In most papers 800 mg is recommended, which is approximately 10 mg·kg-1. Whether it is possible to ingest 20 mg · kg-1 without effect of paresthesia. Some studies also mention larger doses, although the results are inconsistent.
According to Saunders, B. et al. (2017), ß-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis, Br. J. Sports Med., 51 (8), 658-669, not more than 4-6 g of ß-alanine per day (or 65 mg kg-1 d-1), split into doses of 0,8-1,6 g, and administered every 3-4 hours, should be supplemented in order to avoid paresthesia. For a 80 kg man 10-20 mg kg-1, administered 3-6 times per day, should be "safe" thus.
Concerning the effectiveness it should be taken into consideration that there are high-responders (mostly older people) and low-responders (mostly highly trained athletes), and that carnosine supplementation seems to more efficient to increase the muscular carnosine content than ß-alanine supplementation.
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