Beta-alanine

What it is

Beta-alanine is an amino acid the body makes itself; from food it comes mainly from meat and fish. In the body beta-alanine and histidine form the dipeptide carnosine. Beta-alanine is in almost every pre-workout and is also sold on its own as a powder and capsules.

No claims about what beta-alanine does are authorised in the European Union. So we describe the substance and how it is taken, but do not write about its effect on endurance or training.

Where the tingle comes from

10–20 minutes after taking 1–2 g of beta-alanine or more, many people feel a tingling or prickling of the skin — face, neck, hands. It is a known, harmless effect called paraesthesia, and it passes by itself in about an hour. A large single dose makes it stronger.

To soften it, the dose is split into several smaller ones, or a sustained-release form is chosen.

How it is taken

Makers of stand-alone beta-alanine usually state 3–6 g a day, split into several doses of 1–2 g, every day rather than only on training days. Pre-workouts usually hold 1.6–3.2 g per serving. CarnoSyn is a beta-alanine brand with purity controls.

How to choose

If the tingle bothers you, choose sustained-release tablets or split the powder into small servings. Unflavoured powder is the cheapest. Count how much beta-alanine you already get from your pre-workout.

Frequently asked questions