Beta-alanine is an ideal ingredient for athletes and workout enthusiasts. It enhances performance, fitness, lean mass, reduces fatigue, and more. Enjoying optimal benefits will require you to supplement beta-alanine. Doing so will award you with many benefits and several side effects.
Here are the side effects of taking beta-alanine
- Itching effect
Itching or tingling is one of the main side effects of beta-alanine. But why does beta-alanine cause an itching sensation? It results from many reasons, mainly due to the activation of the g-protein receptor by beta-alanine. The receptors transmit signals in your central nervous system, leading to tingles. Other causes of itching sensation include ethnicity, dosage, body size, and sex.
The itch is harmless but can be uncomfortable and unpleasant. Fortunately, you can reduce the feeling by:
- Taking smaller dose: high beta-alanine doses increases the paresthesia significantly. So the best practice is to take smaller doses, preferably 4 to 6 g/day.
- Spread your dose: It is advisable to spread your dose over the day than taking it at once. Spreading will help you continue taking your full dose without the side effects.
- Take it with food: Taking beta-alanine with a meal lets you slow down its absorption, stopping the tingles.
- May cause oxidative stress
Beta-alanine can increase free radicals that decrease oxygen intake and trigger mitochondrial death. As such, it will reduce cell energy production and cause oxidative stress, which can lead to heart failure. However, a by-product of beta-alanine, carnosine, works as an antioxidant to protect against Parkinson’s disease.
- May contribute to GABA-transaminase deficiency
GABA-transaminase deficiency is a seizure disorder that can cause accelerated growth in babies. It is associated with increased beta-alanine in the spine but can be avoided by regulating the dosing.
Health benefits of beta-alanine
- Help the body use Glucose (sugar)
Beta-alanine is useful in managing blood sugar levels if you have diabetes. That’s because it is crucial in helping your body use glucose and prevent low blood sugar. Your liver absorbs it and converts it into pyruvate, an essential process in regulating glucose and blood sugar management.
- Maintaining cholesterol levels
Amino acids like beta-alanine can have a natural cholesterol-lowering effect. Taking the supplements will help manage your cholesterol levels effectively.
- To provide energy
Beta-alanine can be converted in your liver by a catalytic action of glutamate-pyruvate transaminase. It plays a crucial role in converting glucose so it can be taken up by your muscles and used for energy. You can use it during fasting periods when muscle protein can be broken down.
- Enhance physical performance
Beta-alanine is an essential energy source for muscles and the central nervous system. It supports physical performance and recovery during workouts. If you’re an athlete, beta-alanine will provide your muscles with fuel and support biosynthesis. Also, the supplement assists in preventing fatigue and supporting higher endurance.
- Increase lean mass
Beta-alanine has an ideal muscle-building effect. It will help you increase your lean mass significantly. Also, it reduces fatigue and increases time to exhaustion during exercise.
Conclusion
Beta-alanine is a common supplement in sports and exercise. It provides numerous performance-enhancing benefits and other health benefits. However, it comes with well-known side effects. And with a better understanding, you can avoid the effects effectively.
