Beta-alanine is a common ingredient in preworkout supplements, known for enhancing exercise performance and reducing muscle fatigue. Many users report experiencing a tingling or itching sensation shortly after ingestion. The VB Health experts research this itchy phenomenon, its duration, safety considerations, and strategies to mitigate the sensation.
Understanding the Beta-Alanine Itch: Mechanism and Causes
The tingling or itching sensation associated with beta-alanine supplementation is known as paresthesia. This non-harmful effect is believed to occur because beta-alanine activates specific G-protein-coupled receptors in the skin, leading to nerve stimulation that manifests as tingling or itching sensations. The intensity of paresthesia varies among individuals and is influenced by factors such as dosage and individual sensitivity.
Duration and Onset of Paresthesia
Paresthesia typically begins within 10 to 20 minutes after consuming beta-alanine and can last approximately 30 to 60 minutes. The duration and intensity of the sensation are dose-dependent, with higher doses more likely to elicit stronger and longer-lasting effects. While the sensation may be uncomfortable, it is temporary and subsides without intervention.
Safety Considerations: Is the Itch Harmful?
Research indicates that the tingling sensation from beta-alanine supplementation is harmless. The International Society of Sports Nutrition has concluded that beta-alanine supplementation is safe for healthy individuals at recommended doses. However, individuals with pre-existing skin conditions or heightened sensitivity should consult a healthcare professional before beginning supplementation. Even the most high quality preworkout will have the beta-alanine itch.
Strategies to Minimize Beta-Alanine-Induced Paresthesia
For those who find the tingling sensation uncomfortable, several strategies can help reduce its intensity:
- Divided Dosing: Splitting the daily beta-alanine intake into smaller doses throughout the day can lessen the severity of paresthesia.
- Sustained-Release Formulations: Using sustained-release versions of beta-alanine can provide a gradual release into the bloodstream, minimizing the tingling effect.
- Lower Individual Doses: Reducing the amount of beta-alanine taken at one time can decrease the likelihood and intensity of paresthesia.
Does Pre-Workout Make You Itch?
If you've ever experienced an itchy or tingling sensation shortly after consuming a pre-workout supplement, beta-alanine is likely the culprit. Many pre-workout formulas contain beta-alanine due to its proven performance-enhancing benefits, such as improving muscular endurance and reducing fatigue. Beta-alanine activates certain nerve receptors, specifically Mas-related G-protein-coupled receptor D (MrgprD), causing the harmless yet uncomfortable sensation known as paresthesia.
The intensity and duration of this itching depend on the dose of beta-alanine in the supplement. Symptoms begin within 10 to 20 minutes after consumption and subside within an hour. While unsettling for some, this effect is not dangerous and can be minimized by opting for pre-workouts with lower beta-alanine doses, sustained-release formulations, or dividing intake into smaller amounts throughout the day. Simply using coffee as preworkout is another good option.