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Skin tingling is the most frequent side effect of taking beta-alanine. It occurs in different body parts (generally in the chest and abdomen) and varies in levels of severity. Nonetheless, it is not the reason to discontinue supplementation because it does not mean that it is harmful to the body. However, if it is unbearable, you can avoid it by taking beta-alanine in smaller doses at least 3 hours apart.
In order to maximise the potency of beta-alanine, it is worth combining it with creatine – another effective performance-enhancing supplement . This will help you enhance your exercise capacity through multiple mechanisms of action.
Beta-alanine (β-alanine) is a β-amino acid (the same group to which the I-alanine belongs, but with different chemistries). In combination with histidine, it forms β-alanyl-L-histidine (carnosine) - a antioxidant, chelating and buffering compound. Carnosine reduces the level of hydrogen ions in the cell and allows to extend the physical performance and endurance, it affects biological recovery after exercise. Beta-alanine is available in the form of single component and advanced amino-acid supplements, creatine stacks and nitrogen boosters.
Magnesium (element from the group of alkaline earth metals, atomic no. 12, a chemical symbol - Mg), one of the most important health microelements, participates in the synthesis process of the disintegration of high energy compounds and processes of transformation of hydrocarbons and fats. It affects the dilation of blood vessels and lower blood pressure, prevents hypercoagulable state. Shortages affect cardiac arrhythmias, malignant muscle cramps, insomnia and anxiety. It is a component of many dietary supplements and found in foods such as whole grain bread, legumes, buckwheat, rice, fish, meat, as well as chocolate, cocoa and nuts.
Dosage of 100 - 500 mg / day