Beta-Alanine Health Benefits: Everything You Need to Know
Article at a Glance:
- Beta-alanine is critical for the production of carnosine, which regulates various bodily functions, reduces lactic acid build up, increases endurance, and can reduce overall fatigue.
- Histidine, the other important ingredient to make carnosine, is usually more prevalent than beta-alanine, so supplementing your beta-alanine levels can result in higher levels of carnosine.
- Our body’s supply of beta-alanine comes from the liver and the food we eat; those following a plant-based diet are even more likely to have lower levels of beta-alanine.
- Too much beta-alanine can cause paresthesia, a fancy word for the tingly, “pins and needles” feeling, but it typically passes fairly quickly when triggered by over consumption of beta-alanine.
If you find yourself coming to the Redmond Blog, it’s fairly safe to say that you too are someone who prioritizes learning, understanding, and continuously improving your overall health.
For health seekers like us, it can be hard to navigate the ever-changing landscape of what is “popular” in health trends and supplement communities. One amino that’s received a lot of attention is Beta-alanine.
Hailed for its performance-enhancing abilities and general health benefits, beta-alanine is particularly popular with athletes and those in the online fitness community. But it also comes with some side effects that warrant understanding before consumption.
So what is it, and why do we use it here at Redmond? Let’s get into it.
What is beta-alanine?
Beta-alanine is an amino acid, naturally found in the body. It’s non-proteogenic, meaning that it is not naturally coded in our DNA or incorporated into proteins like GABA or triiodothyronine. It’s produced internally in the liver, and can also be consumed in food like meat and poultry.
Beta-alanine works alongside histidine (another, more abundant, amino acid) to produce carnosine. And carnosine is where things get interesting!
Carnosine is primarily stored in our muscle and brain tissues. It works to regulate a variety of routine bodily functions – including reducing the lactic acid that builds up in our muscles when we exercise.
What are the health benefits of beta-alanine?
The health benefits of beta-alanine really come from its partnership with histidine to produce carnosine.
Because beta-alanine levels in our muscles are naturally, typically low and histidine levels are much higher, adding a boost of beta-alanine can mean a higher production of carnosine. And a higher production of carnosine can mean more endurance, less injury, and less overall fatigue for the body.
An increase in beta-alanine has been shown to:
- Increase muscle endurance in older adults
- Support better performance in HIIT and short duration exercise
- Minimize exhaustion in long-duration exercise
And more. Studies are constantly being released on the health benefits of beta-alanine and an increase of carnosine in the body.
Like many amino acids, beta-alanine does deliver mild side effects to the body – though this one may catch you by surprise! We’re all familiar with the feeling of pins-and-needles that can occur when a foot falls asleep or we sit for too long. Did you know that feeling has a name? It’s called paresthesia, and it can also occur briefly when consuming beta-alanine.
Paresthesia is widely believed to be harmless and it does pass fairly quickly when triggered by the consumption of beta-alanine. But, as with all supplements and health mixes, it’s important to ensure that your sourcing is trustworthy and natural.
We use about 3,000 mg of beta-alanine in Re-Lyte Pre-Workout, per serving. This won’t trigger a paresthesia response in all consumers, but if it does, not to worry! The feeling will pass in roughly 30 mins and you’ll be left with the energy boost you need to accomplish your workout.
What are the sources of beta-alanine?
Beta-alanine is naturally found in compounds that come from food sources like chicken, meat, and fish. This means those on a plant-based diet are even more likely to have a lack of beta-alanine and lower levels of carnosine in their muscle tissue.
Supplements and nutrient mixes like Re-Lyte Pre-Workout can bring your beta-alanine levels up to a level that supports top-tier physical function.
When should you take beta-alanine?
We love a boost of beta-alanine prior to physical activity, so we know our muscle tissue is in fighting shape! Taking it prior to exercise can mean longer workouts with less fatigue, ease in short spurts of HIIT or lifting, and a reduction in soreness and stiffness after the fact.
General guidelines suggest 2-5 grams of beta-alanine for your daily consumption. Re-Lyte Pre-Workout delivers 3 grams per serving, optimizing your workout performance and preparing you to take on the day!
Beta-alanine in Re-Lyte:
Beta-alanine is partnered with a host of other amino acids and clean, balanced electrolytes in Re-Lyte Pre-Workout. All the good stuff like maca root, ginseng, and sodium, with none of the sugars, artificial sweeteners, caking agents, or thickeners you’ll find in other pre-workout mixes.
Try it for a new approach to a natural, performance-enhancing fitness routine, and explore our blog for more helpful tips on hydration, electrolyte consumption, and more!
Beta-alanine – A Beginner’s Guide – Healthline
Evidence Shows This Amino Acid Boosts Athletic Performance – Today’s Dietitian
International society of sports nutrition position stand: Beta-Alanine – U.S. National Library of Medicine
Role of beta-alanine supplementation on muscle carnosine and exercise performance – Pub Med
Nonproteinogenic Amino Acid Building Blocks for Nonribosomal Peptide and Hybrid Polyketide Scaffolds – U.S. National Library of Medicine