Beta-Alanine: Benefits, Side Effects & Dosage | BulkSupplements.com
Beta-alanine is a naturally occurring amino acid created in the body. The body converts it into protein used to build lean muscle and help improve overall function. When taken as a supplement, beta-alanine can increase the performance of your muscles during exercise. You can stabilize drops in pH levels (often caused by diet-induced ketosis) by supplementing with beta-alanine.
Why is Beta-Alanine Important?
With insufficient beta-alanine, you could experience various health complications, such as slowing of the nervous system, muscle atrophy and decreased brain function. There is some evidence that shows prolonged periods of lower beta-alanine levels are linked to chronic fatigue syndrome.
The Benefits of Beta-Alanine
Improves Athletic Performance
A study of 18,000 people supplementing with beta-alanine showed improved capacity and power during exercise. It was most effective in high-intensity activities over short periods of time across all tested age ranges. It also helps to enhance resistance training.
Beta-alanine totes benefits for those playing team sports. A study showed improved game performance when taken over a period of several weeks. Non-athletes can also benefit from improved muscle function and reduced muscle fatigue when taken regularly.
Reduces Lactic Acid
Beta-alanine supplementation lowers the amount of lactic acid that builds up during anaerobic exercise. This then delays exhaustion and muscle fatigue, allowing for improved endurance. This happens mainly when someone engages in short, high-intensity exercises.
Increases Muscle Mass
Studies have shown that beta-alanine increases the ventilatory threshold and the intake of oxygen in users who do high-intensity interval training. This is the point during exercise that the amount of oxygen your body uses exceeds the amount your blood is bringing into your muscles, which can lead to fatigue. The result is increased stamina, endurance and lean body mass. In the same study, results showed a decrease of body fat in women taking the same dosage, but for a longer period of time while engaged in the same high-intensity interval training.
Improves Military Combat
This vital amino acid supplement improves the performance of soldiers during short-term rounds of high-intensity combat. In one study, elite combat soldiers were studied intensely over four weeks of taking beta-alanine. They showed a marked improvement in their jumping ability, speed of shooting and shooting accuracy. A different study of regular soldiers showed a measurable improvement in casualty carry exercises and how they were able to cope during periods of stress.
Fights Muscle Aging
Elderly patients can experience positive benefits when taking beta-alanine regularly for a minimum of three months. Studies proved muscle function and exercise capacity improved during this period. In addition, beta-alanine can enhance muscle function in older legs and reduces age-related muscle stress.
Side Effects of Beta-Alanine
When consumed according to the recommended dose, beta-alanine is typically safe. There have been mild and sometimes rare side effects of taking it as a supplement.
Oxidative Stress
A lower oxygen intake and increased amount of free radicals (which can also lead to mitochondrial death) can be caused by excessively high levels of beta-alanine. This reaction results in lower cell energy production that can cause oxidative stress. It can also increase the amount of reactive oxygen in the brain while reducing the activity of antioxidants in the body.
GABA-Transaminase Deficiency
Increased amounts of beta-alanine in the spine have been linked to GABA-transaminase deficiency, which is a type of seizure disorder.
Hyper-Beta-Alanemia
Though rare, hyper-beta-alaninemia can cause an increased level of beta-alanine in the body. Too much can have negative side effects such as breathing problems, decreased muscle tone and brain damage. If you suffer from hyper-beta-alaninemia, you should avoid taking beta-alanine supplements.
Paresthesia and Itching
You may experience non-harmful side effects such as itching and tingles, referred to as paresthesia, after taking very large doses of beta-alanine. This side effect is a result of the activation and binding of a G-protein located in the nerves of the skin. Though uncomfortable, the tingle fades as the body absorbs the excess amino acids. To prevent the tingle and itch, limit your dose to under 800 mg. You can also opt for time release capsules which limit the amount of beta-alanine in the system at any given time.
Food Sources of Beta-Alanine
Adding these foods to your diet will help make sure you take the recommended daily amount of beta-alanine:
Beta-Alanine Dosages
It is best to take beta-alanine powder in doses of 500 mg (about 1/8 tsp) per day. If taking it in capsule form, take one capsule dose up to three times daily.
You can choose to incorporate the raw forms in your food or take one of the supplemental forms. Choose the form that works best for your diet and lifestyle, and remember to always talk to your doctor before adding any supplements to your nutrition routine.
When to Take Beta-Alanine
Beta-alanine supplements are usually taken just ahead of a workout session, but it is not necessary to take it right before physical activity to reap its benefits. It has a cumulative benefit, which means you will have to take the supplement for several weeks before you see an improvement in your performance or a reduction in your muscle fatigue. All in all, you should take a regular dose of daily beta-alanine for at least 4–6 weeks before you can expect to see results.
The Bottom Line
Amino acids are a necessary part of your daily nutrition. Your brain and muscles produce beta-alanine naturally. However, you may want an extra boost of this amino acid from time to time. When you take beta-alanine supplements, you can boost your exercise results by reducing lactic acid build up. This also helps reduce the amount of fatigue you feel, which will allow you to work out longer, build more muscle and lose more weight with the same amount of effort. Aside from getting fit, beta-alanine can be beneficial as you age and your body produces less of this vital amino acid. High doses of the supplement can result in a tingling sensation in the skin, but other than that, there are no concerning side effects to note when taken in the correct doses.
Originally published at https://community.bulksupplements.com.