Beta-alanine

What it is

Beta-alanine is an amino acid the body uses to make carnosine, a substance that accumulates in muscle. It is sold as powder and capsules for sport, and is an ingredient of many "pre-workouts". It has no authorised health claims in the EU.

The typical question is about the skin tingling (paraesthesia) that appears 15-20 minutes after taking it. It is a known, short-lived and harmless effect, reduced by splitting the dose.

What it does

It raises muscle carnosine, which helps buffer the acidity generated during effort:

• Sports studies link it to intense efforts of between 1 and 4 minutes.
• It has to be taken for several weeks for carnosine to rise.
• The effect on performance is modest: it is not a shortcut.

At the counter

When to recommend it

• Adult training intense efforts of 1-4 minutes who wants to try it
• Split doses of up to 1.6 g each time to avoid the tingling
• Consistency: without several weeks of use there is nothing to expect

When not to

• Pregnancy and breastfeeding: no safety data
• Under 18
• Anyone who cannot stand the tingling: not dangerous but a reason to stop

Warnings

• Caution No authorised EU health claim: performance or results cannot be promised.
• Caution Many pre-workouts combine it with caffeine and other stimulants: add up the total.
• Worth knowing Tingling (paraesthesia) is common, short-lived and not an allergy; splitting the dose reduces it.
• Worth knowing There is no long-term safety data with high doses kept up for years.