{"id":369,"date":"2020-08-23T23:27:15","date_gmt":"2020-08-23T23:27:15","guid":{"rendered":"https:\/\/supplementdatabase.com\/articles\/?p=369"},"modified":"2020-08-29T17:59:51","modified_gmt":"2020-08-29T17:59:51","slug":"beta-alanine-safe","status":"publish","type":"post","link":"https:\/\/supplementdatabase.com\/articles\/beta-alanine-safe\/","title":{"rendered":"Is beta-alanine safe?"},"content":{"rendered":"

Beta-Alanine<\/h1>\n

Beta-alanine is a very popular non-essential amino acid found in many pre-workout supplements. It’s associated with decreased fatigue and potentially, increased performance in several activities. Let’s take a look at some research on this supplement’s safety.<\/p>\n

Is beta-alanine safe?<\/h2>\n

Paraesthesia is the most widely known side effect of beta-alanine. Paraesthesia is a burning, prickling, or itching sensation in the face, neck, hands, and other parts of the body. It’s sometimes referred to as a feeling of pins and needles. The feeling typically lasts 60-90 minutes following consumption and can be reduced with the use of sustained-release formulas or smaller doses. There is no evidence that this side effect is harmful1,2,3<\/sup>.<\/p>\n

The International Society of Sports Nutrition suggests that “beta-alanine is safe in healthy individuals at recommended doses.” The agency recommends a dose of 4-6 grams per day divided into servings of 2 grams1<\/sup>.<\/p>\n

In a 2014 review sponsored by the Department of Defense, researchers looked at 20 studies with over 200 participants. Aside from paraesthesia, which they noted was not a serious issue, they did not find any short or long term adverse effects associated with beta-alanine use3<\/sup>.<\/p>\n

In a 2013 study of beta-alanine’s effect on older adults, researchers performed blood draws at various times to measure possible side effects. Out of 33 blood measures, none were outside of normal ranges after supplementing4<\/sup>.<\/p>\n

Finally, in a risk assessment published by the European Journal of Nutrition & Food Safety, the authors could not find any data on adverse effects. They note that a daily dose of 6.4 grams per day for healthy adults weighing 175 pounds or 5.6 grams per day for those weighing 154 pounds did not produce any adverse effects5<\/sup>.<\/p>\n

The Bottom Line<\/h2>\n

Other than skin tingling, which seems to be harmless, beta-alanine is safe. The studies looking into its safety have not found any concerning effects. Safe dosages for healthy adults range from 4-6 grams per day. If the skin tingling is an issue, decrease the dose to less than 800 mg per serving or use a slow-release formula.<\/p>\n

References<\/h3>\n
    \n
  1. Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine<\/a>. Journal of the International Society of Sports Nutrition, 12(1). doi:10.1186\/s12970-015-0090-y<\/li>\n
  2. Paresthesia Information Page<\/a>. (n.d.). Retrieved from https:\/\/www.ninds.nih.gov\/Disorders\/All-Disorders\/Paresthesia-Information-Page<\/li>\n
  3. Ko, R., &amp; Dog, T. (2014). Evidence-based evaluation of potential benefits and safety of beta-alanine supplementation for military personnel<\/a>. Nutrition Reviews, 72(3), 217-225. doi:10.1111\/nure.12087<\/li>\n
  4. Mccormack, W. P., Stout, J. R., Emerson, N. S., Scanlon, T. C., Warren, A. M., Wells, A. J., . . . Hoffman, J. R. (2013). Oral nutritional supplement fortified with beta-alanine improves physical working capacity in older adults: A randomized, placebo-controlled study<\/a>. Experimental Gerontology, 48(9), 933-939. doi:10.1016\/j.exger.2013.06.003<\/li>\n
  5. L\u00f8vik, M., Fr\u00f8yland, L., Haugen, M., Henjum, S., Stea, T., Strand, T. A., & Holvik, K. (2018). Risk Assessment of “Other Substances”-Beta-Alanine<\/a>. European Journal of Nutrition & Food Safety, 8(4), 336-338. doi:10.9734\/EJNFS\/2018\/44970<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Beta-alanine is a very popular non-essential amino acid found in many pre-workout supplements. It’s associated with decreased fatigue and potentially, increased performance in several activities. Let’s take a look at some research on this supplement’s safety.<\/p>\n","protected":false},"author":1,"featured_media":377,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[180,185],"tags":[181,89,186,187,188,145],"class_list":["post-369","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-essential-amino-acids","category-supplement-safety","tag-beta-alanine","tag-non-essential-amino-acids","tag-paraesthesia","tag-safety","tag-side-effects","tag-supplement-safety"],"featured_image_src":{"landsacpe":["https:\/\/supplementdatabase.com\/articles\/wp-content\/uploads\/2020\/08\/beta-alanine2-2-1000x445.jpg",1000,445,true],"list":["https:\/\/supplementdatabase.com\/articles\/wp-content\/uploads\/2020\/08\/beta-alanine2-2-463x348.jpg",463,348,true],"medium":["https:\/\/supplementdatabase.com\/articles\/wp-content\/uploads\/2020\/08\/beta-alanine2-2-300x200.jpg",300,200,true],"full":["https:\/\/supplementdatabase.com\/articles\/wp-content\/uploads\/2020\/08\/beta-alanine2-2.jpg",1000,667,false]},"yoast_head":"\nIs beta-alanine safe?<\/title>\n<meta name=\"description\" content=\"Beta-alanine is a very popular non-essential amino acid found in many pre-workout supplements. 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