From the Guidelines
Beta-alanine supplementation can cause mild to moderate paresthesia, which may affect the legs, although it is more commonly experienced in the face, neck, and hands. The severity of paresthesia caused by beta-alanine supplementation is generally considered to be transient and harmless, with the sensation typically beginning within 10-20 minutes of ingestion and subsiding within 60-90 minutes 1. This side effect is thought to occur due to beta-alanine's binding to nerve receptors, triggering a sensory response.
Minimizing Paresthesia
To minimize the severity of paresthesia, it is recommended to split the daily beta-alanine intake into smaller doses of 800mg or less throughout the day, as outlined in the protocol for daily consumption of ~65 mg/kg BM, ingested via a split-dose regimen 1. The use of time-released formulations that deliver the supplement more gradually may also help reduce the incidence of paresthesia. Most individuals develop tolerance to the tingling sensation over time with continued use.
Key Considerations
- Paresthesia is a common side effect of beta-alanine supplementation, but it is generally mild to moderate in severity.
- The sensation typically affects the face, neck, and hands, but may also affect the legs.
- Splitting the daily dose into smaller amounts and using time-released formulations can help minimize paresthesia.
- Tolerance to the sensation often develops with continued use, but reducing the dosage or discontinuing use are options if the paresthesia is bothersome.
From the Research
Severity of Paresthesia
- The severity of paresthesia caused by beta-alanine supplementation can vary, but it is generally described as a tingling sensation 2, 3.
- Studies have shown that the symptoms of paresthesia can be attenuated by using divided lower doses or a sustained-release formulation of beta-alanine 2, 3, 4.
- The use of a sustained-release formulation has been reported to reduce the symptoms of paresthesia, suggesting that a greater daily dose may be possible 2.
Effect on Legs
- There is no specific information available on whether the paresthesia caused by beta-alanine supplementation affects the legs 2, 3, 5, 4, 6.
- However, paresthesia is generally described as a tingling sensation that can affect various parts of the body, including the skin 3.
- It is possible that the paresthesia caused by beta-alanine supplementation could affect the legs, but more research is needed to confirm this 2, 3, 5, 4, 6.
Factors Influencing Paresthesia
- The severity and incidence of paresthesia can be influenced by the dose and formulation of beta-alanine supplementation 2, 3, 4, 6.
- A higher dose of beta-alanine may increase the risk of paresthesia, while a sustained-release formulation may help to reduce the symptoms 2, 3, 4.
- Individual factors, such as sensitivity and tolerance, may also play a role in the severity and incidence of paresthesia caused by beta-alanine supplementation 3, 6.