PERFORMANCEPROMISING

Beta-Alanine

Buffers muscle acidity in the 1–4 minute effort window. Feels like tingles.

EFFECTIVE DOSE

3.2–6.4 g/day, split into doses ≤1.6 g to reduce paresthesia

TIMING

Any time. Effect is chronic — takes 2–4 weeks to load carnosine stores.

HOW IT WORKS

Rate-limiting precursor to carnosine, which buffers hydrogen ions in muscle during high-intensity effort.

WHAT THE EVIDENCE SUPPORTS

Small ergogenic effect on 1–4 min efforts (~2–3%)
Additive with creatine in that duration window

WHAT TO LOOK OUT FOR

The tingling (paresthesia) is not the effect — it's harmless nerve stimulation.
Doses under ~3 g/day for a few weeks are unlikely to do anything meaningful.

SIDE EFFECTS

Paresthesia (tingles) at doses above ~1.6 g

SOURCES

ISSN Position Stand — Beta-Alanine (2015)

Reviewed 11/1/2025 · Brawn Supplement Reviewer

Educational content. Not medical advice. Talk to a licensed professional before starting any supplement, especially if you take medications or have a medical condition.