Why Does Super Smoothie Make Me "Tingle"?
Updated: Oct 19
Beta-Alanine Tingling: Why Super Smoothie Makes You Tingle
Why Does Super Smoothie Make My Skin Tingle?
Beta-alanine, skin tingling and the science behind this unusual sensation
Have you ever experienced an unusual tingling, prickling or itching sensation after drinking a nutritional smoothie or taking a sports supplement? It can be a little unsettling, particularly if you have never experienced anything like it before.
One of our FreeRangers Super Smoothie customers recently contacted me after noticing this very sensation shortly after drinking her smoothie. Her experience provides an opportunity to explain an interesting effect of the amino acid beta-alanine, one of the ingredients in our Super Smoothie.
A Customer's Experience with Super Smoothie
Our customer reported that, on two consecutive mornings, she experienced tingling and itching in her hands approximately 30 minutes after drinking Super Smoothie. The sensation lasted around two hours before gradually disappearing.
Initially, she wondered whether a moisturiser she had applied might be responsible. However, when the same symptoms appeared the following morning without using the moisturiser, she began to suspect the smoothie.
She asked whether this might be an allergic reaction, whether one of the ingredients was responsible, and whether she should reduce the amount she was taking. These are sensible questions, particularly when introducing a new nutritional product.
What Causes Beta-Alanine Tingling?
One possible explanation is an amino acid called beta-alanine, which is included in FreeRangers Super Smoothie. Beta-alanine can produce a temporary tingling, prickling or itching sensation known medically as paraesthesia. This is a recognised, dose-related effect of beta-alanine supplementation and has been documented in sports nutrition research.
The sensation commonly affects the face, neck, hands and upper body. Researchers believe beta-alanine activates certain sensory receptors associated with nerve endings in the skin, producing the characteristic tingling. In research involving beta-alanine supplements, the sensation commonly subsides within 60 to 90 minutes, although the duration varies. It is generally considered harmless when it is the typical beta-alanine response, without other concerning symptoms.
Why Is Beta-Alanine Included in Our Super Smoothie?
Beta-alanine has an important relationship with carnosine, a compound found in relatively high concentrations in skeletal muscle.
Carnosine helps buffer the accumulation of hydrogen ions during intense muscular activity, contributing to the body's ability to manage changes in acidity associated with strenuous exercise. Research suggests that regular beta-alanine supplementation can increase muscle carnosine concentrations and may improve performance during high-intensity exercise, particularly efforts lasting approximately one to four minutes. While the smoothie has a small dose, the benefits of small amounts taken most days over time will eventually be felt as subtle improvements in muscle strength, endurance and recovery. These benefits are just as welcome for an elderly, or frail person, as they are for an athlete preparing for the Olympics.
Is Beta-Alanine Tingling an Allergic Reaction?
The characteristic tingling associated with beta-alanine is a recognised sensory response and is not, in itself, evidence of an allergy. Nevertheless, it is important not to assume that every unusual reaction following a smoothie or supplement is caused by beta-alanine.
Food allergies, sensitivities to other ingredients and unrelated medical conditions can also produce symptoms involving the skin or nervous system. If you experience a new or unexpected reaction, stop taking the product until the cause has been assessed. Symptoms such as hives, swelling of the lips or tongue, difficulty breathing, or faintness require urgent medical attention.
Experiment: Invite one or two other people and make them a super smoothie. Have them drink roughly a 3/4 scoop of the smoothie each, and if they report symptoms similar to yours within half an hour or so, you can be reassured that you are not experiencing an allergic reaction.
Can You Reduce the Tingling Sensation?
Beta-alanine tingling is generally dose-dependent, meaning larger amounts taken at one time are more likely to produce noticeable symptoms. Research suggests that smaller, divided doses can reduce the intensity of paraesthesia. However, anyone experiencing a new reaction to a multi-ingredient product should first establish whether beta-alanine is actually responsible rather than simply continuing with a smaller serving.
If the symptoms are confirmed to be the expected beta-alanine response, the amount and frequency of consumption can be reviewed in accordance with the product instructions. There is no need to chase the tingling sensation. It is not evidence that a supplement is working better, nor does a lack of tingling mean that beta-alanine is ineffective. Individual variation can be considerable, and in my experience the tingling diminishes as regular consumption continues.
My Approach to Nutritional Supplementation
My approach to nutrition and supplementation has always been to work with the body rather than overwhelm it. I favour providing the right nutrients in sensible quantities, supported by a nutritious diet, regular physical activity, adequate rest and appropriate assessment of a person's nutritional needs.
This is particularly important when combining several nutritional supplements. More is not necessarily better.
Learn More About FreeRangers Super Smoothie
If you would like to learn more about the ingredients and nutritional purpose of FreeRangers Super Smoothie, visit our product information page.
You can also read my more detailed discussion, Why We Added Beta-Alanine to the FreeRangers Super Smoothie, available as a PDF with the original article.
Further Scientific Reading
Medical disclaimer: This article is provided for general educational purposes and does not replace personalised medical advice. Tingling, itching or other unusual symptoms should not automatically be attributed to beta-alanine. If symptoms are persistent, severe, recurrent or accompanied by other concerning signs, seek advice from an appropriately qualified health professional.
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