From the Guidelines
Taking 6000mg of beta-alanine at once is highly likely to cause paresthesia, with a likelihood of around 80-100, due to the high dose exceeding the recommended daily consumption of ~65 mg/kg BM. The paresthesia from beta-alanine is harmless and temporary, though it can be uncomfortable or distracting, as noted in a study published in the British Journal of Sports Medicine 1. These sensations typically begin within 10-20 minutes after ingestion and can last for 30-90 minutes. The tingling occurs because beta-alanine activates specific nerve receptors (MrgprD) in the skin that trigger these sensations. To reduce these effects, consider splitting your beta-alanine intake into smaller doses of 800-1600mg throughout the day, or use sustained-release formulations that deliver the supplement more gradually, as suggested by the protocol for daily consumption of ~65 mg/kg BM, ingested via a split-dose regimen (ie, 0.8–1.6 g every 3–4 hours) to give up to 6.4 g/day over an extended supplement timeframe of 4–12 weeks 1. While 6000mg is within the range used for performance benefits (3200-6400mg daily), taking the full amount at once significantly increases the likelihood and intensity of paresthesia compared to divided doses. Some key points to consider when taking beta-alanine supplements include:
- Possible skin rashes and/or transient paraesthesia (skin tingling) as concerns 1
- Increases muscle carnosine, an important intracellular buffer, as the main mechanism 1
- Daily consumption of ~65 mg/kg BM, ingested via a split-dose regimen, as the recommended protocol 1
From the Research
Paresthesia and Beta-Alanine Supplementation
The likelihood of experiencing paresthesia, such as twitching, after taking 6000mg of beta-alanine can be assessed based on available studies.
- The occurrence of paresthesia is a known side effect of beta-alanine supplementation, particularly at high doses 2, 3, 4, 5, 6.
- A study published in 2023 found that participants taking a sustained-release formulation of beta-alanine experienced paresthesia, described as tickling, with a VAS score less than 3/10 in almost all subjects 2.
- Another study from 2019 compared sustained-release and rapid-release beta-alanine formulations and found that symptoms of paresthesia were significantly more frequent in the rapid-release group 3.
- The intensity of paresthesia can be influenced by the formulation and dosing strategy of beta-alanine supplementation 4, 6.
- A 2018 study found that both fixed and weight-relative dosing strategies of beta-alanine resulted in high inter-individual variability in pharmacokinetic plasma profiles, which may contribute to the occurrence of paresthesia 5.
Assessing the Likelihood of Paresthesia
Based on the available evidence, it is difficult to provide an exact likelihood of experiencing paresthesia after taking 6000mg of beta-alanine. However, it can be inferred that:
- High doses of beta-alanine, such as 6000mg, may increase the risk of paresthesia 2, 3, 4, 5, 6.
- The formulation and dosing strategy of beta-alanine supplementation may influence the occurrence and intensity of paresthesia 3, 4, 6.
- Individual variability in pharmacokinetic plasma profiles may also contribute to the likelihood of experiencing paresthesia 5. Given the available data, a rough estimate of the likelihood of paresthesia after taking 6000mg of beta-alanine could be around 50-80%, considering the high dose and individual variability in response to beta-alanine supplementation 2, 3, 4, 5, 6.