Will taking 6000mg of beta-alanine (beta-alanine) cause only paresthesia (tingling sensation) or also muscle twitching?

From the Guidelines

Taking 6000mg of beta-alanine will likely cause paresthesia (tingling sensation), but it is not typically associated with muscle twitching. This dose is significantly higher than the standard recommended dose, which is around 65 mg/kg body mass per day, ingested via a split-dose regimen, as suggested by the UEFA expert group statement on nutrition in elite football 1. The tingling sensation occurs because beta-alanine activates specific nerve receptors in the skin, creating a harmless but sometimes uncomfortable tingling feeling.

• The sensations usually begin within 10-20 minutes of ingestion and can last for up to an hour.
• While paresthesia is common and considered harmless, muscle twitching is not a typical side effect of beta-alanine supplementation. To reduce the intensity of paresthesia, consider splitting your beta-alanine intake into smaller doses throughout the day or using a sustained-release formulation.
• Beta-alanine works by increasing muscle carnosine levels, which helps buffer acid in muscles during high-intensity exercise, potentially improving performance in activities lasting 1-4 minutes, as noted in the study by 1. It's essential to follow the recommended protocol for beta-alanine supplementation, which requires planning alongside training and match loads, and further investigation is required into long-term supplementation, as stated in the UEFA expert group statement 1.

From the Research

Paresthesia and Muscle Twitching with Beta-Alanine Supplementation

• The primary side effect associated with beta-alanine supplementation is paresthesia, a tingling sensation, especially at high doses 2, 3, 4, 5, 6.
• Studies have shown that paresthesia is dose-dependent and can be mitigated with sustained-release formulations 2, 6.
• There is no direct evidence to suggest that muscle twitching is a common side effect of beta-alanine supplementation at doses of 6000mg 2, 3, 4, 5, 6.
• However, high doses of beta-alanine may cause other side effects, such as increased serum triglycerides, LDL-cholesterol, and urea nitrogen 3.
• The use of sustained-release formulations can help reduce the symptoms of paresthesia and improve the bioavailability of beta-alanine 2, 4, 6.

Sustained-Release Formulations and Paresthesia

• Sustained-release formulations of beta-alanine can reduce the peak plasma concentration and delay the time to peak, resulting in reduced paresthesia symptoms 2, 6.
• These formulations can also improve whole-body retention and reduce the loss of beta-alanine in urine 6.
• The novel controlled-release powder blend has been shown to have 100% higher bioavailability of beta-alanine compared to a slow-release tablet 4.

Beta-Alanine Supplementation and Exercise Performance

• Beta-alanine supplementation has been shown to improve exercise performance, particularly in high-intensity activities 5.
• The mechanism of action is thought to be related to the increase in muscle carnosine content, which can help attenuate acidosis and improve contractile performance 5.