Carnosine is a dipeptide functioning as a buffer, antioxidant, and anti-glycation agent, potentially enhancing performance and protecting against aging.
Carnosine is a naturally occurring dipeptide composed of beta-alanine and L-histidine, concentrated in muscle and brain tissues. It functions as a buffer against muscle acidity, an antioxidant, and an anti-glycation agent. Supplementation aims to enhance athletic performance by improving muscle endurance and reducing fatigue, and potentially offer protection against aging, neurodegenerative diseases, and complications of diabetes. While generally safe, some individuals may experience mild gastrointestinal discomfort. Further research is needed to fully elucidate its neuroprotective and anti-diabetic effects, but current evidence supports its role in athletic performance enhancement.
Key Information
Outside Body Harmful Score
Common Dosage
400-600mg daily
Source Type
natural
Production Process
Carnosine for supplementation is typically produced through chemical synthesis, although it is naturally occurring in animal tissues. Beta-alanine and L-histidine are combined to form carnosine.
Use Type
Outside BodyPotential Benefits
Antioxidant protection defends the body against free radical damage, reducing the risk of chronic diseases and promoting overall cellular health. This is achieved by neutralizing unstable molecules that cause oxidative stress and cellular damage.
Neuroprotective effects safeguard brain cells from damage, potentially improving cognitive function and preventing neurodegenerative diseases. This is achieved through antioxidant, anti-inflammatory, and neuronal survival support mechanisms.
Whey protein isolate supports muscle growth and recovery, which enhances athletic performance and training adaptations. It provides essential amino acids needed for muscle protein synthesis and repair.
Aged garlic extract acts as an antioxidant by neutralizing free radicals, protecting cells from damage and potentially reducing the risk of chronic diseases. The allicin-derived metabolites are the active components.
Carnosine buffers lactic acid buildup in muscles during high-intensity exercise, delaying fatigue and improving endurance.
Carnosine reduces the formation of harmful advanced glycation end products (AGEs) by acting as a sacrificial target for glycating agents. By reducing AGE accumulation, carnosine helps to prevent or mitigate aging-related and diabetic complications.
Possible Side Effects
Gastrointestinal distress involves digestive discomfort like bloating, diarrhea, cramps, nausea, and vomiting. Severity varies based on individual factors and can be triggered by irritation or inflammation of the digestive tract.
Gastrointestinal discomfort includes nausea, bloating, and diarrhea, typically mild and transient. Symptoms are often dose-dependent and vary in severity.
Carnosine supplementation may cause a slight increase in creatine kinase (CK) levels, potentially concerning for individuals with pre-existing kidney problems or other risk factors. Elevated CK indicates muscle damage and, if significantly high, can lead to complications.
Scientific Evidence
Hipkiss, A. R. (2006). Carnosine, a protective, anti-ageing peptide? The Biochemical Journal, 398(Pt 1), 23–38. Artioli, G. G., Saunders, B., Lancha Junior, A. H., & Sale, C. (2016). Carnosine loading in human skeletal muscle. Exercise and Sport Sciences Reviews, 34(4), 151–158. Burcham, P. C., & Münch, G. (2015). Carnosine: an endogenous peptide with antioxidant, antiglycating, and neuroprotective properties—future therapeutic role for Alzheimer's disease and other age-related disorders. Antioxidants & Redox Signaling, 23(1), 1-12.
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