Beta-Alanine
Beta-alanine increases carnosine levels in your muscles, allowing you to train longer at high intensity. The tingling sensation you feel is a harmless side effect.
Clinical dosage
Origin
SyntheticBeta-alanine is an amino acid found in small amounts in meat and fish (especially chicken and turkey). In supplements it is synthetically produced. The tingling sensation (paresthesia) you feel is harmless.
Safety
Safe at doses of 2-5g per day. The well-known tingling (paresthesia) in your face and hands is completely harmless and fades after 30-60 minutes. This is not an allergic reaction.
For comparison
100g of chicken breast contains only 0.4g of beta-alanine. For an effective sports dose (3.2g) you'd need to eat almost 800g of chicken. Supplements are really the only practical option here.
Dosage by weight and gender
Beta-alanine works by building up carnosine in your muscles, not through an acute dose. The recommended daily dose is 3.2-6.4g per day regardless of body weight (Trexler et al., 2015). Split this into 2-4 doses of 0.8-1.6g to reduce tingling. Men and women respond similarly, though women naturally have higher carnosine levels in type I muscle fibers (Baguet et al., 2012). After 4-8 weeks of daily use, your carnosine stores are built up.
Frequently asked questions
What is beta-alanine?▼
Beta-alanine is an amino acid that increases carnosine levels in your muscles. Carnosine buffers lactic acid, allowing you to push through longer during intense sets.
Is the tingling from beta-alanine dangerous?▼
No, the tingling (paresthesia) is completely harmless. It's caused by activation of nerve receptors in the skin and fades after 30-60 minutes. Smaller doses spread throughout the day reduce the effect.
How much beta-alanine per day?▼
Take 3.2-6.4g per day, split across multiple servings. Timing doesn't matter because beta-alanine works through accumulation over weeks. Taking it daily is more important than when you take it.
Scientific sources
The clinical dosages on this page are based on peer-reviewed research.
- International Society of Sports Nutrition position stand: Beta-AlanineTrexler ET et al. — J Int Soc Sports Nutr (2015)
- Effects of beta-alanine supplementation on exercise performanceHobson RM et al. — Amino Acids (2012)
Pre-workouts with Beta-Alanine
Cellucor C4 Ultimate
Premium C4 with 300mg caffeine, 6g citrulline malate, 3.2g beta-alanine, and 3g creatine. Fully clinically dosed — top of the C4 line.
5% Nutrition 5150
Hardcore pre-workout with 400mg caffeine from multiple sources, 4g citrulline, and 2.5g beta-alanine. Not for beginners — one of the strongest pre-workouts on the market.
JNX Sports Shadow-X
Thermogenic pre-workout from JNX Sports with 200mg caffeine, 2g citrulline, and 2g beta-alanine. Focus on energy and concentration.
Zumub Pre-Workout 300
Affordable pre-workout from Zumub with 3g creatine, 2g beta-alanine, and 200mg caffeine. Ideal entry-level option with a proven formula.
Cellucor C4 Extreme
Stronger C4 variant with 200mg caffeine, 1.6g beta-alanine, and 1.5g creatine. More focused on energy than the Original.
BSN N.O.-Xplode
Legendary pre-workout from BSN with 6g citrulline, 3g creatine, and 200mg caffeine. Popular for years with a complete formula for energy and pump.
JNX Sports The Curse!
Compact pre-workout with small serving size (5g). 155mg caffeine, 1.6g beta-alanine, and creatine. Known for intense focus but low dosages.
Cellucor C4 Ripped
C4 variant for the cutting phase with L-Carnitine and CLA. Less caffeine (150mg), no creatine — focused on fat burning.
5% Nutrition Kill It
Pre-workout from Rich Piana's 5% Nutrition with creatine, citrulline, and caffeine. Broad spectrum but lower individual dosages.