.


    How does beta-alanine improve workout performance?

    It increases the concentration of carnosine in muscles, which buffers acid buildup, delaying the onset of muscle fatigue and extending workout capacity.


    What is the recommended dosage for beta-alanine?

    The scientifically backed dosage ranges from 2 grams to 4.8 grams per day, depending on the intensity of your workouts and your body's response.


    What are the side effects of beta-alanine?

    The most noted side effect is a tingling sensation, known as paresthesia. Additionally, excessive intake may impact taurine levels, potentially leading to muscle cramps, which can be countered by taurine supplementation.


    How can I reduce the tingling sensation caused by beta-alanine?

    To minimize tingling, consume beta-alanine with food, split the dosage throughout the day, or opt for time-release capsules.


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