From the Research
Beta-alanine typically causes muscle twitching or paresthesia within 15-20 minutes after ingestion, and these effects usually last between 30-90 minutes, as reported in a study published in 2023 1. The intensity and duration of the tingling depend on the dosage taken, with higher doses (above 800mg in a single serving) generally causing more pronounced symptoms.
- These sensations are harmless and occur primarily in the face, neck, and hands due to beta-alanine activating specific nerve receptors called MrgprD receptors in the skin.
- To minimize this side effect, you can split your daily beta-alanine intake into smaller doses (400-800mg) throughout the day rather than taking it all at once.
- Alternatively, using sustained-release formulations can reduce the tingling sensation, as shown in a study published in 2019 2. The paresthesia effect typically diminishes with continued use as your body becomes accustomed to the supplement.
- While the tingling may be uncomfortable for some users, it has no negative health consequences and is simply a temporary sensory response that indicates the supplement is in your system, as supported by a study published in 2010 3. It's worth noting that the occurrence of paresthesia can be influenced by the type of beta-alanine formulation used, with sustained-release formulations tend to cause less paresthesia compared to rapid-release formulations, as reported in a study published in 2023 1.