Carnosine

Interesting anti-ageing biology but rapidly degraded by serum carnosinase in humans. Beta-alanine supplementation raises muscle carnosine more reliably.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Potent AGE inhibitor and pH buffer in vitro. Human serum carnosinase rapidly degrades oral carnosine, limiting tissue delivery. Some RCTs show benefits in autism spectrum and diabetic nephropathy, but evidence is preliminary.

• Anti-glycation agent (AGE inhibitor)
• Intracellular pH buffer
• Antioxidant in muscle and brain tissue

500–2000 mg/day in divided doses. Sustained-release forms may improve utility.

• Generally well-tolerated
• Mild tingling (from beta-alanine component)

Rapidly degraded—very high oral doses are needed for systemic effects. Some products use sustained-release formulations.

Beta-alanine is a more efficient way to raise muscle carnosine. Oral carnosine's bioavailability limitations are significant.

• Longevity40
• Recovery32