Whether it’s included in your pre-workout drink or you supplement it separately, beta-alanine is a great addition to any list of performance supplements. But to get all of its benefits, it’s important to know how much beta-alanine to take.

If you’re serious about getting stronger, a growing body of research shows that boosting your beta-alanine tank can help you exercise longer. Over time, that can help support your individual fitness goals, like more strength, less fat, bigger muscle enduranceand more muscle.*

What is the Minimum Effective Amount of Beta-Alanine?

“Beta-alanine has been studied in a wide range of serving sizes, from 800 mg per day to 6.4 grams per day,” said Dr. Emily Pankow Fritz, Ph.D.

In clinical trials, he says, adding 1.6 grams of beta-alanine has been shown to increase carnosine levels in muscles. That’s important because the creation of carnosine is the goal of beta-alanine supplementation.

The body combines beta-alanine with another amino acid called histidine to make a third amino acid called carnosine, which may help delay fatigue during intense exercise by buffering acid buildup in muscles.*

“Doses of about 1.6 grams (the amount found in Stimulate Beach Body Performance) has also been shown to help improve exercise performance,” says Fritz.

Can You Take Too Much Beta-Alanine?

Beta-alanine is safe in recommended servings, Fritz says, but always check with your doctor before taking any supplements.

“One of the potential side effects of beta-alanine is a harmless, temporary tingling sensation called paraesthesia that can last 30 to 90 minutes after you take it,” says Fritz. When this happens, tingling occurs in the hands, face, and neck and is dose dependent.

So if beta-alanine makes you high, and you’re not comfortable, break up your serving size into smaller amounts during the day — half in the morning, half in the evening, for example. It doesn’t matter when you take beta-alanine, as long as you take it regularly, as it takes about a month to build up sufficient levels in your body before you notice a difference in exercise performance.

How Long Does It Take for Beta-Alanine to Work?

Regardless of your beta-alanine delivery, it takes four to six weeks to accumulate enough of it in your system to affect your workouts. So take it every day and be patient — after a few weeks, you’ll notice it helps make a noticeable difference in your strength and stamina.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.