Beta-Alanine can increase the concentration of carnosine in muscles, decrease fatigue in athletes and increase total muscular work done. Though it’s considered safe, some are convinced it has potentially dangerous health effects.
What Is Beta-Alanine?
Beta-Alanine is a non-essential amino acid (a build block of proteins). It can be produced by the body and is used to improve athletic performance and exercise capacity, building lean muscle mass, and improving physical functioning. It can be used as a supplement and an additive in functional foods.
Possible Side Effects of Beta-Alanine
Although Beta-Alanine generally regarded as a very safe and effective supplement, there can be some minor side effects. The side effects may:
- Ingestion of more than 800 mg of beta-alanine in a single dose has been shown to cause mild burning or flushing of the skin. This may be alleviated by taking doses with meals or by taking a time-release formulation of beta-alanine.
GRAS Affirmation: Yes
Generally recognized as safe (GRAS) is an American Food and Drug Administration (FDA) designation that a chemical or substance added to food is considered safe by experts, and so is exempted from the usual Federal Food, Drug, and Cosmetic Act (FFDCA) food additive tolerance requirements. Beta-Alanine is considered safe.
Special Populations Precaution
There is a lot of concern about diet and nutrition for these population, like Newborns, children, pregnant, sensitive to Beta-Alanine populations. Better consult to your doctor if you would like to intake Beta-Alanine.
1. Ingesting a preworkout supplement containing caffeine, creatine, β-alanine, amino acids, and B vitamins for 28 days is both safe and efficacious in recreationally active men. [Nutr Res. 2014 May] Author: Kendall KL, Moon JR, Fairman CM, Spradley BD, Tai CY, Falcone PH, Carson LR, Mosman MM, Joy JM, Kim MP, Serrano ER, Esposito EN.
2. Role of beta-alanine supplementation on muscle carnosine and exercise performance. [Med Sci Sports Exerc. 2010 Jun] Author: Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr.