Lactic Acid Build Up: What It Means and How to Get Rid of It

Another proven method for clearing lactic acid is engaging in active recovery after exercise. Low-intensity movements, like yoga, walking, biking, or foam rolling, may clear lactic acid from the body.

Lactic Acidosis: What You Need to Know

Lactic acidosis occurs when a person’s body either produces too much lactate, or underuses lactate. Lactic acidosis can be caused by conditions such as heart disease, HIV, cancer, and more.

Lactic acidosis is a form of metabolic acidosis, a condition in which there’s too much acid in the body. Lactic acidosis begins when a person’s body makes too much lactate or underuses lactate and isn’t able to adjust to these changes.

In people with lactic acidosis, problems with the liver (and sometimes with the kidneys) make these organs unable to remove extra acid from their bodies. If lactate builds up in the body faster than it can be removed, acid levels spike in bodily fluids like blood.

This buildup of acid causes an imbalance in the body’s pH level, which should always be slightly basic, or alkaline, instead of acidic. There are a few different types of acidosis.

Lactate buildup occurs when there’s not enough oxygen in the muscles to break down, or metabolize, the blood sugars glucose and glycogen. Metabolism without oxygen is called anaerobic metabolism.

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There are two forms of lactate: L-lactate and D-lactate. Most forms of lactic acidosis are caused by too much L-lactate.

There are two types of lactic acidosis, Type A and Type B:

Type A lactic acidosis is caused by a lowered amount of blood flow in the tissue, called hypoperfusion. Hypoperfusion can be caused by hypovolemia (a lowered blood volume), heart failure, sepsis (the spread of infection to the bloodstream), or cardiac arrest (when the heart stops beating).
Type B lactic acidosis is caused by impaired cell function and lowered blood flow that’s limited to certain areas of tissue.

Lactic acidosis has many causes and can often be treated. But if left untreated, it may be life threatening.

The symptoms of lactic acidosis are typical of many health conditions. If you experience any of these symptoms, you should contact a doctor immediately. A doctor can help find the root cause.

Several symptoms associated with lactic acidosis represent a medical emergency:

fruity-smelling breath (a possible symptom of a serious complication of diabetes called ketoacidosis, which is caused by a buildup of chemicals known as ketones)
confusion
jaundice (yellowing of the skin or the whites of the eyes, caused by liver impairment, which can lead to lactic acidosis)
trouble breathing or shallow, rapid breathing

If you know or suspect that you have lactic acidosis and have any of these symptoms, call 911 or go to an emergency room right away.

Other lactic acidosis symptoms include:

exhaustion or extreme fatigue
muscle cramps or pain
body weakness
overall feelings of physical discomfort
abdominal pain or discomfort
diarrhea
decrease in appetite
headache
rapid heart rate

Lactic acidosis has a wide range of underlying causes, including carbon monoxide poisoning, cholera, malaria, and suffocation. Some common causes include:

Heart disease

Conditions like cardiac arrest and congestive heart failure may reduce the flow of blood and oxygen throughout the body. This can increase lactate levels.

Severe infection (sepsis)

Any type of severe viral or bacterial infection can cause sepsis. People with sepsis may experience a spike in lactate caused by lowered oxygen flow.

HIV

HIV medications, like nucleoside reverse transcriptase inhibitors, can cause lactate levels to spike. They also may cause liver damage. This makes it harder for the body to process lactate.

Cancer

Cancer cells create lactate. This buildup of lactate may accelerate as a person loses weight and the disease progresses.

Short bowel syndrome (short gut)

People with short gut may experience a buildup of D-lactate caused by bacterial overgrowth in the small bowel, although this is rare . People who’ve had gastric bypass surgery may also develop D-lactic acidosis.

Acetaminophen use

Regular, frequent use of acetaminophen (Tylenol) can cause lactic acidosis, even when it’s taken at the correct dosage. This is because it can cause an accumulation of pyroglutamic acid, an amino acid byproduct, in the blood.

Alcohol use disorder

Consuming too much alcohol over an extended period of time can lead to lactic acidosis and “alcoholic ketoacidosis.” If left untreated, this type of ketoacidosis is a potentially fatal condition, but it can be combated with intravenous (IV) hydration and glucose.

Consuming too much alcohol can also lead to acute liver disease (hepatitis) or chronic liver disease (cirrhosis), which are both associated with lactic acidosis.

Alcohol increases phosphate levels, which negatively impacts the kidneys. This makes the body’s pH more acidic. If you’re having trouble lowering your alcohol intake, support groups can help.

Generalized tonic-clonic seizures

Generalized tonic-clonic seizures, formerly known as grand mal seizures, consist of tonic (stiffening) and clonic (twitching or jerking) phases of muscle activity caused by abnormal electrical activity throughout the brain.

A 2016 study showed that people with observed tonic-clonic seizures and known epilepsy had signs of elevated lactate levels 2 hours after a seizure.

Use of some medications

Medications like epinephrine (used to treat allergic reactions) and albuterol (used to treat shortness of breath) were shown in a 2019 study to cause lactic acidosis.

In this study, 86 percent of ingested doses that caused lactic acidosis were Food and Drug Administration (FDA)-labeled doses.

A specific class of oral diabetes medication called biguanides can cause a buildup of lactate levels.

Though not significantly associated with lactic acidosis risk, metformin (Glucophage) is one of these drugs. It’s used to treat diabetes and may also be prescribed for other conditions. Metformin is also used off label to treat polycystic ovarian syndrome, a hormonal condition that causes ovaries to get larger and develop small growths.

In people with diabetes, lactic acidosis may be more of a concern if kidney disease is also present. If you have diabetes and experience any symptoms of lactic acidosis, call 911 or go to an emergency room immediately.

Lactic acidosis is diagnosed through a fasting blood test. A doctor may instruct you not to eat or drink anything for 8 to 10 hours before taking the test. You may also be instructed to lower your activity level in the hours leading up to the test.

During the test, your doctor may tell you not to clench your fist, as this may cause acid levels to spike. Tying an elastic band around the arm may also have this result.

For these reasons, blood may sometimes be taken from a vein on the back of the hand instead of from one in the arm for a lactic acidosis blood test.

The best way to treat lactic acidosis is by treating its root cause. For that reason, treatments vary.

Lactic acidosis is sometimes a sign of a medical emergency. Such cases require treating symptoms, regardless of their root cause. Increasing oxygen to the tissues and giving IV fluids are often used to lower lactic acid levels.

Depending on the root cause, treatments for lactic acidosis often result in full recovery, particularly if treatment is provided quickly. Sometimes, kidney failure or respiratory failure may result. When left untreated, lactic acidosis can be fatal.

How you prevent lactic acidosis also depends on the possible cause. If you have diabetes, HIV, or cancer, discuss your condition and the medications you need with a doctor.

It’s very important to avoid misusing alcohol. Discuss treatment and 12-step program options with a doctor or counselor.

Last medically reviewed on March 16, 2022

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Lactic Acid Build Up: What It Means and How to Get Rid of It

Lactic acid is created when the body turns glucose into energy. The production of lactic acid occurs when oxygen levels are low, generally during high-intensity exercise. Lactic acid build-up can hinder your exercise routine, so it’s important to understand why it happens and how to prevent it.

What Lactic Acid Is

Lactic acid is produced in muscle cells and red blood cells. It forms when the body breaks down carbohydrates for glucose during exercise in certain conditions. “Lactic acid is a result of glycolysis (or the breakdown of glucose), an energy system that creates ATP energy in the absence of oxygen in muscle cells,” says Jenna Braddock, MSH, RD, CSSD, ACSM-CPT, owner of MakeHealthyEasy.com and OffSeasonAthlete.com.

Braddock also notes that there is a difference between lactic acid and lactate. Although the two words are used interchangeably, they are not technically the same.

Lactic acid has a hydrogen ion that is available to donate, while lactate is the molecule left after that hydrogen ion is cleaved from the molecule.

“This distinction helps us understand what is happening in the body; lactate is a fuel source for the body and has many important functions,” adds Braddock. During exercise, the working muscle cells can continue anaerobic energy production for one to three minutes, during which you can perform at high levels.

Why Lactic Acid Builds Up

During high-intensity exercise, muscles require more oxygen than the body can take in, causing anaerobic respiration and lactic acid build-up. When lactic acid develops depends on a person’s fitness level. The body clears lactic acid when it develops, but it may not be able to keep up when the levels start to increase rapidly.

“This is often termed “lactate threshold” for high-intensity aerobic activities (like running), but keep in mind lactate accumulation can also occur with strength training,” says Chrissy Carroll, RRCA Running Coach at Snacking in Sneakers.

When this increased acid builds, the muscles get tired and may not be able to contract as effectively. Some people may notice a burning sensation in the muscle during exercise.

“Interestingly, some experts believe the production of lactate actually helps the muscles delay fatigue during intense exercise,” says Carroll. She also notes that contrary to popular belief, the lactic acid buildup is not what’s responsible for delayed onset muscle soreness that occurs in the 24-48 hours after a workout.

How to Get Rid of It

“Decreasing the exercise intensity, resting from the activity, and taking deep breaths may all be helpful ways to clear lactic acid during an exercise session,” says Carroll.

Another proven method for clearing lactic acid is engaging in active recovery after exercise. Low-intensity movements, like yoga, walking, biking, or foam rolling, may clear lactic acid from the body.

A study compared active and passive recovery in 14 downhill skiers and found that active recovery caused a greater decrease in lactic acid. Skiers who performed the active recovery were able to move faster and complete more runs.

Ways to Get Rid of Lactic Acid

Decreased exercise intensity
Resting
Taking deep breaths during exercise
Active recovery or low-intensity movements, such as yoga, walking, biking, or foam rolling

How to Prevent Lactic Acid Build-Up

“The feeling of burning and fatigue that is associated with lactic acid can be improved most significantly through training,” says Braddock. She recommends increasing volume, intensity, and duration of training gradually to prevent lactic acid buildup.

But, “you do not have to avoid lactic acid build-up completely,” according to Carroll. “It’s normal for certain training regimens to include high-intensity intervals that are completed above the lactate threshold, couched between easier training days and/or rest days, to allow for proper training adaptations and recovery,” Carroll adds.

Braddock also notes that fueling properly for a workout can positively affect lactic acid levels. “Beta-alanine 3 is a supplement that can be used to delay the impacts of lactate accumulation, but it may negatively impact other areas of performance,” says Braddock.

She also urges athletes to work with an experienced sports dietitian to develop a fueling and supplement plan that’s right for them.

How to Prevent Lactic Acid Build-Up

Increase volume, intensity, and duration of training gradually
Incorporate rest days and easier training days
Fuel your body properly
Consider working with a sports dietitian to develop a custom fueling and supplement plan

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Lactic Acid Build Up: What It Means and How to Get Rid of It