Beta-alanine supplements have been proven to improve your ability to exercise for a longer time. However, you need to take them correctly to get the most value. Here is how you can make the most of beta-alanine.

Understand the way Beta-Alanine affects muscle function

Learning about beta-alanine’s effects on your body lets you use it more effectively. Taking the supplement means your body can create carnosine, which keeps lactic acid out of your muscles. It saves you from exhausting yourself too fast, enabling a more extended, tougher workout session.

That means it will not start showing improvements right away. Taking it on a regular schedule ensures that your muscles have enough carnosine.

Use the product according to the prescribed amount each day.

Research recommends that people should take 3.2 to 6.4 grams of beta-alanine daily. It is common for people to see the most improvement by taking 4–5 grams a day.

Having too much isn’t always a good thing. Raising your daily dosage above 6.4 grams will not provide immediate advantages and might lead to tingling sensations in your body.

Break up your dosing schedule to avoid the beta-alanine itch

Beta-alanine can cause you to feel a harmless tingling sensation known as paresthesia. The beta alanine itch happens if you consume more than 2 grams simultaneously.

To prevent it:

• Use 1.6–2 grams per dose
• Take your dose at different times of the day, such as early, midday, and late (as suggested by your doctor)
• Select a supplement with slow-release beta-alanine to reduce the feeling.

If you don’t find itching unpleasant and might even like it, you can take all your daily doses at once, around fifteen to thirty minutes before your physical activity.

Stick to your routine, including rest days

Consistency matters more than when you decide to take beta-alanine supplements. Take it daily rather than only before hitting the gym. It gradually increases your body’s carnosine levels, which may take 2 to 4 weeks.

A lack of consistency in taking beta-alanine slows down your progress. You can set a reminder or take it with your other daily supplements.

Stack these supplements with others that are beneficial

Beta-alanine works well with:

• Creatine to help you get stronger and build muscle
• Caffeine to help you feel focused and motivated
• Citrulline malate for better blood flow and improved muscle pumps
• BCAAs or EAAs to support muscle recovery.

Most pre-workouts have beta-alanine listed on the label. If so, make sure it’s close to your recommended daily serving.

Refresh your cycle every few weeks for the best results

Take a break from using beta-alanine for a few weeks every 8–12 weeks because it is not a stimulant. This resets your body and may keep you from experiencing diminishing returns. Even after you quit, the extra carnosine you made from working out remains in your muscles for a while.

The key takeaway

Beta-alanine is a straightforward rule: use it daily, separate doses if needed, and follow a regular plan. You will notice a significant performance improvement if you use this supplement regularly.