Our Blog

Get the latest from our blog. Food, drink and cooking with people who love food.

Is Beta-Alanine Harmful?

Beta-alanine is a naturally occurring amino acid often used as a dietary supplement. It is commonly promoted to improve exercise performance and reduce fatigue.

However, there is some concern that beta-alanine may be harmful, particularly when used in high doses. This article examines the evidence to see if beta-alanine is safe.

Evidence that beta-alanine is safe

a)One study found that beta-alanine did not cause any adverse effects when taken at doses up to 3.2 grams per day for four weeks.

b) Some studies have found that beta-alanine supplementation does not cause harmful side effects.

c)Beta-alanine is a natural compound, and it is unlikely to be harmful when taken in supplemental form.

Beta-alanine is generally considered safe to take, even at high doses. There is no evidence to suggest that it causes any harmful side effects. However, as with all supplements, it is always best to speak to a healthcare professional before taking anything new.

There are always concerns that not all beta-alanine supplements are safe because some manufacturers do not list the ingredients on the label. So before taking any supplement, be sure to do your research and only buy from a reputable source.

What are the benefits of beta-alanine?

Many people take beta-alanine supplements to improve their exercise performance and reduce fatigue. Evidence suggests this may be effective, particularly when taken in high doses.

Beta-alanine has been shown to increase exercise performance in some studies. For example, one study improved performance during a sprinting workout. Another study showed that beta-alanine increased the amount of time people could exercise before becoming exhausted.

Can beta-alanine cause nerve damage?

Some people are concerned that beta-alanine may cause nerve damage. However, there is no evidence to support this claim. Several studies have found that beta-alanine does not cause any harmful side effects.

Beta-alanine is a natural compound, and it is unlikely to cause any harm when taken in supplemental form. However, as with all supplements, it is always best to speak to a healthcare professional before taking anything new.

Should you take beta-alanine every day?

There is no need to take beta-alanine every day. If you are taking it to improve exercise performance, it is recommended that you take it 30-60 minutes before exercise. Beta-alanine has a half-life of around two hours, so it is best to take it at this time.

If you are taking beta-alanine to reduce fatigue, it is recommended that you take it two or three times per day. This will help to keep levels of beta-alanine in your body consistent.

It is always best to speak to a healthcare professional before taking anything new, as with all supplements.

What are the side effects of beta-alanine?

There are no known side effects of beta-alanine. However, as with all supplements, it is always best to speak to a healthcare professional before taking anything new.

Bottom Line

Beta-alanine helps improve exercise performance and may help reduce fatigue. It is generally considered safe to take, even at high doses. However, as with all supplements, it is always best to speak to a healthcare professional before taking anything new.


Infographic created by Boston Analytical – premier analytical testing laboratories
Facebook
Twitter
LinkedIn