What Are the Side Effects of Taking Beta-Alanine?

Most athletes are familiar with the many benefits of beta-alanine. Many rely on beta-alanine supplementation for increased endurance, faster muscle growth and recovery, and laser focus. The benefits can dramatically enhance workouts and lead to bigger gains and PRs. But what are the side-effects of beta-alanine? Here’s what you need to know about beta-alanine supplementation and how to minimize the side effects while maximizing your results.

What is Beta-Alanine?

First, what is beta-alanine exactly? Beta-alanine is a non-proteogenic amino acid that’s naturally produced in the body and also found in foods such as certain meat and fish. It combines with the amino acid histidine to form a dipeptide called carnosine. Over time, carnosine buffers the pH decline that causes the onset of muscle fatigue and failure, while building endurance and improving recovery. The body’s natural production and most diets, however, do not have enough beta-alanine needed to improve athletic performance.

According to The International Society of Sports Nutrition (ISSN), supplementing with beta-alanine for a minimum of two to four weeks can “improve exercise performance, with more pronounced effects” and “currently appears to be safe in healthy populations at recommended doses”^[1].

What to Expect When Ingesting Beta-Alanine

Ingesting high amounts of beta-alanine activates certain neurons responsible for initiating the temporary itching and tingling of the skin, typically on the neck, shoulders, and/or arms. This sensation is referred to as paresthesia.

While paresthesia can be slightly uncomfortable, there is no need to be alarmed. According to one study, there are no harmful effects associated with paresthesia that occurs after ingesting beta-alanine.* And the International Society of Sport Nutrition has concluded that “beta-alanine supplementation currently appears to be safe in healthy populations at recommended doses.”

Keep in mind that each person’s paresthesia threshold varies, however, so the level of itching and/or tingling may also vary depending upon the individual, the dosage amount, and food intake prior to supplementing with beta-alanine.

Minimizing the Side Effects

To minimize the side effects of beta-alanine, stack multiple doses throughout the day or use a sustained release version. SR CarnoSyn^®’s sustained release formulation is designed to minimize paresthesia sensations associated with instant-release beta-alanine. This delivery system allows athletes to ingest higher levels of beta-alanine comfortably and with extended absorption, which converts to faster increases in muscle carnosine (and faster gains). Keep in mind that sufficient daily dosage is key for performance improvement.

How Safe Are the Ingredients in Your Pre-Workout?

While beta-alanine is typically regarded as safe, it’s important to know what insidious ingredients might be hiding in your pre-workout supplements — especially when generic brands abound.

SR CarnoSyn^® is a patented ingredient available in tablet form. It contains the only beta-alanine that has successfully obtained NDI status from the FDA. CarnoSyn^® beta-alanine can be used in a number of dosage forms: powders, tablets, capsules, stick packets, chewables/lozenges, and more.

CarnoSyn^® vs. Generic Beta-Alanine

Not all beta-alanine is created equal. It is important to know the difference between generic beta-alanine and a quality supplement you can trust. In terms of CarnoSyn^® vs. generic beta-alanine, there is a significant difference. Generic beta-alanine is not backed by science, nor protected by trademark registration. The quality of generic beta-alanine cannot be trusted to match that of patented CarnoSyn^® beta-alanine. Manufacturers often claim their products have the same chemical structure identification, purity levels, and even the same benefits. Those claims, however, are not backed by the FDA for their process and purity, nor supported by science.

CarnoSyn^® is scientifically proven to be effective at improving athletic performance in all types of athletes. In fact, CarnoSyn^®‘s performance-boosting benefits are backed by more than 55 studies. These studies helped secure 20 global patents. The patented use of CarnoSyn^® beta-alanine has led to significant advancements in muscle performance technology. CarnoSyn^® is the only beta-alanine that has been certified by national and international agencies to be safe and effective, and the only beta-alanine to obtain the FDA status of New Dietary Ingredient (NDI) and Generally Recognized as Safe (GRAS) status. Containing ZERO banned substances, you’ll always know where your beta-alanine comes from—and that it’s safe and effective.

Instant Release vs. Sustained Release

There are two ways to get results with CarnoSyn^® beta-alanine: via instant release and sustained release formulas. SR CarnoSyn^® offers the same benefits as instant release CarnoSyn^®, but in an advanced delivery system allowing higher dosing levels. Sustained-release properties also help minimize paresthesia and extend retention. Using instant release and sustained release in tandem gives athletes the ability to stack their dosing for higher quantities of beta-alanine and greater performance gains. For example, in a study comparing sustained-release and instant-release, SR CarnoSyn^® demonstrated a 16.4% greater increase in muscle carnosine than instant beta-alanine.^[2]

CarnoSyn^® beta-alanine can be used in a number of dosage forms: powders, tablets, capsules, stick packets, chewables/lozenges, and more. SR CarnoSyn^® is a patented ingredient available in tablet form. It contains the only beta-alanine that has successfully obtained FDA NDI status.

How Do I Find CarnoSyn^®-Verified Brand Partners?

When you see brands with the CarnoSyn^® logo, you’ll know you’ve found a product that contains the only proven and trusted beta-alanine ingredient. Visit the CarnoSyn® Verified page, where you can browse the list of CarnoSyn^®-Verified Brand Partners and find beta-alanine products that provide the optimal dose at the best time.