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4Optional

Beta-alanine

Buffers muscle acidity in high-intensity efforts. Causes harmless tingling.

4TrustedSupp Tier System™ · Tier 4Take by choice, or not at all

How long to take it

Ongoing while training; effects build over four weeks.

Who it's actually for

Athletes in one to four minute maximal efforts.

Safe upper limit

Unverified
No formal limit; 3–6 g daily, split to reduce tingling
The tingling — paraesthesia — is harmless but can be intense at large single doses.
No source attached yet. Treat this as a starting point, not a citation, until reviewed.

Interactions to know about

No commonly documented medication clashes in our data. That is not the same as none existing.

Run your full list through the interaction check.

Practical notes

  • Split into smaller doses to avoid the pins-and-needles.
  • Useless for single short sprints or pure strength work.