From the Guidelines
Taking 6000mg of beta-alanine would likely cause severe paresthesia, which would be very noticeable for most people, as it exceeds the recommended daily dose of 6.4g. This is based on the most recent and highest quality study available, which suggests that daily consumption of ~65 mg/kg BM, ingested via a split-dose regimen, can help minimize side effects 1. The paresthesia typically affects the face, neck, hands, and arms, and can feel like pins and needles or a prickling sensation.
The recommended protocol for beta-alanine supplementation is to ingest 0.8–1.6 g every 3–4 hours, which can help reduce the severity of paresthesia 1. However, taking 6000mg at once would likely cause significant discomfort, as it is much higher than the recommended dose. The intensity of paresthesia varies between individuals, but at this high dose, most people would experience noticeable tingling sensations.
Some key points to consider when taking beta-alanine supplements include:
- Starting with a lower dose and gradually increasing as needed
- Splitting the dose into smaller amounts throughout the day
- Using sustained-release formulations to minimize side effects
- Being aware of the potential for skin rashes and/or transient paresthesia (skin tingling) 1.
It's essential to follow the recommended protocol and consult with a healthcare professional or sports nutritionist to determine the best approach for individual needs.
From the Research
Paresthesia Noticeability after Taking 6000mg of Beta-Alanine
- The noticeability of paresthesia after taking 6000mg of beta-alanine can be inferred from studies that have investigated the effects of beta-alanine supplementation on muscle carnosine levels and paresthesia symptoms 2, 3, 4, 5, 6.
- A study published in 2017 found that supplementation with 6g of beta-alanine per day for 4 weeks increased muscle carnosine levels, but did not report any significant differences in paresthesia symptoms among the groups 2.
- Another study published in 2015 reported that beta-alanine supplementation can cause paresthesia, but this side effect can be attenuated by using divided lower doses or a sustained-release formula 3.
- A 2023 study found that a sustained-release formulation of beta-alanine administered at high doses (15g/day) caused paresthesia in most participants, but the symptoms were generally mild, with a VAS score less than 3/10 4.
- A 2021 study compared the bioavailability and paresthesia effects of a novel controlled-release powder blend with a sustained-release tablet, and found that the powder blend had higher bioavailability and caused more intense paresthesia 5.
- A 2019 study compared the effects of sustained-release and rapid-release beta-alanine formulations on muscle carnosine content and paresthesia symptoms, and found that the sustained-release formulation caused fewer paresthesia symptoms and increased muscle carnosine content more effectively 6.
Factors Influencing Paresthesia Noticeability
- The noticeability of paresthesia after taking 6000mg of beta-alanine may depend on individual factors, such as the formulation of the supplement (e.g., sustained-release or rapid-release) and the dosage regimen (e.g., single dose or divided doses) 3, 5, 6.
- The use of a sustained-release formulation may help to reduce the noticeability of paresthesia by releasing the beta-alanine more slowly and avoiding peak plasma concentrations that can cause intense paresthesia symptoms 2, 4, 6.