For those looking to optimize gym performance, strength, power and endurance, beta alanine is definitely worth looking into.

Many studies have shown that 3.2 grams of beta alanine supplemented with on a daily basis raises intramuscular carnosine levels by around 80% which translates into greater increases in muscle size and strength.

In addition, all of these studies have found beta alanine to be completely safe and free of harmful side effects.

The only “side effect” you will likely experience is known as the “beta alanine itch”.

What Is The Beta Alanine Itch?

Properly referred to as the “histamine response”, the beta alanine itch is a completely harmless prickling/flushing sensation that is felt on the surface of the skin after beta alanine use.

It usually begins around 15 minutes after consumption and can continue for 30-60 minutes before subsiding.

The beta alanine itch is simply the result of nerve endings underneath the skin which are stimulated and firing at a higher than normal rate. It is not a cause for concern and is experienced by the majority of beta alanine users.

How Can You Reduce The Beta Alanine Itch?

Although many people enjoy the histamine response and actually seek it out as a pre-workout energy boost, some users will find it uncomfortable.

First off, the beta alanine itch will always be strongest in new users and gradually becomes less powerful with continued use. After several weeks of beta alanine supplementation you may hardly feel it at all.

You can also reduce the effect further by dividing the dosage up throughout the day (perhaps two servings of 1.6 grams instead of one serving of 3.2 grams), or by consuming your beta alanine alongside a meal.

The Beta Alanine Itch: Last Word

If you find the beta alanine itch uncomfortable, don’t be discouraged. Again, it will subside with continued use and you can easily reduce the effects by dividing up the dosage or by consuming it with a meal.

Just take 3.2 grams of beta alanine on a daily basis, and make sure to combine it with 3-5 grams of creatine monohydrate for maximum benefits.

Several studies exist showing an amplified performance effect when beta alanine and creatine are used in conjunction with eachother.

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