Beta-Alanine
Beta-alanine is a well-studied ergogenic supplement. The most common side effect is paresthesia (tingling) at single doses above ~800 mg, which is harmless.
What it is
Beta-alanine is a non-proteinogenic amino acid that combines with histidine in muscle to form carnosine, a buffer against acid build-up during exercise.
Used in dietary supplements, especially pre-workout formulas, to increase muscle carnosine and improve high-intensity exercise capacity.
Why it's flagged
- paresthesia (tingling)
- limited long-term human safety data beyond ~24 weeks
What regulators actually say
"International Society of Sports Nutrition position stand: beta-alanine ... 4-6 g/day for at least 2-4 weeks improves exercise performance, with most pronounced effects on tasks lasting 1-4 minutes."
"Daily beta-alanine doses of 4 to 6 g for at least 2 to 4 weeks have been shown to improve exercise performance, with paresthesia being the only commonly reported side effect."
Regulatory status
United States — FDA
Lawful dietary ingredient under DSHEA
European Union — EFSA
Not authorized as a novel food; permitted as supplement ingredient in some EU member states
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