Beta alanine is an essential solution for exercise-related issues. It increases your carnosine levels, improving muscle endurance and reducing fatigue. Your performance will increase as you can exercise for an extended period and reach peak performance. As such, it is essential to learn the sources of this ideal supplement. Also, you need to weigh its side effects to ascertain if it suits you.
Sources of beta alanine
You can obtain beta alanine through your diet or supplements. Food sources that contain beta alanine include:
However, more than the above sources of beta alanine will be necessary to provide optimal results. You’ll need to supplement with beta alanine to achieve better results, including:
- Reduce muscle fatigue: Beta alanine supplements delay the production of ions that cause fatigue, allowing you to train or exercise more.
- Improve your performance: The supplements will increase carnosine concentration, lowering fatigue and anxiety. As such, you can work out more to achieve better results.
- Improve your muscle endurance: Beta alanine increases your energy and power to exercise by delaying muscle fatigue.
Side effects of beta alanine
Though beta alanine is naturally safe, you might experience the following side effects:
1. Itching sensation
Itching is the most common side effect of supplementing with beta alanine. The feeling is harmless and temporary but can be uncomfortable. It vanishes in approximately less than 30 minutes, allowing you to get back to your activities. It occurs when beta alanine interacts with the nerve receptors of your skin. The accumulation of carnosine stimulates the nerve fibers and allows them to send signals to your brain.
The intensity and duration of the itchiness depend on your carnosine concentration. So if you intake higher doses of beta alanine, you will experience more tingling effects.
Treatment for beta alanine itching
You’ll need no treatment for beta alanine tingling because the effect will vanish after some time. However, you can apply various strategies to stop it or prevent its occurrence. Such tips include:
- Using smaller dosage: as discussed above, higher carnosine levels increase the chances of the tingling effect. You can avoid the high carnosine levels by using lower doses and increasing them gradually as your body adapts.
- Splitting the dose: Spreading your dosage allows your body to absorb the carnosine slowly without causing itchiness.
- Seek professional advice: An expert will advise you on the proper dosage and your eligibility for taking beta alanine supplements to avoid the side effects. The professional will evaluate you to ensure you don’t have allergies or pre-existing conditions that might spike the side effects.
Hyper-beta-alanemia is a rare health condition that increases beta alanine levels. It results in brain damage, breathing problems, and decreased muscle tone. If you have this condition, you should not take beta alanine as it can deteriorate the disease.
3. May cause chronic fatigue syndrome
Research shows that people with chronic fatigue syndrome release higher levels of beta alanine through urine.
4. May contribute to GABA-transaminase deficiency
GABA-transaminase deficiency is a seizure disorder that accelerates growth in babies. It results from increased beta alanine in the spine. However, you can avoid the condition by regulating beta alanine dosage.
As discussed above, there are numerous sources of beta alanine. But for optimal results, supplementing is advisable. Doing this allows you to attain peak performance due to delayed fatigue and increased endurance. However, the benefits don’t come alone, as you might experience the above side effects.