Is Beta Alanine Safe? Possible Dangers & Effects on the Body

Is beta alanine safe? Existing research suggests that it is safe for most healthy users, at least in the short term. While certain beta alanine dangers do exist for a small percentage of users, it generally causes no ill effects.

Beta alanine is an amino acid which is used by the body, mainly to biosynthesize the dipeptide carnosine. Increasing carnosine levels inside muscle tissue has been shown to reduce fatigue and improve certain markers of physical performance.

Elderly persons, athletes and others use pure beta alanine supplements to enhance physical stamina. This supplement may have additional benefits, such as fighting signs of aging.

Beta alanine supplement may also be used for bodybuilders, to increase lean muscle mass and improve workout efficiency. While it does not directly promote muscle protein synthesis, it can increase exercise capacity to support a muscle building program.

Beta Alanine

Bodybuilding Supplement

Body- building

Pre- Workout

Stamina

How It Works:

• Supports muscle growth & workout performance
• Improves athletic stamina & power output
• Increases muscle carnosine levels

Dosage:

Between 2 - 6 grams per day

Safety:

Rated Possibly Safe

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Is Beta Alanine Safe To Take?

For most people, there are no beta alanine dangers to be concerned with. The only common side effect associated with beta alanine is called short-term paresthesia.

This condition is marked by feeling of numbness, coldness, itching and other similar sensations. It may manifest anywhere on the body, but is normally felt on the skin of the hands, feet, legs and/or arms.

The paresthesia associated with pure beta alanine supplementation is known to be harmless. The symptoms are the same as when one of your extremities “falls asleep”.

The resulting “pins and needles” or tingling feeling goes away naturally within a few minutes. This type of paresthesia is called “transient” as it is short-lived.

When supplement users experience beta alanine tingling, it normally lasts about an hour and a half. It goes away on its own, causing no cellular damage or subsequent sensations. Some users consider short-term paresthesia induced from beta alanine as a sign that the supplement is working.

How to Prevent Beta Alanine Side Effects

For those who do not want to experience transient paresthesia symptoms, research shows that taking smaller doses more often helps to avoid it.

Normally, paresthesia results from beta alanine supplementation when more than 800 mg is taken in a single dose.

By limiting single dose amounts to 1.6 grams per day split into 2 – 3 administrations, paresthesia is most often avoided. Doses are usually taken every three hours to maximize its biologic availability.

There are also time-released beta alanine supplements available commercially. These substances help to avoid paresthesia by controlling the amount entering the system at any one time.

Long-Term Safety of Beta Alanine

According to the Natural Medicines Database, beta alanine is rated as possibly safe for use in adults in doses up to 6.4 grams daily. This amount has been used in clinical trials for up to 10 weeks. In adults over 55 years of age, 2.4-gram doses have been used safely for as long as 90 days.

There is no research examining the effects and/or side effects of using pure beta alanine supplements in long-term applications.

In younger adults, the longest studies have been 12 weeks in duration. In people over 55, some studies have lasted 90 days. No adverse effects have resulted from proper, oral beta alanine administration (except paresthesia).

Some health professionals express concerns because beta alanine has not been tested for longer time periods.

Is Beta Alanine Safe During Pregnancy?

NMCD states that there is currently insufficient information concerning the safety of beta alanine usage in women who are pregnant and/or lactating. Use in medicinal amounts is not recommended for these groups.

Is Beta Alanine Safe for the Heart?

Research shows no specific short-term beta alanine dangers for the heart. As a muscle, the heart also benefits from H+ buffering during periods of intense exercise. Increasing inner-heart carnosine helps to maintain proper pH and accommodate efficient performance.

However, this supplement may not be appropriate for individuals using medications for high blood pressure and heart disease. There is a risk of interaction that could result in excessively low blood pressure.

Vasodilation (vasorelaxation) is the process of blood vessel expansion. The inner linings of circulatory vessels, the heart muscle and certain other tissues and organs are called endothelium.

When endothelium relaxes, blood vessels are able to open up diametrically. This increases circulatory system’s capacities to deliver blood efficiently.

Beta alanine has been shown to increase NO (nitric oxide) levels in the blood. Because Nitric Oxide is a vasodilator, this means that BA indirectly promotes vasodilation.

Carnosine is a nitric oxide synthase precursor. Increasing carnosine upregulates NO synthesis. Beta alanine is a direct precursor carnosine. Hence, increasing beta alanine in the system can indirectly induce vasodilation.

As an indirect vasodilator, beta alanine may interact with certain medications used for treating hypertension (high blood pressure), erectile dysfunction and/or heart disease.

You should always consult with a doctor before beginning any supplementation program. Ask if beta alanine is safe for your heart, and your health in general.

Conclusions

Multiple human trials have shown that beta alanine is safe for short-term usage, at appropriate dosages. There are no adverse effects associated with routine usage besides transient paresthesia.

However, because no long-term human trials have addressed its safety, it is recommended that users take periodic breaks from supplementation. There are no standardized recommendations, but supplementation periods should last no longer than 12 weeks until further clinical data is published.

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