From the Guidelines
Yes, 10,000mg of beta-alanine can likely cause mild muscle twitching, as it is a significantly higher dose than the recommended daily consumption of ~65 mg/kg BM, which translates to approximately 4-6 grams per day for a typical adult. According to the study published in the British Journal of Sports Medicine in 2021 1, beta-alanine may cause possible skin rashes and/or transient paraesthesia (skin tingling), which can be related to mild muscle twitching. The recommended protocol for beta-alanine supplementation is a 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.
Some key points to consider when taking beta-alanine supplements include:
- The dose: 10,000mg is significantly higher than the recommended dose, which may increase the risk of side effects like mild muscle twitching
- The timing: taking beta-alanine in a single large dose may increase the risk of side effects, whereas splitting the dose throughout the day may minimize these effects
- The individual response: people may respond differently to beta-alanine supplementation, and some may be more prone to side effects like mild muscle twitching
It's essential to note that beta-alanine works by increasing muscle carnosine levels, which helps buffer acid in muscles during high-intensity exercise, but these benefits can be achieved with lower, divided doses that cause fewer side effects 1. To minimize the risk of mild muscle twitching and other side effects, it's recommended to follow the recommended protocol and consult with a healthcare professional or sports nutritionist before starting beta-alanine supplementation.
From the Research
Beta-Alanine Supplementation and Muscle Twitching
- The available research does not directly address the specific question of whether 10,000mg of beta-alanine can cause mild muscle twitching 2, 3, 4, 5, 6.
- However, studies have reported that high doses of beta-alanine can cause paresthesia, a tingling sensation in the skin, which is often described as mild and transient 2, 3, 4, 5.
- Paresthesia is thought to be related to the increase in plasma concentration of beta-alanine, and can be attenuated by using divided lower doses or sustained-release formulations 2, 3, 5.
- One study found that a daily dose of 12g of beta-alanine, using a sustained-release formulation, did not cause significant paresthesia in participants 3.
- Another study reported that a high dose of 15g/day of beta-alanine, divided into 3 intakes, caused paresthesia in most participants, but the symptoms were mild and presented with a VAS score less than 3/10 4.
- It is unclear whether the paresthesia caused by beta-alanine supplementation is related to muscle twitching, as the studies do not specifically address this question.
- Further research is needed to determine the effects of high doses of beta-alanine on muscle twitching and other potential side effects 2, 3, 4, 5, 6.