From the Research
Beta-alanine doses of 800 mg or higher taken as a single dose are likely to cause muscle twitching, also known as paresthesia. This side effect typically manifests as a tingling sensation in the face, neck, hands, or arms that begins about 10-20 minutes after ingestion and can last for up to an hour. The twitching occurs because beta-alanine binds to nerve receptors in the skin, triggering this harmless but sometimes uncomfortable sensation. To minimize this side effect while still obtaining the potential exercise performance benefits of beta-alanine, consider taking smaller doses (400-800 mg) multiple times throughout the day or use time-released formulations. The total daily recommended dose for performance benefits is typically 3.2-6.4 grams, but splitting this into smaller doses can significantly reduce the likelihood and intensity of paresthesia 1.
Some key points to consider:
- Beta-alanine supplementation can increase muscle carnosine content and improve anaerobic exercise performance by enhancing intracellular buffering capacity 2.
- A sustained-release formulation of β-alanine has been shown to circumvent paresthesia and extend the period of supply to muscle for carnosine synthesis 3.
- Symptoms of paresthesia may be observed if a single dose higher than 800 mg is ingested, but can be prevented by using controlled release capsules and smaller dosing strategies 1.
- The twitching sensation is temporary and not harmful, but it can be distracting during exercise or daily activities.
It's worth noting that the most recent and highest quality study on this topic is from 2019, which compared sustained-release and rapid-release β-alanine formulations on changes in skeletal muscle carnosine and histidine content and isometric performance following a muscle-damaging protocol 3. This study found that only participants consuming the sustained-release formulation experienced a significant increase in muscle carnosine, and that symptoms of paresthesia were significantly more frequent in the rapid-release group.
Overall, to minimize the risk of muscle twitching, it is recommended to take beta-alanine in smaller doses (400-800 mg) multiple times throughout the day, or use a sustained-release formulation. This can help to reduce the likelihood and intensity of paresthesia while still obtaining the potential exercise performance benefits of beta-alanine.