From the Guidelines
Taking 800mg of beta-alanine for the first time carries a moderate chance of experiencing muscle twitching, with the actual likelihood being difficult to quantify but considered relatively low, around 2-3 on a scale of 1-10, based on available evidence. This phenomenon is related to the supplement's ability to increase muscle carnosine, an important intracellular buffer, as noted in a 2021 study published in the British Journal of Sports Medicine 1. The study mentions possible skin rashes and/or transient paraesthesia (skin tingling) as concerns associated with beta-alanine supplementation but does not specifically quantify the risk of muscle twitching.
The recommended daily consumption of beta-alanine is ~65 mg/kg BM, ingested via a split-dose regimen, which is significantly lower than the 800mg dose in question, suggesting that higher doses may increase the risk of side effects like muscle twitching 1. However, the evidence does not provide a clear dose-response relationship for muscle twitching specifically.
Given the information available, it's reasonable to assume that while muscle twitching is a possible side effect, the likelihood is not extremely high, especially considering that the more commonly reported side effect is transient paraesthesia or skin tingling. The sensations associated with beta-alanine supplementation, including any potential muscle twitching, are generally considered harmless and tend to diminish with continued use as the body develops tolerance. If the sensations are bothersome, reducing the dose or switching to a time-released formula of beta-alanine could minimize this side effect.
Key points to consider:
- Beta-alanine may improve high-intensity exercise and repeated sprint performance but can cause side effects like skin rashes and transient paraesthesia.
- The recommended dosage is significantly lower than 800mg, suggesting a potential increased risk of side effects at higher doses.
- Muscle twitching, while possible, is not as commonly reported as skin tingling or paraesthesia.
- Side effects are generally harmless and diminish with continued use.
From the Research
Muscle Twitching and Beta-Alanine Supplementation
- The chances of muscle twitching in a person taking 800mg of beta-alanine for the first time can be related to the phenomenon of paresthesia, a common side effect of beta-alanine supplementation 2.
- Paresthesia is described as a tingling sensation on the skin, typically occurring after high doses of beta-alanine are ingested 2, 3.
- Studies have shown that symptoms of paresthesia may be observed if a single dose higher than 800 mg is ingested, but these symptoms are transient and related to the increase in plasma concentration 2.
- However, one study found that when 1.6 g of beta-alanine was ingested in slow-release tablet form, the maximum intensity scores of paresthesia were weaker compared to ingesting the same amount in pure solution form 3.
- It's worth noting that the study on the effect of a sustained-release formulation of β-alanine did not specifically report on muscle twitching, but it did mention that the occurrence of paresthesia was the majority, described as tickling, with a VAS score less than 3/10 in almost all subjects 4.
- Another study found that β-alanine supplementation was effective at increasing power output when lifting loads equivalent to the individual's maximal strength or when working at maximum power output, but it did not report on muscle twitching 5.
Factors Influencing Muscle Twitching
- The rate of absorption and peak plasma concentration of beta-alanine may influence the occurrence and intensity of paresthesia and potentially muscle twitching 3.
- Individual factors, such as the dose and form of beta-alanine supplementation, as well as individual tolerance and sensitivity, may also play a role in determining the likelihood and severity of muscle twitching 2, 3.