Does Beta-Alanine Make You Itchy? – 4 Ways to Stop the Itch

Beta-alanine is a non-essential amino acid that the human body can naturally produce on its own. It is also commonly found in meat, with poultry and fish being excellent sources of beta-alanine.

Beta-alanine is used to help synthesize carnosine, which helps improve performance during high-intensity exercises such as weightlifting or sprinting, or any other physical activity. This is why many bodybuilders and strength athletes take beta-alanine supplements before workouts to improve performance. 

However, when you take beta-alanine supplements, one of the side effects is itching.

What is the Beta-Alanine Itch?

This prickling and tingling sensation you experience after you ingest beta-alanine is called paresthesia, or the beta-alanine itch, as gym-bros call it.

It is a completely harmless, albeit somewhat uncomfortable, side effect of taking beta-alanine that could make some newbies quite concerned.

However, this is not an allergic or inflammatory reaction but rather a simple result of a harmless increase in nerve activity.

Why Does Beta-Alanine Make You Itchy?

What happens when you take beta-alanine is your MAS-related sensory neurons, and receptors get overly stimulated.

Without getting too technical, what happens is these neurons in your skin get super excited and start firing off so rapidly, making your skin feel prickly or itchy. This is also why it can sometimes cause mild flushing of your skin, especially your cheeks and ears.

Considering most of these sensory neurons are located in your hands and face, that is where you would most often feel the effects of paresthesia.

How Long Does Beta Alanine Itch Last?

Beta-alanine itch isn’t long-lasting and should subdue on its own in about 30-40 minutes.

Depending on your sensitivity to beta-alanine and the dose ingested, you could experience paresthesia for longer, but rarely for more than an hour.

Some of you may even feel it for just a few minutes or not experience it at all.

How to Get Rid of Beta-Alanine Itch?

If you’re experiencing the annoying beta-alanine itch side effect, there are ways to prevent or stop it from happening.

Top 4 Ways to Stop the Beta-Alanine Itch Side Effect

The best four ways for to combat the infamous beta-alanine itch are:

  • Take lower doses
  • Use a slow-release formula
  • Use supplements with BetaPrime™ in the formula
  • Take pre-workouts without beta-alanine

An effective dose of beta-alanine is 3.2 to 6.4 grams daily. In fact, research suggests that for best results, beta-alanine should be taken at 6.4 grams daily over the course of 28 days until you start experiencing the actual benefits. [1]

In other words, you could take four 1.6-gram doses of beta-alanine daily to fully experience the benefits and potentially offset the itch.

This should also help build tolerance in the long run.

Additionally, switching from a rapid-release to a slow-release formulation (also known as sustained-release) beta-alanine may help reduce the intensity of the itch or even entirely stop it in its tracks.

Another thing you can do is choose supplements with BetaPrime™.

BetaPrime™ is a concoction of various amino acids and other compounds, like L-theanine, GABA, and magnesium, which were shown to successfully offset the effects of beta-alanine-induced paresthesia.

Finally, you could simply choose a pre-workout formula or a supplement without beta-alanine if the itch is bothering you.

If you’re a bodybuilder or a powerlifter, supplementing with beta-alanine won’t have a meaningful impact on your performance or endurance, so you might as well train without it. [2]

Choose a supplement rich in caffeine and L-citrulline malate instead.

Best Pre-Workout with Low Beta-Alanine

If you’re an athlete looking for that beta-alanine boost but you can’t handle an itch, here’s a product:

Alani-Nu Pre-Workout
Alani Nu Pre-Workout with Low Beta-Alanine

This is an excellent formula with just 1.6 grams of beta-alanine.

It’s packed with 6 g of L-citrulline malate, 200 mg of caffeine, 500 mg of L-Tyrosine, and 200 mg of L-Theanine, and as such, it is a very simple yet very effective formula for many gym goers.

However, keep in mind that if you’re engaging in any bouts of strenuous physical activity lasting between one and four minutes, 1.6 g of beta-alanine won’t be enough to aid your endurance or performance.

You’ll need to double, or better yet, quadruple the dose for that to happen.

Best Beta-Alanine Slow-Release Supplements

If you’re in it for the beta-alanine endurance boost, I’d suggest skipping the pre-workouts and implementing slow-release beta-alanine tablets in your diet. This way, you’ll get to fully experience the benefits and properly saturate your muscles with carnosine over the course of several weeks.

Two of the best supplements we’d recommend are:

Klean SR Beta-Alanine
Klean Beta-Alanine Slow Release Supplement
Thorne Beta-Alanine SR
Thorne Slow-Release Beta-Alanine Supplement

Both of these are essentially the same. They’re 800 mg tablets of SR CarnoSyn (sustained-release beta-alanine we’ve mentioned) that you take daily for an extended period of time.

The packaging suggests taking two tablets (1.6 g per serving) one to three times a day, which is more than fine.

But, if you want research-backed results, two tablets four times per day for 28 days is the way to go.

Best Beta-Alanine Supplements with BetaPrime™

If you’d like the best of both worlds, meaning you want the beta-alanine but don’t want the itch – here are two formulas that might help.

Ghost Size – Creatine Beta-Alanine
Ghost Size Beta-Alanine and Creatine Supplement
PlantFuel All-In-One Recovery Drink
PlantFuel Beta-Alanine with BetaPrime

Ghost Size is an everyday supplement containing 5 grams of creatine monohydrate, 3.2 grams of beta-alanine, and 400 mg of BetaPrime™ (along with some other compounds). It is a valuable everyday supplement for anyone enjoying an active lifestyle. You should see and feel the effect of it within four weeks.

PlantFuel All-In-One Recovery Drink is packed with all kinds of stuff, including creatine, slow-release beta-alanine, BetaPrime™, a concoction of various other amino acids and electrolytes, designed to replenish your strength and help with muscle recovery after a grueling session.

Best Pre-Workout Without Beta-Alanine

Since beta-alanine isn’t all that important, especially for regular gym-goers, these pre-workout supplements may be super helpful to you.

Real Science Athletics PureForm™
Real Science Pre-Workout Without Beta-Alanine
SFS Always Ready Pre-Workout
Set for Set Pre-Workout Without Beta-Alanine

PureForm™ is what a pre-workout should be. Simple, potent, and effective. No gimmicks, no fancy ingredients, just bare essentials in clinically effective doses. Caffeine, L-citrulline, malic acid, L-theanine, L-tyrosine. That’s it. Brilliant product.

On the other hand, SFS is a super-complex formula with several ingredients that are somewhat obsolete, but at the same time, those that matter are properly and effectively dosed. So, you certainly won’t go wrong with this one, either.


Now that you know all about beta-alanine itch, we have to say just one more thing.

While we can’t do anything about your itch to lift heavy and train hard, as you can see, there’s a lot you can do about paresthesia.

Between the options of pre-workouts with and without beta-alanine, there are many viable choices for athletes looking to increase their performance without the “pins and needles” itchy feeling.

Hope you find yours right here!

  1. Effects of β-alanine supplementation on exercise performance: a meta-analysis
  2. International society of sports nutrition position stand: Beta-Alanine
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