Introduction
Beta alanine is a non-essential (naturally occurring in the body or synthesized by the body itself), non-proteinogenic amino acid and an isomer of the amino acid alpha alanine. Beta alanine is the precursor of the peptide L-carnosine. L-carnosine is mainly found in nerve and muscle tissue, where it increases performance by counteracting muscle acidity, delaying muscle exhaustion and improving contractility. Beta alanine is therefore best known as a dietary supplement in the field of sports.
Function and effect
In order to understand the function and effect of beta alanine, it is first of all important to understand the work of the muscles. When we use our muscles, no matter to what extent, the body has to rely on energy sources. The first and probably best known of these is ATP (Adenosine Triphosphate).
However, ATP is only available to a limited extent in the muscles and takes some time to be formed again. In order to be able to continue to do physical work, the body must now draw on energy reserves. These are available as glycogen (storage form of carbohydrates) and triglycerides (fat reserves).
When the ATP storage is used up, the so-called glycolysis starts relatively quickly. This is a degradation process of glycogen, in which energy-rich phosphates and carbohydrates are provided without oxygen. Since oxygen is absent, more lactic acid is produced in the muscle cells.
The muscles overacidify. Under these circumstances, the muscles can no longer work, so that the activity would come to a standstill. This is where Beta Alanine intervenes.
As already mentioned, it is synthesized in the body to L-carnosine, among other things. L-carnosine in turn prevents the pH level from falling and thus prevents or delays the acidification of the muscles. The athlete can thus train longer.
In addition to the positive properties in the sporting field, beta alanine is also used for other complaints or clinical pictures. These include, for example, psychosomatic disorders and anxiety states. This topic might also be of interest to you: Amino acids and sports
Side effects of Beta Alanine
Beta Alanine is generally a very well tolerated amino acid. Since beta alanine is naturally produced by the body, it is possible that in rare cases, when high doses are taken for the first time, symptoms such as abdominal pain or other mild gastrointestinal complaints may occur. Despite the good tolerability there are typical side effects, especially in case of accidental overdose.
Paresthesia: This is the term used to describe a lack of sensation in the skin. In the case of beta alanine, these are mainly scalp tingling or slight itching. The symptoms are caused by a short-term increase in histamine (a waste product in the formation of L-carnosine).
To avoid this, it is recommended to divide the Beta Alanine dose into several individual doses. Taurine deficiency: Taurine and Beta Alanine share the same transport route in the body. If beta alanine is constantly administered, there can be competition and thus a constant emptying of the taurine stores, as beta alanine competitively inhibits taurine.
However, this is only alarming if an overdose of Beta Alanine is taken permanently. Similar topics: Leucine
- Paresthesia: This is the term used to describe a lack of sensation in the skin. In the case of beta alanine, these are mainly scalp tingling or slight itching.
The symptoms are triggered by a brief increase in histamine (a waste product in the formation of L-carnosine). To avoid this, it is recommended to divide the Beta Alanine dose into several individual doses. – Taurine deficiency: Taurine and Beta Alanine share the same transport route in the body. If beta alanine is constantly administered, there can be competition and thus a constant emptying of the taurine stores, as beta alanine competitively inhibits taurine. However, this is only alarming if an overdose of Beta Alanine is taken permanently.
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