Meanwhile, keeping your dose of niacin to less than 500 mg, avoiding hot showers immediately after taking niacin, or taking aspirin or ibuprofen before supplementation might also help prevent niacin flush ( 15, 16).Īlternatively, you can purchase niacin-free products by checking the ingredients on the label. ![]() Alternatively, you can buy sustained-release formulas that prevent this side effect ( 9). The most effective method to reduce the tingling associated with beta alanine is to divide the lower daily dose into separate doses of around 1.6 g each. While niacin also plays an important role in energy metabolism, supplementing with it likely doesn’t offer additional benefits if you consume a well-balanced diet ( 13).įurthermore, one 2021 study even found that taking 1,000 mg of niacin before an aerobic workoiut actually impaired exercise performance ( 14). In high doses of 500 mg or more, it can trigger a blood rush to the surface of your skin, resulting in red patches ( 12). While it’s a harmless nervous system reaction, some people may find it uncomfortable ( 11).Īnother ingredient with mild downsides is niacin, which is included in many pre-workout supplements for its skin-flushing effects. Yet, this ingredient may cause paresthesia, a tingling sensation in your hands and feet. Two additional ingredients in many pre-workout supplements are beta alanine and niacin (vitamin B3).īeta alanine is an amino acid that reduces acidity in your muscles during exercise, which may help you sustain your workout for slightly longer.ĭosed at 4–6 g per day, it has been shown to increase exercise performance and reduce fatigue in high intensity exercises lasting 1–4 minutes ( 9, 10). ![]() The easiest way to avoid mild side effects from creatine is to take smaller daily doses instead of doing a loading phase. This is mainly due to increased water retention in your muscles ( 7). Notably, it may be difficult to avoid moderate weight gain while taking creatine. However, this option would increase muscle creatine content more gradually, meaning it will take longer to experience benefits for exercise performance ( 7). This method provides rapid benefits - but has a higher potential to cause some anecdotal side effects, like digestive issues and bloating ( 7).Īlternatively, you can take a single daily dose of 3 g for 28 days. However, higher doses may be recommended in some cases ( 7). You can reduce any adverse symptoms by ensuring proper dosing.Ĭreatine is typically dosed with a loading phase of 5 g, four times per day for 5–7 days, followed by a 3–5-g daily maintenance dose. Ways to reduce side effectsĭespite these side effects, creatine has been shown to be exceptionally safe ( 7, 8). While there are anecdotal reports of other side effects - including digestive issues, dehydration, and muscle cramps - these have not been observed in clinical studies ( 7). The most common side effect associated with creatine is weight gain, which may be due to water retention. While it’s most often part of a pre-workout supplement, creatine can also be taken on its own. It has been shown to increase high intensity exercise capacity and lean body mass gains from exercise ( 7). If you experience side effects, try a smaller dose to see how your body reacts.Īnother popular ingredient in many pre-workout formulas is creatine. You’ll find caffeine in most pre-workout supplements, but this stimulant can cause jitteriness, anxiety, and an increased heart rate. Of course, you can also choose pre-workout supplements without any caffeine. Remember that it’s best to avoid caffeine for at least 6 hours before bed to help prevent sleeplessness, according to some older research ( 6). The best way to reduce side effects is to start with a small dose of a caffeinated pre-workout supplement, slowly increasing your dosage to see what you can tolerate. Ways to reduce side effectsĬaffeine dosing is very individualized, as some people tolerate it better than others. In comparison, 1 cup, or 240 milliliters (mL), of coffee contains only 95 mg ( 5). Serving sizes typically range from 0.35–1 ounce (oz), or 10–30 grams (g). ![]() What’s more, many pre-workout supplements pack high amounts - up to 500 milligrams (mg) of caffeine per serving. ![]() These include insomnia, nausea, increased heart rate, headaches, anxiety, and jitteriness or restlessness ( 4). Nonetheless, caffeine has several potential side effects, especially if you consume too much. In theory, caffeine allows you to get more out of a given workout. This stimulant has been shown to increase muscle strength and output during exercise while reducing fatigue ( 1, 2, 3). Caffeine is one of the primary ingredients in many pre-workout supplements.
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