From the Research
Beta-alanine can cause muscle twitching as part of a common side effect known as paresthesia, which is generally harmless and temporary. This sensation typically manifests as tingling, itching, or slight twitching in the skin and muscles, particularly in the face, neck, hands, and arms. The twitching happens because beta-alanine activates certain nerve receptors called MrgprD receptors in the skin. According to a study published in the Journal of the American College of Nutrition 1, beta-alanine supplementation can increase muscle carnosine levels, but it also mentions that high doses can cause symptoms of paresthesia.
To minimize these effects, you can split your beta-alanine intake into smaller doses (400-800 mg) throughout the day rather than taking a full dose (typically 3-6 grams daily) all at once. Alternatively, you can use sustained-release formulations that deliver the supplement more gradually, as suggested by the study 1. The paresthesia symptoms typically begin within 10-20 minutes of ingestion and subside within 60-90 minutes. Most people develop tolerance to these sensations over time with continued use.
Some key points to consider:
- Beta-alanine supplementation can cause paresthesia, which includes muscle twitching
- Paresthesia is generally harmless and temporary
- Splitting the dose or using sustained-release formulations can minimize the effects
- Most people develop tolerance to paresthesia with continued use, as noted in various studies, including one published in Nutrients 2 and another in Sports medicine (Auckland, N.Z.) 3.
It's also worth noting that while beta-alanine supplementation has been shown to have potential benefits for athletic performance, its effects on muscle recovery from resistance exercise are still being researched, as seen in a study published in Amino acids 4. However, the primary concern regarding beta-alanine and muscle twitching is the temporary and generally harmless side effect of paresthesia.