Beta alanine itch: Why it occurs and how to stop it Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyArthritisAsthma & AllergiesBreast CancerCancerCardiovascular HealthCOVID-19Dermatology & SkincareDiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyInflammatory Bowel DiseaseLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisSexual HealthWomen's HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcastsHow to understand chronic painWhat is behind vaccine hesitancy?The amazing story of hepatitis C, from discovery to cureNew directions in dementia researchCan psychedelics rewire a depressed, anxious brain?Why climate change matters for human healthToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorHealth ProductsAffordable Therapy OptionsBlood Pressure MonitorsDiabetic SuppliesFitness TrackersHome GymsGreen Cleaning ProductsHow to Shop for CBDQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsDiscoverToolsConnectSubscribe What causes beta-alanine itch and how to treat itMedically reviewed by Grant Tinsley, Ph.D., CSCS,*D, CISSN, Nutrition — By Nadia Zorzan on September 28, 2022Beta-alanine can cause itchiness or paresthesia, especially in high doses. This symptom typically resolves within 1 hour and is more likely to occur in females and those under 165 pounds (lb). Beta-alanine is a naturally occurring amino acid in the body. People who work out and athletes may take beta-alanine supplements to help prevent muscle fatigue and increase performance. Research indicates that when beta-alanine combines with another amino acid called L-histidine, it increases the amount of carnosine in the muscles. Carnosine acts as a PH regulator and reduces the amount of acid in the muscles. In turn, it lessens fatigue that usually comes from high intensity exercise. This article examines why beta-alanine itch occurs and how to stop it. It also looks at other potential side effects of beta-alanine and the alternatives. Why does beta-alanine cause itching Share on PinterestA common side effect of taking beta-alanine is flushing and tingling of the face, hands, or neck. This itching sensation is known as paresthesia. A 2019 study indicated that this itching could be due to beta-alanine activating G-protein-coupled receptors, which are responsible for transmitting signals throughout the central nervous system, especially on the skin. Additionally, the study concluded that the beta-alanine itch could be associated with the following factors:Ethnicity: Itchiness occurred more frequently in people of Asian descent than Caucasian participants.Sex: Itchiness was more frequent in females than males.Body size: People weighing less than 75 kilograms (kg), or 165 lb, experienced stronger or more frequent itchiness than those weighing more than 85 kg (187 lb). People of all body weights could tolerate a beta-alanine dose of 6.4 grams (g) if they did not take it for longer than 24 weeks. The itchiness was more likely to occur when people took a dose of 40 milligrams (mg) per 1 kg (2.2 lb) of body weight. However, the itchiness was milder or less intense when people took doses of 10–20 mg per 1 kg (2.2 lb) of body weight. Some people may experience less itchiness when they take beta-alanine as part of a multi-ingredient pre-workout supplement in powder form, compared with beta-alanine alone. This is because the mixture of substances may cause a slower release into the bloodstream. How long might the itchiness last A 2021 study investigated the effects of using a high dose beta-alanine powder on a small group of world cyclists to maintain high intensity performance after a week of intensive training camps. The researchers gave the cyclists 20 g of beta-alanine daily for 1 week. Itchiness occurring from the beta-alanine lasted for approximately 1 hour. The researchers noted that higher doses of beta-alanine increased the chance of experiencing paresthesia. How to get rid of the itch The only remedy for getting rid of beta-alanine-related paresthesia is to wait for the side effects to subside. Research suggests that the beta-alanine itch reduces after about 1 hour. However, people can prevent beta-alanine paresthesia by taking beta-alanine as a sustained-release powder or tablet or splitting the dose into smaller quantities throughout the day. People should ensure they do not exceed the suggested maximum dose of 6.4 g of beta-alanine over 24 weeks. Other possible side effects of beta-alanine use Paresthesia is the most commonly researched side effect of using beta-alanine. However, some studies suggest that beta-alanine may reduce plasma and muscle-free histidine availability, which may affect muscle protein synthesis. A 2019 meta-analysis found no evidence of this side effect, but the authors said they could not rule it out. Alternatives to beta-alanine People naturally produce beta-alanine in their liver. However, they can also obtain it through diet. Food sources that contain small amounts of beta-alanine include:chickenturkeybeefporkwhite fishsalmontunamackerel People who eat meat have an intake of about 1 g of beta-alanine per day, compared to vegans who have no intake. In both cases, people would have to take supplementation when using beta-alanine to enhance athletic performance. People could choose pre-workout supplements such as creatine as an alternative to beta-alanine. However, it is important to note that these supplements do not work in the same way. Researchers conducted a study on 32 elite athletes in an 8-week trial to investigate whether using an alkaline agent with a branched-chain amino acid (BCAA) and creatine malate (Cr) would be as effective as using beta-alanine in combination with BCAAs and Cr to improve endurance. The results showed beta-alanine to be more effective than the alkaline agent when combined with BCAAs and Cr. Summary Fitness enthusiasts and athletes may take beta-alanine as a supplement to help improve performance and lessen muscle fatigue. However, when people consume beta-alanine at a high dose, they risk getting paresthesia. Paresthesia is a tingling or itching sensation that lasts around 1 hour and subsides on its own. People can avoid this side effect by splitting the dose of beta-alanine or using sustained-release powders and tablets. People may use alternatives to beta-alanine. These alternatives include fish, meat, and poultry that contain small amounts of beta-alanine. Additionally, people may use creatine supplements. However, creatine does not work the same as beta-alanine. Last medically reviewed on September 28, 2022DermatologySupplements 8 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.de Salazar, L., et al. (2021). Increased bioavailability of β-alanine by a novel controlled-release powder blend compared to a slow-release tablet.https://www.mdpi.com/1999-4923/13/9/1517/htmDietary supplements for exercise and athletic performance [Fact sheet]. (2022).https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessionalDolan, E., et al. (2019). A systematic risk assessment and meta-analysis on the use of oral β-alanine supplementation.https://academic.oup.com/advances/article/10/3/452/5450731Durkalec-Michalski, K., et al. (2019). The effect of beta-alanine versus alkaline agent supplementation combined with branched-chain amino acids and creatine malate in highly-trained sprinters and endurance athletes: A randomized double-blind crossover study.https://www.mdpi.com/2072-6643/11/9/1961/htmJukic, I., et al. (2021). Carnosine, small but mighty - prospect of use as functional ingredient for functional food formulation.https://www.mdpi.com/2076-3921/10/7/1037/htmMate-Munoz, J. L., et al. (2022). Effects of β-alanine supplementation during a 5-week strength training program: A randomized, controlled study.https://www.tandfonline.com/doi/full/10.1186/s12970-018-0224-0Meixiong, J., et al. (2017). Mas-related G protein-coupled receptors and the biology of itch sensation [Abstract].https://pubmed.ncbi.nlm.nih.gov/29178819Varanoske, A. N., et al. (2018). Effects of β‐alanine supplementation on physical performance, cognition, endocrine function, and inflammation during a 24 h simulated military operation.https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.13938FEEDBACK:Medically reviewed by Grant Tinsley, Ph.D., CSCS,*D, CISSN, Nutrition — By Nadia Zorzan on September 28, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageVitamins and supplements for athletesMedically reviewed by Miho Hatanaka, RDN, LD Many athletes look for safe and efficient ways to boost their performance. In this article, we look at six vitamins and supplements that may help.READ MOREThe best vitamins and supplements for energyMedically reviewed by Miho Hatanaka, RDN, LD Although a healthful diet and regular exercise can reduce fatigue, some vitamins and supplements can also boost energy. Learn which ones may have…READ MOREDiets for athletes: Meal delivery brandsMedically reviewed by Adrienne Seitz, MS, RD, LDN Diets particularly suitable for athletes are those that provide sufficient calories and all the essential nutrients. Learn about the best meal…READ MOREWhat to know about folic acidMedically reviewed by Jillian Kubala, MS, RD Folic acid is the synthetic form of folate, an important B vitamin. Learn about its functions, recommended intake, and side effects here.READ MORE9 of the best vitamin C supplementsMedically reviewed by Kim Chin, RD Most people get enough vitamin C in their diet. However, some people may benefit from taking a vitamin C supplement. Here are nine to consider.READ MORE