Beta-alanine is a non-essential amino acid that’s naturally produced by the body and found in some foods, such as fish, poultry, and meat. Unlike most amino acids, beta-alanine is not used for protein synthesis. Instead, it’s used alongside histidine to create carnosine — a dipeptide molecule that’s highly concentrated in skeletal muscle. Carnosine is a powerful lactic acid buffer, meaning that it helps reduce lactic acid levels.

Although the majority of pre-workouts already contain beta-alanine, it’s likely more beneficial to take beta-alanine on rest days as well as training days. So having a standalone beta-alanine supplement on hand is suggested to maximize its effects. It’s recommended to take anywhere between 2 and 5 grams of beta-alanine per day.

It’s important to note that a common side effect of beta-alanine supplementation is tingling in the skin, also known as paraesthesia. If you experience this effect, don’t be alarmed. It’s harmless, temporary, and should subside with extended use. To avoid paresthesia, you can try dividing the suggested dose and consuming 4 to 6 hours apart. Another option is to consume beta-alanine with food.

Beta-alanine has an abundance of research showing it’s a safe and effective ergogenic aid. Not to mention, beta-alanine also has antioxidant, anti-aging, and immune-boosting properties.