The primary cause of itching or tingling after taking a pre-workout supplement is beta-alanine , an amino acid commonly included to improve endurance and reduce muscle fatigue. This sensation, known as paresthesia, occurs when beta- alanine stimulates nerve endings in the skin, leading to temporary tingling or itching, typically on the face, neck, and hands.
Beta-Alanine and Paresthesia
Beta-alanine increases muscle carnosine levels, which helps buffer lactic acid buildup during intense exercise, enhancing performance. However, it also activates sensory neurons, causing the harmless but noticeable tingling sensation. This effect usually begins 15 minutes after ingestion and lasts up to an hour, diminishing over time as the body adapts.
Other Contributing Ingredients
While beta-alanine is the main culprit, other ingredients may contribute:
- Niacin (Vitamin B3) : High doses can cause a "niacin flush," resulting in skin redness, warmth, and itching due to blood vessel dilation.
- Caffeine : Though not a direct cause, it may heighten awareness of tingling sensations.
- Artificial additives : Flavors, sweeteners, or colors may trigger mild allergic reactions in sensitive individuals.
Is It Harmful?
The itching from beta-alanine is not harmful and is not an allergic reaction. However, if symptoms like hives, swelling, or difficulty breathing occur, it may indicate a true allergy, and medical attention should be sought.
How to Reduce Itching
Strategies to minimize the sensation include:
- Starting with a lower dose of beta-alanine and gradually increasing it.
- Using sustained-release formulations, which reduce the intensity of paresthesia.
- Splitting the daily dose into smaller amounts taken throughout the day.