From the Guidelines
Taking 11,000mg of beta-alanine at once would very likely cause noticeable twitching (paresthesia) in someone who has never taken it before. This dose is significantly higher than recommended amounts, which typically range from 2-6g per day, divided into smaller doses of 1.6g or less, as suggested by the UEFA expert group statement on nutrition in elite football 1. Paresthesia from beta-alanine manifests as harmless but uncomfortable tingling, itching, or prickling sensations, usually affecting the face, neck, and hands. These sensations occur because beta-alanine stimulates nerve receptors in the skin called MrgprD receptors. The likelihood and intensity of paresthesia are directly related to the dose and how quickly blood levels rise. At 11,000mg (11g), even individuals with some tolerance would almost certainly experience moderate to severe paresthesia lasting 60-90 minutes. To minimize this effect, beta-alanine should be introduced gradually starting with smaller doses (800mg-1.6g), taken with meals, or using sustained-release formulations, as recommended in the study 1. While the paresthesia isn't dangerous, such a high initial dose would create an unnecessarily uncomfortable experience. Some key points to consider when taking beta-alanine include:
- Starting with a low dose to minimize side effects
- Dividing the dose into smaller amounts throughout the day
- Taking beta-alanine with meals to reduce absorption rate
- Considering sustained-release formulations to minimize peak blood levels
- Being aware of the potential for paresthesia and its relation to dose and individual tolerance, as noted in the study 1.
From the Research
Noticeable Twitching from Beta-Alanine Supplementation
- The chances of noticeable twitching, also known as paresthesia, in a beta-alanine (β-alanine) naive individual taking 11,000mg of beta-alanine can be understood through existing research on the supplement's side effects 2.
- According to the International Society of Sports Nutrition, the only reported side effect of beta-alanine supplementation is paresthesia (tingling), which can be attenuated by using divided lower doses or a sustained-release formula 2.
- The typical dose of beta-alanine that causes paresthesia is around 4-6 grams, and it is usually temporary and harmless 3.
- However, taking 11,000mg (or 11 grams) of beta-alanine at once is significantly higher than the recommended dose, which may increase the likelihood of experiencing paresthesia.
- Studies have shown that paresthesia can be reduced by taking smaller, more frequent doses of beta-alanine throughout the day, rather than taking a large dose all at once 2, 3.
- It is essential to note that individual tolerance to beta-alanine and its side effects can vary greatly, and some people may be more prone to experiencing paresthesia than others.
- While the exact incidence of noticeable twitching from taking 11,000mg of beta-alanine is not well-studied, it is likely that the risk of paresthesia would be higher due to the large dose 2, 3.