As a general supplement for anti-aging support, we recommend taking two capsules (1500 mg) of Beta Alanine per day with or without food. While both capsules can be taken together it’s most often recommended to take one capsule in the morning and one in the afternoon or evening.

For use as a supplement for athletic endurance we recommend taking 2-4 capsules (1500 – 3000 mg) about an hour before exercise. We don’t recommend exceeding 6 capsules per day.

Beta Alanine is well tolerated and is unlikely to cause adverse side effects. One known side effect of Beta Alanine supplementation is paresthesia, which is a tingling of the skin usually noticed in the face, neck, or back of hands. While there is no evidence peresthesia is harmful in any way, some people find it unpleasant and it can usually be avoided by reducing the dosage taken at one time.

Taking large doses of Beta Alanine can sometimes cause a decline in taurine levels in muscle tissue, as it can compete with taurine for absorption in muscles. This is highly unlikely at the recommended dosage, but possible at high doses used over long periods of time.