Adding beta-alanine to your workout routine can be a great way to enhance your performance. Understanding the proper dosage is key to maximizing its benefits.
Research suggests that increasing your beta-alanine intake can help you push harder and longer during exercise, leading to improved fitness outcomes such as increased strength, decreased body fat, enhanced muscular endurance, and muscle growth.*
What's the Optimal Beta-Alanine Dosage?
"Studies have looked at a range of beta-alanine doses, from 800 mg to 6.4 grams per day," explains Dr. Emily Pankow Fritz, Ph.D.
Research shows that supplementing with 1.6 grams of beta-alanine can elevate carnosine levels in muscles, which is the primary goal of beta-alanine supplementation.
When combined with histidine, beta-alanine forms carnosine, a compound that helps delay fatigue by buffering acid buildup in muscles.*
"Doses around 1.6 grams, such as those found in Beachbody Performance Energize, have been shown to enhance exercise performance," notes Fritz.
Is There a Risk of Taking Too Much Beta-Alanine?
According to Fritz, beta-alanine is safe within recommended doses, but it's always wise to consult with your physician before starting any new supplement regimen.
"One possible side effect of beta-alanine is a temporary tingling sensation known as paraesthesia, which typically lasts 30 to 90 minutes after consumption," Fritz explains. This tingling, which is dose-dependent, commonly occurs in the hands, face, and neck.
If tingling discomfort arises, consider splitting your dosage throughout the day. Consistency in consumption is crucial, as it takes about a month for beta-alanine levels to build up in the body and impact exercise performance.
How Long Does Beta-Alanine Take to Work?
Regardless of your beta-alanine intake, it typically takes four to six weeks for noticeable improvements in strength and stamina. So, maintain a daily routine and be patient, as the benefits will become evident over time.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
