280. Carnosine Science: Is This The Next Taurine?
Boost Your Biology with Lucas Aoun
Deep Dive
What is L-carnosine and how is it formed?
L-carnosine is a dipeptide consisting of the amino acids beta alanine and L-histidine. It is endogenously synthesized and is present in high amounts in the brain, heart, gastrointestinal tract, and skeletal muscle.
What are the primary benefits of L-carnosine supplementation?
L-carnosine supplementation can improve exercise performance, cognitive health, mental health, blood glucose management, sleep support, and has potential benefits in managing age-related diseases like type 2 diabetes and neurodegenerative diseases.
What are some specific studies that highlight the benefits of L-carnosine?
Studies have shown that L-carnosine can improve cognition in schizophrenia, decrease blood glucose levels in pre-diabetes and type 2 diabetes, reduce inflammatory and oxidative stress biomarkers, and improve global cognitive function in major depressive disorder.
How does L-carnosine affect neurotransmitters in the brain?
L-carnosine has notable implications on normalizing levels of GABA, dopamine, glutamate, histamine, and acetylcholine in the brain, potentially even more effectively than taurine. It also prevents the conversion of dopamine into norepinephrine.
What is the recommended dosage and timing for L-carnosine supplementation?
L-carnosine supplementation ranges from 500 milligrams to 12 grams per day, typically taken on an empty stomach to avoid competition for absorption with other nutrients.
What are the potential side effects of L-carnosine?
L-carnosine is generally well tolerated with minimal side effects, which may include skin changes, appetite and weight fluctuations, GI distress, drowsiness, and vivid dreams.
What is the mechanism of action of L-carnosine in the body?
L-carnosine has a multimodal mechanism of action, including detoxification of reactive oxygen and nitrogen species, downregulation of pro-inflammatory mediators, inhibition of aberrant protein formation, and modulation of cells in the peripheral macrophages and brain immune systems.
- L-carnosine is a dipeptide formed from beta-alanine and L-histidine.
- It's found in high amounts in the brain, heart, gastrointestinal tract, and skeletal muscle.
- Potential benefits include improved exercise performance, cognitive function, blood glucose control, and protection against age-related diseases.
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