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The most common side effects are gastrointestinal: nausea (43%), diarrhea (33%), vomiting (21%), and constipation (25%)

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The standard dosage of beta-alanine is 25 grams daily ( Consuming beta-alanine with a meal can further increase carnosine levels ( Beta-alanine supplements seem to be better at replenishing muscle carnosine levels than taking carnosine itself ( Summary It is generally recommended to consume 25 grams of beta-alanine daily

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