Carnosine – what does it help with and how does it work?

L-carnosine is a molecule produced as a result of meat digestion. It can be found in muscles, the brain and other innervated tissues of animals and humans. Known for its ability to prolong life, as well as other valuable properties, it is the subject of much contemporary scientific research. What does medicine say about it? What are the uses of carnosine, and what benefits can we achieve by incorporating it into our daily diet?

Carnosine – what is it?

The first thing to know about carnosine is that it is a dipeptide derived from meat. It is a molecule formed by the natural combination of two amino acids, which are:

• L-histidine

• L-alanine

Carnosine (L-Carnosine) occurs naturally in the human body. It can be found in the heart, brain and skeletal muscles, among other places. Unfortunately, as a person ages and grows, the amount of carnosine in their body decreases. Carnosine itself was identified by Russian biochemist Vladimir Sergeyevich Gulevich at the end of the 19th century, where it was extracted from mammalian muscles.

After the initial discovery of carnosine, the scientific world forgot about its existence until the beginning of the 21st century, when Dr. Sergey Stvolinsky took an interest in this molecule and discovered its effect on cell lifespan. Since then, carnosine has become the subject of particular scientific interest in recent years and has been the focus of numerous studies around the world revealing its significant health properties. Carnosine – in which foods can it be found?

As we age, the level of carnosine in our bodies decreases. Deficiencies can be compensated for by small amounts of carnosine obtained from food or dietary supplements in capsule form. Foods containing significant amounts of carnosine include red meat and other foods of animal origin. The highest levels of carnosine are found in:

• Chicken and turkey – 2 to 3 g/kg

• Beef – approx. 6 g/kg

• Pork – 3 g/kg

This means that vegan or vegetarian diets are deficient in carnosine and must be supplemented with this amino acid in the form of dietary supplements, as its sources in food are exclusively of animal origin.

What are the properties of carnosine?

Carnosine has been scientifically tested and is recommended as a dietary supplement to counteract all types of cell ageing. It prevents the formation of lactic acid, which also promotes muscle regeneration, and has an antioxidant effect. L-carnosine itself is produced in a process involving the enzyme carnosine synthetase, which combines the amino acids L-alanine and L-histidine. This process occurs mainly in the muscles and brain and is kept in balance by carnosinases, specific enzymes designed to inactivate carnosine in tissues or blood.

Increased levels of carnosine in the body give us greater control over acidosis (acid-base imbalance) that occurs during exercise, thus enabling greater effort and less fatigue. Increased carnosine levels act inside the muscle cell, protecting it from harmful effects from within.

Carnosine also has properties that improve calcium release and sensitivity in muscle fibres. Thus, it has a positive effect on improving nerve signal coupling and muscle contraction. Carnosine also plays a significant role in regulating blood pressure and circulation.

What is more, the antioxidant and anti-inflammatory properties of carnosine are associated with a reduction in oxidative stress and protection of the retina, as well as improved healing and skin condition. It has also been shown to effectively detoxify metals such as zinc and copper. It prevents protein glycosylation, which can be particularly useful for people with high blood glucose levels.

Carnosine and the ageing process and neutralisation of free radicals. What does L-carnosine help with?

L-Carnosine offers many benefits to the body due to its various properties. As we have indicated above, carnosine occurs naturally in many organs and contributes to their proper functioning. It can slow down cell ageing, improve heart function and even vision. The medical potential of carnosine can therefore promote our well-being in the following ways:

• Cardiovascular health benefits – oxidative stress shortens life by increasing the risk of heart attack and stroke. L-carnosine can help by exhibiting powerful antioxidant activity, fighting free radicals and removing damaged protein synthesis products. These protective functions can prolong our lifespan.

• Combating the risks associated with elevated glucose levels – the damaging changes in enzymes and proteins caused by glucose are major contributors to ageing and age-related tissue dysfunction. Taking additional amounts of carnosine in the form of diet or supplements reduces the likelihood of harmful glycation reactions. However, preliminary results are encouraging, as researchers investigate the antioxidant and anti-inflammatory properties of L-carnosine. This compound appears to help block DNA damage that can lead to cancerous changes and metastasis.

• Protecting the brain from ageing – the brain contains natural reserves of carnosine, which reduces oxidative, nitrosative and glycemic stress. This leads to inflammation and promotes the development of diseases such as Alzheimer's.

• Impact on vision and eyes – cataracts are one of the most common complications of diabetes. Since L-carnosine is effective in combating this disease, it can also help to avoid its complications. Indeed, the advanced glycation end products (AGEs) that result from it can lead to progressive vision loss. Carnosine prevents the formation of AGEs and protects against vision problems such as cataracts. Carnosine can also be helpful in cases of vitreous opacity.

  Increased energy and overall vitality – many people who take carnosine focus on its ability to promote a significant increase in daily energy. Indeed, by reducing oxidative stress, improving the response between nerve pathways and noticeably improving muscle condition, carnosine can contribute to an overall increase in daily energy.

Carnosine use and autism – does it support treatment?

One of the important benefits of carnosine is related to the effects of autism in children. This was demonstrated in a study conducted by Dr Michael Chez in Illinois, involving 31 children. While one group received a carnosine-based supplement, the other received a placebo for a period of eight weeks.

The results of the study showed that those who took the carnosine supplement during this period showed significant improvement in various tests measuring the behaviour of people with autism compared to the group that received the placebo. L-carnosine may therefore have significant benefits for neurological function in individuals with autism, Asperger's syndrome, ADHD and dyslexia. Acting as an important neurotransmitter, it may also help with degenerative and neurological processes and brain development disorders.

L-carnosine for children – is it safe?

The therapeutic benefits of carnosine may also be useful for children. Due to its high bioavailability and naturalness, this compound can be administered to children without any problems. L-carnosine for children is primarily used as a regulator of the body's immune processes, as well as in the treatment of neurological diseases, neuromuscular disorders, or as an effective supplement for children with autism. The substance also influences the proper growth and functioning of the brain, kidneys, liver and heart.

Carnosine – side effects and contraindications

Carnosine is a safe substance with no signs of toxicity. However, if you suffer from any disease or are undergoing treatment, it is advisable to consult a specialist before starting supplementation. If you are taking L-carnosine, you should stick to the recommended daily dose. Why? Carnosine can lead to an increase in corticosterone (a steroid hormone) levels, which in turn can result in hyperactivity and inattention if the dose is regularly high.

The use of carnosine supplements is not recommended for pregnant and breastfeeding women due to the lack of available data assessing its safety. It also appears that carnosine may interact negatively with certain medications or herbal supplements with hypotensive effects.

Carnosine – price, quality and dosage

Carnosine found in dietary supplements is a synthesised form of the natural substance. It has the same effects, benefits and properties as the form of carnosine found in meat. When choosing a product containing L-carnosine, it is worth basing your choice on the following criteria:

• Purity – choose the purest products on the market with a purity grade of > 99.9%.

• Naturalness – carnosine should not contain any additional excipients.

• Dosage – choose products containing 250 to 500 mg/capsule. The safe daily dose of L-carnosine is 500 to 2000 mg.

• Price – it should be dictated by the best value for money.

Regardless of which product you choose, always consult a specialist before starting supplementation.

Bibliography

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‘Antioxidant and Neuroprotective Effects of Carnosine: Therapeutic Implications in Neurodegenerative Diseases’ – C. Solana-Manrique et al., scientific journal Antioxidants, MDPI, 2022.

Biological activity of novel synthetic derivatives of carnosine – S. Stvolinsky et al., scientific journal Cellular and Molecular Neurobiology, Springer, 2010. Carnosine and its possible roles in nutrition and health – A. R. Hipkiss, Advances in Food and Nutrition Research scientific journal, Elsevier, 2009.

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Carnosine, Small but Mighty—Prospect of Use as Functional Ingredient for Functional Food Formulation – I. Jukic et al., scientific journal Antioxidants, MDPI, 2021. ‘Double-Blind, Placebo-Controlled Study of L-Carnosine Supplementation in Children With Autistic Spectrum Disorders’ – M. G. Chez et al., Journal of Child Neurology, Sage, 2002.

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‘l-Carnosine as Adjunctive Therapy in Children and Adolescents with Attention-Deficit/Hyperactivity Disorder: A Randomised, Double-Blind, Placebo-Controlled Clinical Trial’ – A. Ghajar et al., Journal of Child and Adolescent Psychopharmacology, Mary Ann Liebert, 2018.

‘Unveiling the Hidden Therapeutic Potential of Carnosine, a Molecule with a Multimodal Mechanism of Action: A Position Paper’ – G. Caruso, scientific journal Molecules, MDPI, 2022.