A quick reminder:
Beta-alanine is the rate-limiting factor in the formation of carnosine in skeletal muscle.
Fig. 1. Carnosine synthesis
This increase in muscle carnosine contributes to several important functions in the body:
- Buffer: Regulates pH (reduces intracellular acidosis), delaying fatigue in intermittent sports disciplines lasting 1–10 minutes
- Antioxidant: Protects against oxidative damage.
- Stabilizer: Maintains the structure of muscle proteins.
- Improved contraction: Increases sensitivity to calcium.
- Anti-glycation: Prevents damage caused by glycation, supporting long-term muscle health.
Side effects of beta-alanine – “tingling”
Among the common side effects of beta-alanine, paresthesia stands out, presenting as a tingling or itching sensation on the skin. This effect is temporary and is due to the way β-alanine activates receptors in certain nerve endings in the skin (the peripheral neuronal receptor MrgprD), causing a temporary sensation of itching or burning, especially when taken in high doses.
Although paresthesia is uncomfortable, it does not represent a serious health risk and usually decreases if doses are reduced, divided throughout the day, or if sustained-release (SR) formulas are used. This finding is supported by the evaluation of multiple studies and the use of Bayesian methods to integrate data from diverse populations, which reinforces the reliability of the results regarding the safety of β-alanine in terms of mild side effects such as tingling.
Could this “itching” caused by beta-alanine improve performance?
Some athletes have reported that the tingling sensation improves their performance during exercise, while others describe it as uncomfortable. This suggests that the experience of paresthesia is entirely subjective and depends on each individual.
In general, the scientific literature indicates that the appearance of paresthesia is related to the dose and coincides with peaks in blood β-alanine concentration. Therefore, we can hypothesize that the greater the “tingling,” the greater the absorption of beta-alanine, which could be the origin of this performance improvement. However, its main benefits come from the chronic consumption of this substance and the saturation of muscle carnosine.
References
Artioli, G. G., Gualano, B., Smith, A., Stout, J., & Lancha Jr, A. H. (2010). Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc, 42(6), 1162-1173.
Bellinger PM, Minahan CL. Performance effects of acute β- alanine induced paresthesia in competitive cyclists. Eur J Sport Sci 2016;16(1):88–95.
Dolan, E., Swinton, P. A., de Salles Painelli, V., Hemingway, B. S., Mazzolani, B., Smaira, F. I., … & Gualano, B. (2019). A systematic risk assessment and meta-analysis on the use of oral β-alanine supplementation. Advances in Nutrition, 10(3), 452-463
Liu Q, Sikand P, Ma C, Tang Z, Han L, Li Z, Sun S, LaMotte RH, Dong X. Mechanisms of itch evoked by β-alanine. J Neurosci 2012;32(42):14532–7.
Varanoske, A. N., Hoffman, J. R., Church, D. D., Coker, N. A., Baker, K. M., Dodd, S. J., … & Stout, J. R. (2019). Comparison of sustained-release and rapid-release β-alanine formulations on changes in skeletal muscle carnosine and histidine content and isometric performance following a muscle-damaging protocol. Amino Acids, 51(1), 49-60.
Author: Marcos Rueda Córdoba