Beta-alanine is quickly becoming one of the most talked-about supplements in the fitness world. But what if I told you this supplement isn’t only for elite athletes? You’ve probably seen ads for supplements–or even have a routine of your own–but beta-alanine might still be new to you. Well, you may be surprised to learn that it’s already playing a role in your day without you knowing it.
So what exactly is beta-alanine, and why is it gaining so much attention?
To understand beta-alanine, we first need to talk about carnosine. Carnosine is found naturally in your brain, muscles, and digestive system. It acts as a powerful antioxidant, helping to protect your cells from damage caused by stress, aging, and exercise.
To make carnosine, your body needs beta-alanine and L-histidine, two amino acids. L-histidine is typically readily available, but beta-alanine can be in short supply. This is where supplementation comes into play.
Beta-alanine is a non-essential amino acid, meaning your body produces it naturally (mainly in the liver), and you can get it through foods like meat, poultry, fish, eggs, and dairy. However, your body doesn’t always make enough beta-alanine to produce maximal amounts of carnosine. By supplementing with beta-alanine, you can boost your carnosine production in your muscles, which may lead to better performance, reduced fatigue, and improved recovery.
These benefits aren’t just for athletes–they’re for everyone. Whether you’re training for a marathon or simply trying to stay active and energized as you age, beta-alanine may help. Here’s a breakdown of who can benefit:
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Athletes - Multiple studies have shown the effects of beta-alanine in both trained and untrained athletes, and the results are the same. Beta-alanine boosts muscle carnosine, leading to better performance, faster recovery, and reduced fatigue - regardless of experience or training level.
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Both females and males - Research on carnosine historically has focused on men, but it’s important to note that carnosine levels are typically naturally lower in females. Both males and females can benefit from the addition of beta-alanine to their daily routine, and women may see even greater benefit.
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The aging - We are all aging, all the time. And with age, comes a decline in natural carnosine levels. Supplementation with beta-alanine has shown to increase carnosine stores, reduce neuromuscular fatigue, and improve manual dexterity in older adults.
Every one of us can fit into one of those categories, so thinking about trying beta-alanine? Here are a few things to keep in mind.
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Timing matters. Taking beta-alanine at meal times may be the most effective way to increase muscle carnosine levels.
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Effective dosage. When taken in doses of 2 grams or less per serving, beta-alanine may increase muscle carnosine levels by 20-30% over time.
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Be patient. Benefits typically take up to 4 weeks to be seen with consistent use – Don’t expect overnight results.
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Is it safe? Yes, research suggests that beta-alanine is safe when taken by healthy individuals at the recommended dose.
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Watch for tingling (paresthesia). Tingling, in the face, neck, and back of hands is the most common side effect of this supplement. While this is harmless, it can be uncomfortable and may interfere with the benefits of beta-alanine in some users.
Beta-alanine is a well-researched and natural supplement, so whether you are looking to push your physical limits or just want to stay active and improve your endurance and recovery, it may be worth considering. It supports your body’s natural processes of carnosine production, and may help fight fatigue, enhance your workouts, and improve recovery.
For those interested in adding beta-alanine to their routine, FeelGood Company Beta-Alanine is physician-formulated, backed by science, designed to minimize side effects, and most of all trusted by many.
FeelGood Superfoods is a subsidiary of FeelGood Company and has been manufacturing and distributing nutritional supplements in America for over 14 years.