Have you tried beta-alanine and felt like bugs or ants were crawling on your face? Most users experience the ‘’pins and needles” sensation in their arms and shoulders immediately after using beta-alanine. It’s perfectly safe, but sure, it can make you feel a little odd.

For some people, the effect is not very strong. For others, distraction or discomfort during exercise is a significant issue. Luckily, there’s an easy way to keep taking beta-alanine without developing an itchy skin. All you have to do is use it differently.

Here are five safe and proven approaches to avoiding the tingling without sacrificing the endurance effects.

Reduce the amount of drug per dose

Beta-alanine in high concentrations can cause itching because it enters the nervous system rapidly. You may feel more tingly if you consume the recommended amount in a single gulp.

Try to separate your medication into smaller doses. Generally, many people can tolerate between 1.6 and 2 grams with little or no severe itching. Feel free to break up your daily target into several small doses for better results.

Select a slow-release version

Some supplement brands have a slow-release formula for beta-alanine. It prevents the quick increase in plasma that sets off the itch. This is very useful if you’re sensitive or prefer not to take your prescription throughout the day. The label should state terms such as:

• Sustained release
• Slow release
• Controlled delivery.

The slow-release version might be pricier, but it is worth it for training comfortably while still getting the high endurance benefits.

Pair it with food

Taking food doesn’t affect how well beta-alanine works, but it may slow down its absorption and reduce the stimulation it brings to your skin. Doing this may relieve or prevent the famous beta alanine itch.

You can also eat a small meal or snack containing fat or fiber when taking beta-alanine. It prevents the supplement from being released immediately, so you don’t feel as much tingling.

Divide your doses up over the course of a day

Instead of loading up on your shake just before working out, try to take small portions several times a day. For example:

• Morning: 1.6g
• Afternoon: Just over 1 gram
• At night: 1.6g

With this approach, you won’t get massive surges of beta-alanine, so there’s less chance of itchiness. Another advantage is that this method helps you slowly build up your carnosine levels as you should.

Allow your body to get used to the new supplement

The first time you use beta-alanine, your itch will likely be stronger. There is some positive news about this. It takes 7 to 10 days of daily use before the buildup of tolerance begins.

Unless you have used beta-alanine before, don’t take too much at once. Take a small amount (around 1.5 grams), then slowly increase your daily amount weekly. Before long, your body will adjust to the target amount, and everything will proceed smoothly.

Summing up

Even though the beta-alanine itch exists, it doesn’t necessarily stop you from using it. You can reduce and manage uncomfortable side effects by choosing lower amounts, special time-release tablets, wise food pairings, and more patience.