Beta-Alanine
Raises muscle carnosine, extending capacity in 1–4 minute high-intensity efforts. A harmless tingling sensation (paresthesia) can occur after intake.
Typical dose
3–5g per day (split into 2–3 doses)
Timing
Daily consistency is the key — timing is flexible.
Monthly cost (approx.)
~$8
Primary goals
performance
Scientific Evidence
Papers Forgestack cites for Beta-Alanine recommendations. Each link goes to PubMed or an official society source.
- ISSN PositionTier 1
Trexler et al. 2015 · PubMed / Source
- Meta-AnalysisTier 1
Saunders et al. 2017 · PubMed / Source
- Meta-AnalysisTier 1
Hobson et al. 2012 · PubMed / Source
Side Effects & Cautions
- frequent
Tingling skin (paraesthesia) 30–60 min after dosing — harmless
- rare
Stronger tingling when a large dose is taken at once
Consult a physician or pharmacist if in doubt. Forgestack does not provide medical advice.
Where to Buy
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Whether this supplement should be your top priority depends on your goal and current stack.