Beta-alanine is a non-essential amino acid that has become famous as a dietary supplement because it has many health benefits, such as the ability to improve athletic performance and reduce tiredness. Even though it is not a direct building block for protein synthesis, experts and athletes are interested in its role in making carnosine, a dipeptide found in skeletal muscles. This page goes into detail about beta-alanine’s chemistry, how it works in the body, the best dosage, possible side effects, and interactions with other drugs.
You May Also Like:
The Best Supplements for Memory and Brain Fog: 5 Top Brands Reviewed
Finding the Best Supplements for Brain Fog After COVID: 5 Top Brands Reviewed
Beta-Alanine: Benefits, Dosage, Side Effects, Drug Interactions, and Other Important Information is an original (NootropicsPlanet) article.
Nature of Beta-Alanine
Beta-alanine is a natural amino acid that can be found in many foods, especially those high in protein, like meat, chicken, and fish. Beta-alanine is found in carnosine and other dipeptides in these food sources. During processing, these dipeptides are broken down into their individual amino acids. Through the uracil breakdown pathway, the body can also make beta-alanine by breaking down pyrimidine nucleotides like uracil and cytosine.
Beta-alanine is a zwitterion, which means that it has both positive and negative charges. This zwitterionic ability occurs when its amino and carboxyl groups become ionized at normal pH levels. Because of this, it dissolves easily in water, which makes it easy for the body to move it around and spread it out.
Beta-alanine can be found in food and is also made by the body itself. This shows how important it is for many body functions. However, the numbers that come from food and the body’s own production are often not enough to have a big effect on the amount of carnosine in skeletal muscle. Because of this, supplementing with beta-alanine from outside the body has become an increasingly common way to raise carnosine levels.
Health Benefits of Beta-Alanine
It has been shown that taking beta-alanine supplements has a number of health effects, including:
a. Better athletic performance: Research shows that taking beta-alanine supplements can improve exercise capacity, prevent the start of neuromuscular fatigue, and increase muscular endurance. Most of these benefits come from the rise in carnosine levels in skeletal muscle, which neutralizes the effects of hydrogen ions made by high-intensity exercise.
b. Antioxidant qualities: As we’ve already said, carnosine has antioxidant qualities that keep ROS from damaging cells. Supplementing with beta-alanine may help keep cells healthy and reduce the chance of oxidative stress caused by exercise.
c. Anti-Aging Effects: Some studies show that carnosine may slow down the aging process because it can stop the formation of advanced glycation end products (AGEs), which are linked to a number of diseases that come with age.
Chemistry of Beta-Alanine
Beta-alanine is a naturally occurring amino acid that is not a proteinogenic amino acid. This means that it does not directly help make proteins. Its structure is different from other alpha-amino acids that make up proteins because it has a beta-carbon in its side chain. Beta-carbon is a name for the carbon that is next to the amino group. This unique structure is important for beta-alanine to do its job in making carnosine (beta-alanyl-L-histidine), which is made up of beta-alanine and histidine.
Physiological Mechanisms of Beta-Alanine
Beta-alanine works by helping skeletal muscle fibers make carnosine. Carnosine works as a buffer inside the cells, helping to keep the pH level in muscles stable when they are working out hard. This ability acts as a cushion for preventing acidosis and keeping the balance of cells.
In addition to its ability to work as a buffer, carnosine also has antioxidant properties that protect cells from damage caused by reactive oxygen species (ROS) and oxidative stress. This is especially important during activity when muscle contractions cause more ROS to be made.
Optimal Dosage of Beta-Alanine
The best amount of beta-alanine to take depends on things like body weight, level of activity, and exercise aims. Research suggests a daily amount of 4-6 gm, which should be split into smaller doses and taken throughout the day to reduce the risk of side effects. A normal supplementation plan has a loading phase where 4-6 gm are taken every day for 2–4 weeks. This is followed by a maintenance phase where 1.2–2 gm are taken every day to keep carnosine levels high.
Side Effects of Beta-Alanine
Beta-alanine is usually thought to be safe, but some people may have mild side effects. Paresthesia is the most common of these. A tingly or prickling feeling is a sign of paresthesia, which usually affects the face, neck, and limbs. This short-term effect is thought to be caused by how beta-alanine interacts with nerve fibers in the skin. The effect can be lessened by splitting the daily dose into smaller amounts or using slow-release formulations.
Potential Substance Interactions with Beta-Alanine
Some drugs or other supplements may not work well with beta-alanine. Here are a few of these interactions:
a. Taurine: Beta-alanine and taurine fight for the same transporters in the body, which can make it harder for the body to take in both substances at once. It is best to take beta-alanine and taurine at different times so that they don’t compete for absorption.
b. Creatine: Mixing beta-alanine with creatine has been shown to increase the effects of both supplements, especially during high-intensity interval training (HIIT) and resistance training. Research shows that the effects of these two supplements working together may lead to bigger gains in strength, power, and lean body mass.
c. Stimulants: Even though this isn’t a direct reaction, it’s important to think about how beta-alanine and stimulants like caffeine affect each other. Both drugs can make your heart rate and blood pressure go up, which may be a problem for people who already have heart problems.
Responsible Usage of Beta-Alanine
People should follow these rules when taking beta-alanine supplements to get the most out of them and reduce the risks as much as possible:
a. Talk to a doctor or nurse before you start taking any supplements, especially if you already have a health problem or are on medicine.
b. Start with a lower dose and slowly increase it until you reach the suggested daily amount. This will help you see how your body reacts and reduce any side effects.
c. Use a trusted supplement brand that has been tried by a third party to make sure the product is pure and of good quality.
d. Keep an eye on how your body reacts to supplements and make changes as needed, taking into account things like your individual tolerance, your goals, and how hard you work out.
e. Eat a balanced diet and exercise regularly to improve your general health and make supplements work better.
Beta-Alanine:
Conclusion
Beta-alanine is a notable supplement among athletes as it is believed to enhance physical performance and buffering the onset of muscle fatigue. Alanine is one of the essential amino acids that is needed by the body to make protein. When you have sufficient alanine levels in your body, it increases the ability of the body to heal from neuromuscular fatigue. If you are an individual who likes to exercise and would like to improve your exercise capacity and endurance, you can try taking beta-alanine as a health supplement.
As with any supplement, careful consideration is crucial, and consultation with healthcare professionals is recommended to determine the most appropriate dosage and usage for your specific needs. Also, you need to select your beta-alanine carefully in your pursuit of your fitness goals and overall health.
References:
- The Effect of Î’-Alanine Supplementation on Performance, Cognitive Function and Resiliency in Soldiers. Retrieved from:https://pubmed.ncbi.nlm.nih.gov/36839397/#:~:text=Evidence%20has%20been%20well%20established,also%20been%20reported%20in%20soldiers.
- Î’-Alanine Supplementation. Retrieved from:https://pubmed.ncbi.nlm.nih.gov/22777329/
- Î’-Alanine Supplementation to Improve Exercise Capacity and Performance: A Systematic Review and Meta-Analysis. Retrieved from:https://pubmed.ncbi.nlm.nih.gov/27797728/
Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.
Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.
