In this article I cover the various health properties of Beta Alanine and how it be used for a variety of purposes such as muscular endurance and more strength in the gym.
You will also learn about its potential side effects and contraindications of use.
CAUTION: Medical Disclaimer
Table of Contents
My experience with Beta Alanine
Beta-Alanine is quite a recent discovery for me. As a general rule of thumb, I never jump on a supplement until after a couple of years have passed as I wait for relevant studies and possible side effects.
In this way, I can be more confident that this supplement does work and that its safety has been determined. If the FDA bans it, then it means that it was either too good (in which case I missed the chance to use it) or too bad for general health.
I was quite impressed with my performance with long workouts when I stacked it with creatine and it has been a staple for me ever since. I highly recommend it for muscular endurance, muscular hypertrophy and a great pump.
What is Beta Alanine?
Beta-Alanine is a non-essential amino acid and more precisely, a modified version of the original amino acid Alanine.
Its main benefit is enhancing muscular endurance in workouts with a large duration.
When you take a Beta-Alanine supplement, it is converted in the body to carnosine, which is an acid buffer. It is then stored in muscle cells (just like creatine) and is released whenever a drop in PH happens (acidity rises) especially in the case of lactic acid accumulation.
As a result of this, the onset of lactic acid is delayed and performance is enhanced. This means that you can train harder and longer.
Beta Alanine benefits
Beta-Alanine has been shown in studies to be effective in:
- Improving athletic performance, muscular endurance and reducing fatigue. As a result of this, you can push yourself harder as you train and therefore build more lean muscle mass. Usually you can see this result if your training lasts over 1 hour. The mechanism is currently not fully known.
- Improving aerobic endurance for moderate to high intensity exercise (cardio).
- Improving physical functions in the elderly by delaying muscle fatigue.
- Has an anti-aging property since depletion of alanine is linked to aging.
- Has strong antioxidant properties and acts protectively by preserving other proteins in the body.
- Due to the same antioxidant properties, it has potent neuroprotective properties (in the form of carnosyn).
Do not take Beta-Alanine with taurine, GABA or glycine as they appear to be competing for the same receptors in the brain.
There is a concern that overloading with Beta-Alanine can create taurine deficiencies (studies in animals) but no such effects have been seen in human studies. If you get muscle cramps and you are not magnesium deficient, it may be related to a taurine deficiency.
When and how to take it
The best times to take Beta-Alanine are pre and post workout.
Some suggest a loading protocol for 2-3 weeks and then lowering the dose and continuing with that (just like in the case of creatine).
I do not believe that loading is necessary. Your body will get saturated (loaded) in time even if you take smaller doses.
Beta-Alanine comes in powder form and pills. I recommend the powder form as you can have more control over it (i.e. create stacks, no fillers or artificial ingredients) and it is less expensive.
Make sure you get the patented form Carnosyn, which indicates that your supplement is of a verified high quality and more concentrated (and therefore effective). It is designed in such a way so that a smaller dose can stay in your body longer.
It stacks perfectly well with creatine as it can act synergistically with creatine’s effects and benefits.
Safety and side effects
Beta-Alanine is considered to be LIKELY SAFE for most healthy adults when taken orally in recommended doses (small and moderate) for small periods of time. The only reported side effect is a tingling and itching sensation called paresthesia.
Paresthesia happens only in high doses and while harmless, it can be annoying to some people. If and when that happens, it might be a good idea to lower the dose until the effect disappears.
Since this product is relatively new there are no studies to determine its safety. However, all the studies performed until now have been positive. It has been currently deemed as safe for healthy people and therefore those with kidney problems should avoid it.
Special Precautions & Warnings:
Since there are not enough studies performed to determine the full safety of this product, pregnant women or breastfeeding women should avoid using this product. Also, do not give this product to children.
Contraindications or interactions with other medication/substances:
Consult with your doctor before using this supplement since there are currently no known interactions with other drugs or substances or how people with medical conditions react to it.
Do I need to cycle off?
Similarly with creatine, I recommend taking 1 month off after 2-3 months of using Beta-Alanine to maintain its effectiveness.
Dosage
Over the past 20 years I have experimented with literally hundreds of herbs, supplements (and other natural products) and was finally able to discover the right doses for amazing results.
If you wish to learn more about the dosages that I use with my clients for different purposes (better health, hormonal balance, stress management, testosterone boost and more) or how I combine this herb/supp with others, leave a comment below or reach out to me for a consultation through the “Hire me” link.
Closing notes
Overall, Beta Alanine is a fantastic supplement with many applications inside and outside of the gym. I highly recommend it for breaking through plateaus and hitting new PRs. Just try it and see what you think!
I hope you enjoyed this article as much as I did writing it. Putting together this article took a bit of time but it will only take you a second to click on the Share buttons below and show your support to this blog.
Also if you have any comments or questions, feel free to leave a comment and I will get back to you as soon as possible. Thanks!
by Nick Sigma
CWC, EH, E-YRT200
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Other Sources:
- http://www.webmd.com/vitamins-supplements/ingredientmono-1222-beta-alanine.aspx?activeingredientid=1222&activeingredientname=beta-alanine
- http://www.stayfitcentral.com/buyers-guides/beta-alanine-creatine-the-ultimate-workout-supplement-stack/
- http://www.livestrong.com/article/495742-creatine-beta-alanine/
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