Beta-alanine is an amino acid your body uses to produce carnosine, which is stored in your muscles and acts as a buffer against the acid buildup that causes fatigue during hard efforts. Higher carnosine levels mean you can sustain intensity longer before your muscles force you to back off.

Beta-alanine works by gradually elevating carnosine levels in your muscles over time. Most athletes notice meaningful improvements after 3–4 weeks of consistent daily use, with effects continuing to build over several months.

The tingling (called paresthesia) is a harmless, well-known side effect of beta-alanine that occurs when blood levels rise quickly. Thorne's PureTab® sustained-release system delivers beta-alanine gradually, which significantly reduces or eliminates this sensation compared to standard beta-alanine supplements.

Take 2 tablets once or twice daily, with or without food. Splitting your dose (morning and afternoon) is a good strategy if you're sensitive to the mild tingling some users experience. It's a daily supplement — consistency over weeks matters more than timing around workouts.