Carnosine is a dipeptide of beta-alanine and histidine, highly concentrated in muscle and brain tissue. It functions as a potent anti-glycation agent, inhibiting the formation of harmful advanced glycation end-products (AGEs), and also acts as an antioxidant and pH buffer. These mechanisms may help protect cells from damage associated with aging, potentially supporting cognitive, metabolic, and musculoskeletal health.
Verdict
A promising anti-glycation agent with high safety; bioavailability is a key limitation.
HEALTHSPAN IMPACT
Moderate
RISK LEVEL
Low
EVIDENCE GRADE
B
MONTHLY COST
$15 - $40
Protocol
- Typical doses range from 500 mg to 2,000 mg per day, often split into two doses.
Flags
- Carnosine is rapidly broken down by the carnosinase enzyme in blood, limiting bioavailability.
- Its precursor, beta-alanine, is often supplemented to raise muscle carnosine levels more effectively.
- May cause a harmless tingling sensation (paresthesia) at higher doses, similar to beta-alanine.