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Amino acid derivative

Beta-Alanine

Beta-alanine is an amino acid the body makes itself and combines with histidine to form carnosine in muscle. Meat and fish supply it through carnosine.

Also listed as b-alanine, β-alanine, carnosine precursor, Beta Alanine

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What does the 2026 German assessment say?

BfR could not establish a robust health-based intake limit. It considers tingling risk very low below 400 mg per dose and below 1.2 g daily, with use limited to less than 12 weeks. 1

Who should avoid supplements?

BfR advises against use by children, adolescents, pregnant or breastfeeding people, and adults aged 65 or older because safety data are lacking. It also flags reports of severe allergic reactions (anaphylaxis) with unknown frequency. 1

What does the common side effect feel like?

Tingling, prickling, or burning can affect the face, neck, hands, and upper torso. NIH describes this usually transient reaction after conventional larger doses. 2

For information, not individual medical advice. Ingredient studies do not establish the effectiveness of these products.

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