Physically and mentally fit - with L-carnosine

Although carnosine can be produced by the human body itself, it is a popular dietary supplement - in powder form or as a capsule - among athletes. In this article, you can find out what specific effect it has on performance and which functions the substance is also involved in.

What is L-carnosine?

L-carnosine, also known as beta-alanyl-L-histidine, is a naturally occurring compound made from the two amino acids beta-alanine and L-histidine. The dipeptide (chemical compound of two amino acid residues) is a component of muscle tissue, the brain and other tissues.

Carnosine is mainly found in muscle tissue, the brain and other tissues. It has antioxidant properties and plays a role in regulating pH levels in muscles. It is also associated with potential benefits for brain function and the ageing process [1,2].

The constituent beta-alanine is a non-essential amino acid that is not only involved in carnosine production in the body, but also plays an important role in the metabolism of glucose and energy production. Beta-alanine also serves as a building block for proteins. Histidine, in turn, is an essential amino acid that must be ingested with food. Histidine has effects on various processes in the body and several potential effects, for example it is involved in the formation of carnosine as well as histamine production.

Here we have summarised the most important facts about amino acids in general for you .

What effect does L-carnosine have?

L-carnosine has various functions in the human body. It acts as an antioxidant and thus helps to protect cells from damage caused by free radicals. Thanks to its antioxidant effect, L-carnosine can help to effectively reduce oxidative stress and slow down the ageing of cells [3].

In addition, it is also involved in regulating the pH value. It can balance the acid-base ratio in muscle cells and thus delay muscle fatigue [4]. For this reason, the substance is often taken by athletes as a dietary supplement to improve performance and shorten recovery time after training.

There is also some evidence that the peptide bond can have a positive effect on brain health. It is thought that the substance has neuroprotective properties and could protect against neurodegenerative diseases such as Alzheimer's and Parkinson's [1,5]. However, more research is needed in this area to understand exactly how L-carnosine works.

What effect does L-carnosine have on physical performance?

L-carnosine plays a role in regulating the pH value in the muscles. During intense physical activity, lactic acid and other metabolic products can accumulate, which leads to a drop in the value and can accelerate muscle fatigue. It can regulate the acid-alkaline ratio in the muscles and thus delay fatigue, which can lead to improved performance during training or competition.

By delaying muscle fatigue, L-carnosine can improve endurance performance. It enables athletes to train longer and more intensively before they are exhausted. This is particularly beneficial in high intensity, short duration activities such as sprinting or weight training.

It may also help with recovery after exercise, as it can act as an antioxidant to help reduce oxidative stress and aid muscle tissue regeneration [6].

It is important to note that the effects of L-carnosine on athletic performance and recovery are still the subject of active research. Although some studies show promising results, further research is needed to confirm the exact mechanisms of action and the actual benefits for athletes. Before taking supplements, athletes should always consult a doctor or nutritional expert to consider individual needs and potential risks.

Can L-carnosine also have an anti-ageing effect?

There is some evidence that L-carnosine may have a positive effect on the ageing process [7].

L-carnosine has antioxidant properties, which means that it can help protect cells from free radical damage. Free radicals are reactive molecules that are formed in the body and can cause oxidative stress, which in turn is associated with the ageing process. By protecting against oxidative stress, L-carnosine may help reduce the occurrence of age-related ailments and diseases [8].

In addition, there is some research that suggests L-carnosine may have other anti-ageing properties. It is thought to play a role in regulating telomere length [9]. Telomeres are the protective ends of the DNA strands in chromosomes and shorten with each cell division. A longer telomere is associated with a longer cell lifespan.

It is important to note that the anti-ageing effects of L-carnosine are not yet scientifically proven. Although there is promising evidence, further clinical studies are needed to confirm its actual effectiveness and use in anti-ageing treatments.

How does a carnosine deficiency manifest itself?

A deficiency of carnosine in the body can manifest itself in various ways. As carnosine is found in various tissues and organs, the symptoms of a deficiency can vary depending on the area affected. For example, a deficiency can cause muscles to acidify more quickly and thus reduce athletic performance; it also plays an important role in the regeneration of tissue and a deficiency can lead to slower wound healing and reduce cell protection.

Which foods contain L-carnosine?

Although the peptide compound is mainly produced by the body itself, it can also be ingested through food. The main sources in food are of animal origin, especially meat and fish. Pork contains around 250 mg to 350 mg per 100 g, red meat, poultry and mackerel usually contain between 70 mg and up to 200 mg of L-carnosine.

It is important to note that the amount in food can vary greatly and depends on various factors such as the method of preparation and storage. In addition, it is relatively sensitive to heat and can partially break down during cooking or frying.

Which plant-based foods contain L-carnosine?

Carnosine is only found in trace amounts in plant-based foods, so vegetarians and vegans may be at a higher risk of deficiency.

How many mg of L-carnosine per day is recommended?

The recommended daily dose may vary depending on the source and purpose of intake. However, there are no official Recommended Daily Allowance (RDA) or established guidelines, as it is not an essential nutrient.

Dosage as a dietary supplement depends on various factors, such as individual needs, health status and intended benefits. In general, the typical daily dosage is between 500 mg and 2000 mg. As a rule, the amount per capsule differs depending on the manufacturer.

However, it is always advisable to consult a doctor or nutritional expert before starting treatment with L-carnosine capsules or other dietary supplements. They will be able to consider your individual needs and circumstances and make a suitable dosage recommendation.

How to increase L-carnosine levels specifically

If you want to increase your L-carnosine levels specifically, dietary supplements may be a more practical option. They are available in capsule or powder form and can provide a higher concentration than through diet alone.

What are the possible side effects of overdosing on L-carnosine?

To date, there is limited information on the possible side effects of overdosing, as it is a natural compound that occurs in the body and is usually well tolerated. In general, carnosine is considered safe and has a low risk of side effects. Nevertheless, it is important to adhere to the recommended dosages.

Although no serious side effects are known, high doses can occasionally lead to mild gastrointestinal discomfort such as nausea, abdominal pain or diarrhoea. In such cases, it can be helpful to reduce the dose or divide the intake into several smaller portions throughout the day.

It is important to note that each person can react individually to dietary supplements. Some people may be more sensitive than others.

Sources

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627134/
[2] https://pubmed.ncbi.nlm.nih. gov/27344459/
[3] https://pubmed.ncbi.nlm.nih.gov/25201708/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257613/
[5] https://pubmed.ncbi.nlm.nih.gov/17522447/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8300828/
[7] https://pubmed. ncbi.nlm.nih.gov/27344459/
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4745351/
[9] https://pubmed.ncbi.nlm.nih.gov/15474517/

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