How much beta-alanine to take

Whether it is included in your drink before training or you supplement it separately, beta-alanine is a good addition to any performance supplement list. But to get all of its benefits, it’s important to know how much beta-alanine to take.

If you’re serious about getting fit, a growing body of research shows that boosting your beta-alanine stores can help you exercise harder for longer. Over time, it can help support your individual fitness goals, such as more powerless fat, bigger muscular enduranceand more muscles.*

What is the minimum effective amount of beta-alanine?

“Beta-alanine has been studied in a wide range of serving sizes, from 800 mg per day to 6.4 grams per day,” says Emily Pankow Fritz, Ph.D.

In clinical trials, she says, supplementation with 1.6 grams of beta-alanine has been shown to increase muscle carnosine levels. This is important because the formation of carnosine is the goal of beta-alanine supplementation.

The body combines beta-alanine with other amino acid called histidine to make a third amino acid called carnosine, which can help delay fatigue during intense exercise by buffering acid build-up in the muscles.*

“Doses of about 1.6 grams (the amount found in Beachbody Performance Energize) have also been shown to help improve exercise performance,” says Fritz.

Can you take too much beta-alanine?

Beta-alanine is safe in recommended amounts, says Fritz, but always check with your doctor before taking any supplement.

“One of the potential side effects of beta-alanine is a harmless, temporary one burning sensation invited paresthesia it can last 30 to 90 minutes after you take it,” says Fritz. When it occurs, tingling occurs in the hands, face and neck and is dose dependent.

So if beta-alanine makes you tingle and it makes you uncomfortable, split your portion into smaller amounts throughout the day – half in the morning, half in the evening, for example. It doesn’t matter when taking beta-alanineas long as you take it consistently, as it takes about a month to build up sufficient levels in your body before you notice a difference in exercise performance.

How long does beta-alanine take to work?

Regardless of the amount of beta-alanine, it takes four to six weeks for it to build up enough in your system to affect your workouts. So take it daily and be patient — after a few weeks you’ll notice it helps make a clear difference in your strength and endurance.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.