From the Guidelines
Taking 10000mg of beta-alanine is not recommended due to the high risk of adverse effects, including severe muscle twitching and paresthesia. The recommended daily consumption of beta-alanine is ~65 mg/kg body mass, ingested via a split-dose regimen, which translates to a much lower dose than 10000mg 1. At such a high dose, the risk of skin rashes, transient paresthesia (skin tingling), and other gastrointestinal issues increases significantly.
Some key points to consider when taking beta-alanine include:
- The typical dose of beta-alanine for exercise performance benefits is 2-6g daily, split into smaller doses to minimize side effects
- Beta-alanine works by increasing muscle carnosine levels, which helps buffer acid buildup during intense exercise
- High doses of beta-alanine may cause intense paresthesia, gastrointestinal distress, and potentially unknown risks to liver or kidney function
- It is essential to follow a recommended protocol and consult with a healthcare professional or sports nutritionist before taking any supplements, especially at high doses.
Given the potential risks and limited benefits of taking 10000mg of beta-alanine, it is crucial to prioritize a safer and more effective approach, starting with lower doses and gradually increasing as needed and under medical supervision. This approach will help minimize adverse effects while maximizing the potential performance benefits of beta-alanine supplementation 1.
From the Research
Risks of Taking 10000mg of Beta-Alanine
- The risks of taking 10000mg of beta-alanine include paraesthesia, which is a common side effect reported in studies 2.
- However, the available evidence suggests that beta-alanine supplementation, even at high doses, does not have significant adverse effects on human health 2.
- One study found that beta-alanine supplementation caused a small increase in circulating alanine aminotransferase concentration, but the mean data remained within clinical reference ranges 2.
Muscle Twitching and Beta-Alanine
- There is no direct evidence to suggest that taking 10000mg of beta-alanine will cause muscle twitching.
- However, high doses of beta-alanine may cause paraesthesia, which can manifest as tingling or numbness in the skin, but this is not the same as muscle twitching 2.
- The available evidence suggests that beta-alanine supplementation can increase muscle carnosine content, which may have a positive effect on exercise performance, but the relationship between beta-alanine and muscle twitching is not well understood 3, 4.
Dosage and Side Effects
- The typical dosage of beta-alanine used in studies is between 2-6 grams per day, and the side effects reported are generally mild and temporary 2, 5, 6.
- Taking 10000mg of beta-alanine is significantly higher than the typical dosage used in studies, and the potential side effects are not well understood.
- It is recommended to consult with a healthcare professional before taking high doses of beta-alanine or any other supplement.