Carnosine: benefits, dosage, contraindications
Other name(s)
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Scientific name(s)
Beta-alanyl-L-histidine
Family or group:
Amino acids
Indications
Rating methodology
EFSA approval.
Cognitive Decline ✪✪✪✪✪
Preliminary clinical research shows that taking a combination of 250 mg carnosine and 750 mg anserine daily for 3 to 6 months may help preserve certain aspects of memory, such as verbal memory with delayed recall, compared to a placebo. However, no other changes were observed in cognitive function. A meta-analysis of three clinical trials shows that taking a combination of carnosine and anserine at 1 g daily in a 1:2 or 1:3 ratio for 12 weeks modestly improves overall cognitive function compared to a placebo. Another systematic review on the effects of carnosine/anserine supplementation on cognitive decline concludes that carnosine/anserine, administered for 12 weeks at a dose of 500 mg to 1 g per day, improved overall cognitive function in the studies reviewed. These results suggest preliminary evidence of the clinical efficacy of carnosine against cognitive decline in older adults and patients with mild cognitive impairment. The authors emphasize the need for larger and longer-duration studies to confirm these results.
Posologie
Oral route
250 - 1500 mg
β-Alanine ingestion increases muscle carnosine content and combat specific performance in soldiers
Biochemical Mechanisms of Beneficial Effects of Beta-Alanine Supplements on Cognition
Effect of Anserine/Carnosine Supplementation on Verbal Episodic Memory in Elderly People
The Therapeutic Potential of Carnosine/Anserine Supplementation against Cognitive Decline: A Systematic Review with Meta-Analysis
The Potential of Carnosine in Brain-Related Disorders: A Comprehensive Review of Current Evidence
A preliminary, randomized, double-blind, placebo-controlled trial of L-carnosine to improve cognition in schizophrenia
Athletic Performance ✪✪✪✪✪
A small clinical study conducted on healthy men with muscle fatigue showed that taking a combination of 2 grams of carnosine and 2 grams of beta-alanine in a single dose 4 hours before testing increases maximum voluntary muscle contractions during knee extensions by 15% and jump height by 6% compared to a placebo. However, muscle soreness increased 24 hours after taking carnosine and beta-alanine. In another small clinical trial conducted on healthy men, taking a single dose of 2.5 grams of carnosine plus 2.5 grams of beta-alanine did not affect most measures of athletic performance, including perceived exertion, work rate, maximum workload, and oxygen use, compared to a placebo. However, there was a slight benefit on the ventilatory threshold during a test. High-intensity exercise induces a significant oxidative stress response, leading to inflammation and muscle damage, and reducing oxidative stress may benefit the recovery process and subsequent exercise performance. However, the review of carnosine as an in vivo antioxidant has been limited to animal models. Therefore, the efficacy of carnosine as an antioxidant in humans remains to be explored.
Posologie
Oral route
2 g
Effects of Acute Carnosine and β-Alanine on Isometric Force and Jumping Performance
Acute preexercise supplementation of combined carnosine and anserine enhances initial maximal power of Wingate tests in humans
Effects of β-Alanine Supplementation on Carnosine Elevation and Physiological Performance
Effects of oral administration of orodispersible levo-carnosine on quality of life and exercise performance in patients with chronic heart failure
Acute carnosine and β-alanine supplementation increase the compensated part of the ventilation versus work rate relationship during a ramp incremental cycle test in physically active men
Muscle carnosine metabolism and beta-alanine supplementation in relation to exercise and training
Muscle Pain ✪✪✪✪✪
Several studies have examined the effect of carnosine on muscles. They conclude that carnosine supplementation significantly increases carnosine levels in muscles, positively impacting athletic performance, particularly in combat sports. The beneficial effects include improved muscle endurance and reduced fatigue. It is noted that carnosine helps maintain acid-base balance in muscles during intense exercise.
Posologie
Oral route
2 g
Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance: A Review of the Current Literature
β-Alanine Supplementation in Combat Sports: Evaluation of Sports Performance, Perception, and Anthropometric Parameters and Biochemical Markers-A Systematic Review of Clinical Trials
Muscle carnosine metabolism and beta-alanine supplementation in relation to exercise and training
Dry Skin ✪✪✪✪✪
A preliminary clinical study conducted in diabetic adults with severe foot skin dryness shows that using a cream containing 5% urea, 0.5% arginine, and 0.01% carnosine twice daily for 8 months improves skin hydration and reduces xerosis compared to a control emollient cream. The carnosine cream reduced xerosis by 91% compared to baseline, versus a 23% reduction with the control cream. a0 Xerosis is a condition characterized by extreme skin dryness. It is more common in diabetics due to dehydration and decreased blood circulation.
Posologie
Topical application
250 µg
Synergies
Night Cream Containing Melatonin, Carnosine and Helichrysum italicum Extract Helps Reduce Skin Reactivity and Signs of Photodamage: Ex Vivo and Clinical Studies
Glaucoma ✪✪✪✪✪
A preliminary clinical study conducted on patients with primary open-angle glaucoma shows that taking a specific supplement in the form of two tablets twice a day for a year, in addition to standard topical treatment, leads to a decrease in intraocular pressure compared to standard treatment alone. One tablet contains 50 mg of carnosine, 150 mg of coleus extract (standardized to 10% forskolin), 100 mg of homotaurine, 1.1 mg of vitamin B1, 1.4 mg of vitamin B2, 1.4 mg of vitamin B6, 0.2 mg of folic acid, and 150 mg of magnesium.
Posologie
Oral route
100 mg
Synergies
Biomarkers and special features of oxidative stress in the anterior segment of the eye linked to lens cataract and the trabecular meshwork injury in primary open-angle glaucoma: challenges of dual combination therapy with N-acetylcarnosine lubricant eye drops and oral formulation of nonhydrolyzed carnosine
Depression ✪✪✪✪✪
Preliminary clinical research in patients with major depressive disorders shows that taking 400 mg of carnosine twice daily alongside citalopram, titrated up to 40 mg per day, for 6 weeks, improves symptoms of depression measured on the Hamilton Depression Rating Scale (HAM-D) compared to placebo and citalopram.
Posologie
Orally
800 mg
Type 2 Diabetes ✪✪✪✪✪
A meta-analysis of two small clinical trials indicates that taking carnosine at a dose of 1 g per day for 12 weeks reduces glycosylated hemoglobin (HbA1c) by about 0.9% in diabetic patients or those with glucose intolerance, compared to placebo. Fasting blood glucose also appears to be reduced based on these studies. Other preliminary clinical research in obese adults with diabetes indicates that taking a personalized combined supplement containing 6 mg/kg of carnosine, 7 mg/kg of alpha-lipoic acid, and 1 mg/kg of thiamine three times a day for 8 weeks reduces HbA1c and fasting blood glucose levels compared to baseline values. The validity of this result is limited by the absence of a comparison group.
Posologie
Orally
1 - 2 g
Synergies
l-Carnosine supplementation attenuated fasting glucose, triglycerides, advanced glycation end products, and tumor necrosis factor-α levels in patients with type 2 diabetes: a double-blind placebo-controlled randomized clinical trial
Effects of carnosine supplementation on glucose metabolism: Pilot clinical trial
Diabetic Nephropathy ✪✪✪✪✪
A small clinical trial conducted in patients with type 2 diabetes and diabetic nephropathy shows that taking carnosine at a dose of 1 g twice daily for 12 weeks does not improve blood urea nitrogen or serum creatinine levels, nor the glomerular filtration rate, compared to placebo. However, there is a slight improvement in urinary levels of transforming growth factor (TGF)-beta, a marker of kidney damage in these patients.
Posologie
Orally
2 g
Metabolic Syndrome ✪✪✪✪✪
Some preliminary clinical research shows that taking a specific product daily for 4 months containing 456 mg of cinnamon extract, 2.5 mg of chromium, and 400 mg of carnosine reduces fasting blood glucose and lean mass compared to placebo. However, there was no change in glycosylated hemoglobin, insulin sensitivity, or body weight. Other observational research in adults at risk for metabolic syndrome has shown that taking carcinine, a metabolite of carnosine, at a dose of 60 mg daily for 8 weeks was associated with improvements in blood glucose, glycosylated hemoglobin, serum insulin, insulin resistance, and total cholesterol compared to a control group. Further studies are needed to confirm the effectiveness of carnosine in metabolic syndrome.
Posologie
Orally
400 mg
Synergies
The role of Carcinine treatment on glico-lipidic imbalance of patients with altered blood glucose pattern
Healthy Aging ✪✪✪✪✪
Carnosine has been studied for its anti-aging effects, particularly in combating glycation. This process, often accelerated in diabetics, involves a chemical reaction between sugars and proteins, forming structures called advanced glycation end products (AGEs). These AGEs contribute to cellular aging by causing tissue damage, making vascular walls stiffer, and promoting the onset of chronic diseases like heart disease and cataracts. In vitro and in vivo studies show that carnosine can limit glycation by preventing the formation of these unwanted bonds, thus protecting cells from induced damage and the body from the effects of aging.
Posologie
Orally
500 mg
Novel Facial Cream Containing Carnosine Inhibits Formation of Advanced Glycation End-Products in Human Skin
Skin beautification with oral non-hydrolized versions of carnosine and carcinine: Effective therapeutic management and cosmetic skincare solutions against oxidative glycation and free-radical production as a causal mechanism of diabetic complications and skin aging
Properties
Anti-aging
Carnosine (beta-alanyl-L-histidine) is a dipeptide, a non-enzymatic free radical scavenger, and a natural antioxidant. It is widely distributed in tissues and exists at particularly high concentrations in muscles and the brain. In the brain, the cells containing the most carnosine are astrocytes and oligodendrocytes. Carnosine has been found to be an antioxidant and a free radical scavenger and plays a role in rejuvenating senescent cells, particularly fibroblasts. Clinically, carnosine can delay vision degradation during aging while having a remarkable effect on the prevention and treatment of senile cataracts. However, recent findings have shown that an increased release of carnosine by astrocytes is under zinc control. These results are very important, considering the importance of zinc for neuro-immunological interactions and, simultaneously, for the protective role of carnosine itself. Zinc plays a specific role in brain functions, like synaptic transmission, for instance. Recent findings have suggested that carnosine is capable of inhibiting amyloid peptide aggregation and that the toxic effects of the amyloid peptide can be prevented or reduced by carnosine. Therefore, carnosine, via zinc ion bioavailability, can be used as a potential anti-aging drug. Carnosine may also increase the lifespan of CD4-positive T cell clones and attenuate the deleterious effects of high concentrations of TNF-alpha in injured rats, thus protecting immune cells due to its antioxidant activity. The good bioavailability of intracellular zinc ions, necessary for maintaining the immune system in aging people, may be largely due to metallothionein homeostasis and the positive antioxidant effect of carnosine, which are mediated through the zinc pool. On another note, fascinating results show the positive effects of the zinc complex of L-carnosine (generic name: Polaprezinc), which can increase spermatogenesis in an experimental model of accelerated aging in mice and also reduce inflammation during gastric ulcers. This confirms the relevance of carnosine and zinc (as a complex) as new potential anti-aging factors related to neuroendocrine-immune interactions.
Usages associés
Antioxidant
The antioxidant properties of carnosine have been demonstrated by its ability to trap reactive oxygen species and directly react with superoxide anions and peroxyl radicals in vitro. The ability of carnosine to act as an antioxidant is mainly due to its histidine component, whereas b2-alanine has proven ineffective as an antioxidant itself.
Usages associés
Cognitive function
Carnosine has several potential beneficial roles for the brain. It can act as a neurotransmitter, boost the immune system, modulate nitric oxide metabolism, chelate heavy metals, improve cellular metabolism, and act as an anti-glycation and anti-aging agent. It could also modulate the glutamatergic system by regulating the glutamate transporter and reducing glutamate concentrations in the central nervous system. Carnosine may play a role in protection against cognitive decline. Preclinical studies have shown reduced oxidative stress and microglial activation in the brain. It is important to remember that chronic microglial activation can harm neurons by releasing potentially cytotoxic molecules like pro-inflammatory cytokines. This chronic inflammatory response can contribute to neurodegenerative diseases and other brain disorders.
Usages associés
Neurological
Carnosine acts as a powerful antioxidant, protecting the brain against oxidative stress and free radical-induced damage. It plays a crucial role in preventing neurodegeneration, notably by inhibiting the aggregation of abnormal proteins, such as beta-amyloid (Ab2) involved in Alzheimer's disease, and reducing levels of nitric oxide (NO) and superoxide (O2-) in microglial cells. Several mechanisms of action are highlighted, such as the inhibition of the formation of advanced glycation end-products (AGEs) and advanced lipoxidation end-products (ALEs), which are involved in various neurodegenerative diseases, as well as its ability to bind to metal ions of zinc (Zn2+) and copper (Cu2+) which helps regulate zinc and copper homeostasis in the synaptic cleft and protect the brain. It has indeed been shown that copper and zinc ions play a key role in the aggregation of A df peptides and neuronal toxicity in Alzheimer's patients.
Usages associés
Toxic effects of beta-amyloid(25-35) on immortalised rat brain endothelial cell: protection by carnosine, homocarnosine and beta-alanine
Endogenous mechanisms of neuroprotection: role of zinc, copper, and carnosine
Musculoskeletal effects
Carnosine is part of a family of histidine-containing dipeptides found in the skeletal muscle of all vertebrates, but its content is particularly high in mammals that rely on anaerobic metabolism to fuel their activity. Anaerobic metabolism is a biological process that allows the production of energy in the absence of oxygen. It occurs in cells during intense physical exercise. Instead of using oxygen to break down glucose, anaerobic metabolism converts glucose into lactic acid. Carnosine, anserine, and balenine are all widely distributed in mammalian tissues, but carnosine proves to be the main histidine dipeptide in humans. There is a strong positive relationship between carnosine content and the buffering capacity of muscles in all species, with significantly higher carnosine concentration in fast-twitch muscle fibers compared to slow-twitch fibers. The main physiological role of carnosine in skeletal muscle appears to be its buffering role, helping to maintain acid-base balance during intense exercise. Its ability to capture muscle hydrogen ions during intense exercise moderates the drop in intracellular pH, allowing exercise to continue for a longer duration. High muscle carnosine concentrations would delay the onset of muscle fatigue during intense exercise of 1 to 5 minutes. Recent studies have suggested that intramuscular carnosine may also act as an exchanger of calcium and hydrogen ions at the level of muscle fibers, for instance, when it captures more hydrogen ions, this may lead to a release of calcium ions in muscle fibers. This release of calcium promotes better muscle contraction and thus increases the force produced by the muscles.
Usages associés
Hypoglycemic
Carnosine can benefit diabetic subjects because it decreases protein glycosylation, which is the biochemical process where sugar molecules bind to proteins. This process can alter protein function and stability, leading to what is known as advanced glycation end products (AGEs). AGEs are known to be responsible for diabetes complications such as cataracts, neuropathy, and kidney failure. Carnosine can help improve insulin resistance and prevent diabetes. In one study, carnosine intake reduced levels of an adipokine (a type of protein that plays an important role in metabolism, especially in the regulation of appetite, inflammation, insulin, and glucose metabolism) called resistin, which is involved in regulating glucose metabolism. Carnosine also affects iron metabolism, which could improve insulin resistance and reduce the risk of type 2 diabetes. Carnosine could influence iron metabolism, an important factor in controlling insulin resistance and the development of type 2 diabetes. One study showed that carnosine reduces the transferrin receptor in plasma in obese patients, suggesting it can affect how iron is used in the body. This could, in turn, improve insulin resistance. How can iron influence diabetes? In fact, yes, iron can play a role in type 2 diabetes; its excess can lead to insulin resistance and metabolic syndrome, partly due to oxidative stress it induces. Additionally, high concentrations of iron biomarkers, such as ferritin and soluble transferrin receptor, have been observed in obesity and type 2 diabetes.
Usages associés
Histidine and carnosine delay diabetic deterioration in mice and protect human low-density lipoprotein against oxidation and glycation
Carnosine Supplementation Improves Serum Resistin Concentrations in Overweight or Obese Otherwise Healthy Adults: A Pilot Randomized Trial
Vision
In animal models, carnosine has antioxidant effects on the lens and protects against cataracts. This effect results from antiglycation and antioxidant activities.
Usages associés
Antioxidant activity of L-carnosine, a natural histidine-containing dipeptide in crystalline lens
Carnosine and Beta-Alanine Supplementation in Human Medicine: Narrative Review and Critical Assessment
Use of carnosine as a natural anti-senescence drug for human beings
[Preventive effect of carnosine on cataract development]
Safety dosage
Adult from 16 years old: 500 mg - 2000 mg
Carnosine has most often been taken alone at doses of 500 mg to 2000 mg per day for 4 to 12 weeks. It has also been used at doses of 250 mg per day in conjunction with anserine at 750 mg per day for 3 to 6 months. Anserine is a dipeptide consisting of β-alanine and 3-methylhistidine. It is a derivative of carnosine that has undergone methylation, making it more stable in serum and more resistant to degradation than carnosine.
Interactions
Médicaments
Antidiabetic: weak interaction
Some preliminary clinical research shows that carnosine might reduce fasting blood glucose.
Precautions
Pregnant woman: avoid
Insufficient information.
Breastfeeding woman: avoid
Insufficient information.
Surgical intervention: avoid
Theoretically, carnosine could interfere with blood glucose control during and after surgical interventions. It is advised to stop carnosine at least 2 weeks before surgery.
