Overview
Carnosine (β-alanyl-L-histidine) is an endogenous dipeptide primarily found in skeletal muscle and brain tissue, with multifunctional roles including antioxidant activity, anti-inflammatory effects, pH buffering, and protection against glycation and oxidative damage. Supplementation with carnosine or its precursor β-alanine has been shown to increase muscle carnosine concentrations, which may improve high-intensity exercise performance by buffering intracellular acidosis [10][1]. Emerging evidence also supports broader health benefits: carnosine supplementation (2g/day) improved cognitive performance in younger adults in a placebo-controlled trial [9], reduced markers of inflammation and oxidative stress such as CRP and malondialdehyde [1], improved lipid profiles in individuals with dyslipidemia [7], and showed potential in improving glycemic control in prediabetes and type 2 diabetes [5]. Its mechanisms include scavenging reactive oxygen species, modulating immune cell function, and inhibiting advanced glycation end-products [6].
Dosage Guide
Therapeutic Doses
For treatment of specific conditions
Special Forms
Alternative forms for specific needs
Precursor to carnosine; more commonly used for muscle carnosine elevation due to better bioavailability
Direct supplementation; may offer systemic antioxidant and metabolic benefits
Clinical Notes
- β-alanine commonly causes paresthesia (tingling) at doses >800 mg per dose; recommend divided dosing or sustained-release formulations
- Long-term safety of high-dose carnosine supplementation (>2g/day) beyond 12 weeks not fully established
- Carnosine may interact with carnosinase activity; individuals with low serum carnosinase may have prolonged effects
- Monitor for gastrointestinal discomfort with high-dose carnosine
- Most evidence for cognitive and metabolic benefits comes from short-term trials; long-term outcomes require further study
Research
Carnosine and histidine-containing dipeptides significantly reduce circulating CRP and malondialdehyde, indicating anti-inflammatory and antioxidant effects.
2g/day carnosine for up to 12 weeks improved cognitive performance in younger adults in a randomized controlled trial.
β-alanine supplementation (3.2g/day for 46 days) effectively increases muscle carnosine; maintenance dose of ~1.2g/day sustains elevated levels.
Carnosine acts as an intracellular pH buffer and ergogenic aid, enhancing high-intensity exercise capacity.
Carnosine and β-alanine supplementation improved HbA1c and fasting glucose in individuals with prediabetes or type 2 diabetes.
Carnosine has multimodal actions including antioxidant, anti-inflammatory, anti-glycation, and immunomodulatory effects.
Carnosine and HCDs significantly reduce total cholesterol, LDL-C, and triglycerides while increasing HDL-C.
Meta-analysis confirms beneficial effects of HCDs on cardiovascular risk factors, particularly lipid profiles.
Cognitive benefits observed in healthy younger adults suggest neuroprotective potential beyond aging populations.
Body mass and sex influence carnosine loading, with lower doses required for maintenance in women and smaller individuals.
