Beta-alanine, also known as 3-aminopropanoic acid is a non-essential amino acid that is produced in your body. However, it is also used to synthesize other chemicals as well and unlike other amino acids, beta-alanine is not used to synthesize proteins rather it produces what is known as carnosine. Carnosine is stored in your skeletal muscles and thus works in strengthening them. It also reduces the production of lactic acid in your body while you work out improving the effectiveness of your exercise resulting in faster and improved athletic performance. Thus beta-alanine is also used as a supplement by various trainers and athletes.

However, the most common question associated with supplements is the dosage and the side effects in case of excessive consumption. Therefore, many people also have the same doubt in the case of beta-alanine as well and thus this article provides you with a solution to the question you’ve been struggling with.

The standard recommended dose ranges from 3-5 grams daily. For athletic purposes, the dose may vary from 2-6 grams daily when consumed by mouth. While for elderly people the recommended dose lies slightly in the lower range of 800mg to 1.6 grams regularly. It can also be combined with your meals to further enhance its function of increasing the carnosine levels.

Although when taken in prescribed amounts, beta-alanine supplements are not known to have any such major side effects. Mild effects like flushing might be experienced initially due to its stimulant performance. Consuming tablets instead of powdered beta-alanine might prove helpful in reducing these too. However, consumption of excessive amounts of supplements is known to cause paraesthesia, which is a sensation of tingling of the skin experienced usually on the face, neck, and back of the hands. Such side effects can be avoided by sticking to the standard dose of 2-5 grams. However, it is often recommended to consult a doctor in case any kind of problem still persists.

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