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NOV 22, 2023

Why Does Pre-Workout Make You Itch? Common Causes and Solutions

Do you suffer from pre-workout itchiness? Let’s discuss beta-alanine's role and solutions for managing this common side effect for fitness enthusiasts.

Read time: 10 minutes

This is one of those uncomfortable things to broach. When you’re working out or improving your health, you want to ask for advice about hitting goals and targets. Or optimizing your diet or protein intake. What you probably didn’t expect is being confused by side-effects like itching. Well, don’t worry, no judgment here. Let’s get into it.

If you’re a fitness enthusiast frequently using pre-workout supplements for that extra kick, you might have experienced an unwanted itchiness that goes along with that energy boost. This skin-crawling sensation is both odd and downright annoying. So, what’s the science behind pre-workout itching, its common causes, and some practical solutions to avoid it?

A smooth fitness journey isn’t just about lifting weights or performing high-intensity workouts, they're also about understanding your body's reactions. That itching sensation experienced after taking pre-workout supplements - often referred to as the beta-alanine itch - is commonly caused by ingesting beta-alanine in the supplement.

Beta-alanine combines with histidine to produce carnosine - which reduces fatigue and improves physical performance. While the itching sensation, known as paresthesia, may vary from person to person, it’s considered a pretty harmless side effect. To alleviate the itching sensation, some individuals find relief by taking multiple smaller doses of beta-alanine throughout the day or opting for sustained-release versions of beta-alanine.

Underlying Causes of Pre-Workout Itching

Pre-workout itch, also known as paresthesia, is a common side effect experienced by some individuals after consuming pre-workout supplements. This tingling or itching sensation can be quite uncomfortable and can vary in intensity from person to person. There are a few underlying causes that cause this phenomenon.

Beta-Alanine: A Key Ingredient

One of the main culprits behind the itchiness is the ingredient Beta-Alanine, commonly found in pre-workout supplements. Beta-alanine is an amino acid that combines with histidine to produce carnosine in the body. Carnosine offers several benefits to athletes, including reducing fatigue and improving physical performance. However, when ingested in higher quantities, beta-alanine can cause paresthesia.

The Itching Mechanism of Beta-Alanine

Ok, here’s the reality - the exact reason why beta-alanine triggers this itching sensation isn’t fully understood yet. However, it’s believed to be related to how beta-alanine interacts with nerve receptors in the skin. When beta-alanine stimulates these receptors, it releases histamine, causing the characteristic itching feeling.

Role of Beta-Alanine

Beta-alanine is vital in enhancing athletic performance and buffering fatigue during high-intensity exercises. When consumed as a part of a balanced diet or through supplementation, beta-alanine increases the concentration of carnosine in muscles. This increase helps delay muscle fatigue by regulating acidity levels within muscle fibers.

During intense physical activity, the accumulation of lactic acid in muscles can lead to decreased performance and muscle fatigue. Carnosine is a buffer against this lactic acid buildup, allowing athletes to push themselves further and perform at higher intensities for longer durations.

Pros Cons

Enhanced athletic performance

Itching sensation in some individuals

Delayed onset of muscle fatigue

Temporary tingling or prickling sensation

Improved exercise capacity

Varies in intensity from person to person

Increased endurance

Popular Ingredient

Since beta-alanine is pivotal in improving physical performance and reducing fatigue, it has become a popular ingredient in pre-workout supplements. However, it's important to note that the itching sensation caused by beta-alanine is temporary and typically subsides within a short period. Some people enjoy the itchiness and consider it a sign that the pre-workout works.

The Impact of Niacin

Niacin, known as vitamin B3, is a common ingredient in some pre-workout supplements. It plays a vital role in energy metabolism and can enhance blood circulation. However, it’s also associated with the itching sensation experienced after consuming pre-workout supplements.

Understanding Niacin's Effects on the Body

When niacin is ingested, it causes the dilation of blood vessels, resulting in improved blood flow throughout the body. This vasodilation  effect can lead to a flushed appearance on the skin and a warm sensation. Additionally, niacin stimulates nerve receptors, triggering an itching or tingling sensation.

Individual Variability in Response to Niacin

The intensity of the itching sensation varies from person to person and can depend on factors such as

  • individual tolerance levels

  • dosage of niacin consumed

  • sensitivity to its effects.

Some individuals may experience mild itching, while others may find it more bothersome or intolerable.

While the itchiness caused by niacin can be uncomfortable for some, it's important to note that it is generally considered harmless and temporary. The sensation typically subsides within a short period and does not cause any long-term detrimental effects.

Physical Manifestations of Pre-Workout Itching

When we talk about "pre-workout itching," it typically refers to a tingling or prickling sensation on the skin's surface - specifically in regions like the face, neck, arms, and chest. This sensation is technically classified as paresthesia, an abnormal skin sensation caused by various factors, including the ingredients found in pre-workout supplements.

The itching and tingling sensation can vary in intensity, ranging from mild to severe. Some individuals may describe it as a slight tingle or pins and needles feeling, while others may experience a more pronounced itch that prompts them to scratch their skin vigorously. Personal tolerance levels and sensitivity to the ingredients in the supplement influence this difference in intensity.

In addition to the discomfort caused by itching, some individuals may experience redness or flushing of the skin due to increased blood flow resulting from vasodilation. This redness is often temporary and subsides once the effects of the pre-workout supplement wear off.

It's worth mentioning that while pre-workout itching can be bothersome, it is generally considered a harmless side effect. However, if the itching becomes severe, persistent, or accompanied by other concerning symptoms such as difficulty breathing or facial swelling, it is important to seek medical attention immediately as this could indicate an allergic reaction.

Effect on Sweat and Skin Sensations

One of the primary reasons why pre-workout can make you itch is its effect on sweat and skin sensations. This can be attributed to a specific ingredient commonly found in pre-workout supplements called beta-alanine. When ingested, beta-alanine combines with histidine to produce carnosine, a dipeptide molecule that offers various benefits, such as reducing fatigue and improving physical performance.

The itching sensation, often called paresthesia, occurs when a certain threshold of beta-alanine is reached in the body. This sensation can vary from person to person, with some individuals experiencing mild tingling and others feeling a more intense itching. It's important to note that not everyone will experience this side effect, as individual tolerance levels differ.

  • When you consume pre-workout supplements containing beta-alanine, it increases the levels of carnosine in your muscles. This elevated concentration of carnosine helps to buffer lactic acid buildup during intense exercise, delaying muscle fatigue. However, as a consequence, it may trigger an itching sensation as the body reacts to the increased carnosine levels. It's worth mentioning that this harmless side effect is temporary and typically subsides within 30 minutes to an hour after taking pre-workout. The duration of the itching sensation may vary based on factors such as dosage, individual sensitivity, and metabolism rate.

Expected Duration of Pre-Workout Itchiness

The duration of pre-workout itchiness can vary from person to person. While some individuals may experience only a brief tingling sensation, others may have more pronounced itching that lasts for a significant period. On average, the itching sensation typically subsides within 30 minutes to an hour after consuming pre-workout.

If the itchiness persists beyond an hour or worsens with each use of pre-workout supplements, it may be wise to consider alternative options or consult with a healthcare professional. Persistent or worsening symptoms could indicate an underlying sensitivity or allergic reaction that requires attention.

It's important to recognize that various factors influence the duration and intensity of pre-workout itchiness. These factors include beta-alanine dosage in the supplement, your individual tolerance level, and how your body metabolizes and reacts to the ingredients. Additionally, incorporating multiple dosages throughout the day or choosing sustained-release versions of beta-alanine, such as SR CarnoSyn®, may help alleviate the itching sensation for some individuals.

Remember, while the itchiness caused by pre-workout can be bothersome, it is generally considered harmless and temporary. By understanding its expected duration and implementing strategies to manage it, you can effectively make informed choices about your workout routine and achieve your fitness goals.

Proactive Measures to Ease Pre-Workout Itching

Experiencing itching or tingling sensations after consuming pre-workout supplements can be unpleasant and distracting during your workout. Luckily, there are proactive measures you can take to ease pre-workout itching and still enjoy the benefits of these energy-boosting supplements.

  • One approach is to introduce beta-alanine into your routine gradually. Beta-alanine is a common ingredient in many pre-workout supplements and is responsible for the itching sensation. By starting with smaller doses and slowly increasing over time, you allow your body to acclimate to the effects of beta-alanine. This can help reduce the intensity of the itchiness.

  • Another strategy is to consider taking multiple smaller doses of beta-alanine throughout the day rather than one large dose before your workout. This approach can help minimize the sudden surge of tingling sensations that often occurs with a high concentration of beta-alanine at once. Spacing out your dosage can provide a more tolerable experience while reaping the benefits of improved athletic performance.

  • If the itching persists or becomes unbearable even with gradual introduction or spaced-out doses, try sustained-release versions of beta-alanine. These supplements are designed to slowly release the active ingredient over an extended period, resulting in a milder and more sustained tingling sensation. Look for products mentioning sustained release or inquire about them at your local supplement store.

While addressing pre-workout itching, it's essential to remember that each individual may react differently to different ingredients. So, it's worth exploring other brands or formulations that don't contain beta-alanine if the itching persists despite these proactive measures. Some individuals are more sensitive to this particular ingredient.

For instance, let's say you've been experiencing severe itching after consuming pre-workout supplements containing beta-alanine. You've tried gradually introducing it, adjusting the dosage, and even spacing it throughout the day. Despite your efforts, the itching persists, making your workouts uncomfortable and distracting.

In this situation, alternative pre-workout supplements without beta-alanine may be worth considering. Opting for products that focus on other ingredients like caffeine or citrulline can provide energy and boost performance without triggering the itchiness associated with beta-alanine.


In conclusion, proactive measures to ease pre-workout itching involve gradually introducing beta-alanine, spacing out doses, exploring sustained-release options, or trying different pre-workout supplements altogether. By incorporating these strategies into your routine, you can minimize itching discomfort while still benefiting from the advantages of pre-workout supplementation during your workouts.


Are there any alternative supplements or strategies for increasing workout performance without causing itching?

There are several alternative supplements and strategies for increasing workout performance without causing itching. One alternative is caffeine, which has been shown to improve athletic performance and increase stamina without causing itching in most individuals. Another option is beetroot juice, which has been found to enhance exercise capacity and reduce fatigue.

Can certain individuals be more prone to experiencing itching from pre-workout supplements?

Certain individuals can be more prone to experiencing itching from pre-workout supplements. This is because pre-workout supplements often contain ingredients such as beta-alanine and niacin that can cause a tingling or itching sensation known as "paresthesia."

How common is itching as a side effect of pre-workout supplements?

Itching is a relatively common side effect of pre-workout supplements. While exact statistics may vary, anecdotal evidence suggests many individuals experience itching after consuming pre-workout products. The primary reason for this itchiness is the presence of beta-alanine, a common ingredient in many pre-workout formulas. Beta-alanine can cause a tingling or itching sensation on the skin, known as paresthesia. However, it's important to note that not everyone will experience this side effect, as individual tolerance and sensitivity to the ingredient may vary.

What ingredients in pre-workout supplements can cause itching?

A few ingredients commonly found in pre-workout supplements can cause itching. Beta-alanine, a popular ingredient known for its tingling side effects, is one common culprit.

Are there any ways to prevent or reduce itching caused by pre-workout supplements?

Yes, there are ways to prevent or reduce itching caused by pre-workout supplements. Firstly, try lowering your dosage, as excessive amounts can contribute to itching. Secondly, ensure you are adequately hydrated before taking the supplement, as dehydration can intensify itchiness.

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Written by Matthew Stogdon

Matt has been writing for two decades, across print and digital media. He is also an accomplished filmmaker, with several accolades under his belt.


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