beta-alanine side effects
beta-alanine side effects
Beta-alanine supplements raise muscle carnosine levels, buffering acid buildup and improving performance in high-intensity exercise lasting 1-10 minutes. Research supports daily doses of 3.2-6.4 grams over several weeks, with harmless skin tingling (paresthesia) as the most common side effect. This guide reviews the evidence, dosing protocols, safety profile, and how to select a quality product.