Carnosine
Carnosine is a dipeptide concentrated in muscle and brain, known for its roles in intracellular pH buffering, anti-glycation, and antioxidant activity. It is used to reduce AGE accumulation, improve exercise performance, and provide neuroprotection.
Evidence last reviewed: 20 Apr 2026
- •pregnant or breastfeeding individuals
- •those with specific allergies
- •people on certain medications
The evidence supports carnosine's role in enhancing exercise capacity and reducing sarcopenia, particularly through beta-alanine supplementation. While the findings are promising, more research is needed to fully understand its long-term effects and optimal dosing.
exercise capacityhealthy adults · Meta-analysisHigh
Beta-alanine supplementation, which increases carnosine levels, significantly improves exercise capacity.
exercise performancetrained young males · Systematic reviewHigh
Chronic beta-alanine supplementation enhances exercise performance in trained individuals.
anti-glycationgeneral population · Systematic reviewModerate
Carnosine's dual-targeting antioxidant and anti-glycation properties may inhibit processes like melanogenesis.
sarcopeniaolder adults · Randomized Controlled TrialModerate
A dietary supplement containing carnosine showed promise in treating age-related sarcopenia by regulating gut permeability.
Forms & usage▾
Take 1–3 grams daily, ideally before exercise.