Beta-Alanine, Widely Used, but Rarely Tested for Safety!? Individual Studies Find Serum / Muscle Taurine is Reduced by >20%, However the Totality of Evidence Suggests...
While studies have never reported clinical taurine depletion in response to beta-alanine supplements, we have to consider the possibility that ...
If it works (no runs + high intensity+volume exercise) bicarbonate is the king of H+buffers:
Note: A possible lack of histidine to recombine w/ BA is probably not a problem given the high protein intakes of the average beta-alanine supplementing athlete/gymrat.
Now, a recent study from the University of Sao Paulo (Dolan 2019) cannot fully address all of issues a-c, but the systematic risk assessment and meta-analysis can provide us with an overview of what human and animal studies that investigated an isolated, oral, β-alanine supplementation strategy can tell us so far about the following 5 safety primary outcomes
- side effects reported during longitudinal trials,
- side effects reported during acute trials,
- effect of supplementation on circulating health-related biomarkers,
- effect of supplementation on skeletal muscle taurine and histidine concentration, and
- safety-related outcomes from animal trials.
The first at least somewhat surprising result in Dolan et al.'s recently published paper (2019) is the mere number of studies they came up with:
101 human and 50 animal studies were included in the study. Tingling was the only persistently reported "side effect".
Much less to anyone's surprise who has ever felt "the tingles", paraesthesia was the most commonly reported side effect of oral BA supplementation. With an 8.9-fold increase in odds of "tingling" and a crazy variability [95% credible interval (CrI): 2.2, 32.6] this odd feeling was - and that's good news - also the only reported side effect.
Taurine deficiency: If you're asking yourself why you should care about taurine deficiency, the following list of possible consequence may come handy: impaired vision, central nervous system and cardiac function; reduced bile flow, hence impaired fat digestion, and high blood lipids, impaired metabolism and elimination of toxins; reduced antioxidant defenses; impaired passage of sodium, potassium and possibly calcium and magnesium ions into and out of cells, immune imbalances; reduced muscular performance, etc.This observation is in line with the lack of differences in terms of the participants' dropout rates when the scientists compared the active (#BA) to the placebo (#PLA) treatment; the tingles are, after all, not that bad and have been avoided in many trials by supplementation timing BA with foods and/or splitting larger into multiple smaller dosages to avoid that they would be messing with blinding the study participants to the treatment (BA or PLA).
As far as common "safety markers" are concerned, β-Alanine supplementation caused a small increase in circulating alanine aminotransferase concentration (#ALT | effect size, ES: 0.274, CrI: 0.04, 0.527), although mean data remained well within clinical reference ranges.
|The small increase in ALT is not a problem - exercise alone will increase it much more as you've learned here.|
Hence, the more important, unquestionably health-relevant and, at least on my part, long-awaited result of the meta-analysis of human data is this:
The scientists found no evidence of a main effect of β-alanine supplementation on skeletal muscle taurine (ES: 0.156; 95% CrI: −0.38, 0.72) or histidine (ES: −0.15; 95% CrI: −0.64, 0.33) concentration.
You can see a forest plot displaying the effect of β-alanine supplementation on skeletal muscle taurine concentration in humans in Figure 1. As usual, the study-specific intervals represent individual effect size estimates and sampling error, while the diamond represents the pooled estimate generated with Bayesian inference along with the 95% credible interval (95% CrI). This analysis included 83 observations (63 β-alanine/18 placebo) - in short: There's no measurable effect according to the meta-analysis at hand.
|Figure 1: Even if you didn't read the rest of this article an effect size of 0.156 with confidence levels ranging from -0.38 to +0.72 should qualm your worries over the taurine depleting effects of appropriately dosed (max. 3-6g/d) beta-alanine supplements - even if individual studies such as Blancquaert et al. report >25% reductions in plasma taurine.|
|Figure 2: If the Blancquaert human study, the data of which I've used to calculate the relative change in plasma (blue) and muscle (orange) levels of beta-alanine, histidine, and taurine in response to 6g/d of beta-alanine, was the only study we had, it may provide reason for concern... not just for taurine, but even more so for histidine of which the subjects in the BA group consumed a relatively normal amount of 2.1g/d.|
|Looking for what in theory should be the optimal H+-buffer stack? Look no further! Simply (re)view my 2018 article on #BA + #bicarbonate | more|
In other words, potentially serious side effects due to the depletion of taurine (and/or histidine, which is even more unlikely given the overall high protein intakes of the average BA consumer) must be feared only by those morons among you whose daily beta-alanine intake is more than 10 times the regular human dose of ~3-6g/d | Comment on Facebook!
- Blancquaert, Laura, et al. "Effects of histidine and β-alanine supplementation on human muscle carnosine storage." Med Sci Sports Exerc 49.3 (2017): 602-609.
- Dolan, Eimear, et al. "A Systematic Risk Assessment and Meta-Analysis on the Use of Oral β-Alanine Supplementation." Advances in Nutrition (2019).
- Harris, Roger C., et al. "Simultaneous Changes In Muscle Carnosine and Taurine During and Following Supplementation with b-alanine." Medicine & Science in Sports & Exercise 42.5 (2010): 107.
- Saunders, Bryan, et al. "24-Week β-alanine ingestion does not affect muscle taurine or clinical blood parameters in healthy males." European journal of nutrition (2018): 1-9.