From the Guidelines
Taking 5600mg of beta-alanine will very likely cause noticeable twitching or tingling sensations, known as paresthesia, due to its mechanism of increasing muscle carnosine and binding to nerve receptors. This side effect is mentioned in the study by 1 as a possible concern, where it notes "Possible skin rashes and/or transient paraesthesia (skin tingling)" associated with beta-alanine supplementation. The recommended daily consumption of beta-alanine is ~65 mg/kg BM, ingested via a split-dose regimen, which is significantly lower than the 5600mg dose in question.
Some key points to consider:
- The study by 1 suggests that beta-alanine may improve high-intensity exercise and repeated sprint performance, but it also highlights the importance of careful planning and consideration of potential side effects.
- The paresthesia associated with beta-alanine is typically harmless and temporary, but it can be uncomfortable and may be reduced by splitting the dose into smaller portions throughout the day.
- It is essential to weigh the potential benefits of beta-alanine supplementation against the potential risks and side effects, particularly when considering high doses like 5600mg.
- The use of beta-alanine as a sports supplement should be carefully planned and monitored, taking into account individual responses and potential interactions with other substances.
From the Research
Chances of Noticeable Twitching with 5600mg of Beta-Alanine
- The chances of noticeable twitching, also known as paresthesia, when taking 5600mg of beta-alanine are not directly addressed in the provided studies, as the doses used in these studies were generally lower (e.g., 4-6g daily) 2, 3, 4.
- However, it is known that higher doses of beta-alanine are associated with a higher incidence of paresthesia 3.
- A study comparing sustained-release and rapid-release β-alanine formulations found that symptoms of paresthesia were significantly more frequent in the rapid-release group 4.
- Another study found that a sustained-release formulation of β-alanine can accelerate the increase in carnosine content in skeletal muscle while attenuating paresthesia 2.
- The International Society of Sports Nutrition position stand on beta-alanine suggests that the only reported side effect of beta-alanine supplementation is paresthesia, but this can be attenuated by using divided lower doses or a sustained-release formula 3.
- It is worth noting that individual tolerance to beta-alanine and the resulting paresthesia can vary greatly, and some people may experience more severe symptoms than others 5.
Factors Influencing Paresthesia
- The formulation of the beta-alanine supplement (sustained-release vs rapid-release) can influence the incidence of paresthesia 2, 4.
- The dose of beta-alanine taken can also impact the likelihood of experiencing paresthesia, with higher doses associated with a higher incidence of symptoms 3.
- Individual factors, such as sensitivity to beta-alanine, may also play a role in determining the severity of paresthesia experienced 5.