Beta-alanine is a non essential amino acid that is naturally created by your body. When exercising, taking additional beta-alanine can be very beneficial.
Beta-Alanine works by creating a compound called carnosine in the body, which is activated when muscular pH levels drop. Carnosine then works to block the acid that makes your muscles feel sore, or unable to continue lifting or contracting. The net result - increased exercise repetitions and endurance.
Standard dosage is 2-5 grams, with most studies conducted around 4 grams. Beta-Alanine often causes a prickly/tingly sensation that is normal and harmless.