Carnosine: Benefits, Side Effects, Precautions, and Dosage

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Carnosine: Uses, Side Effects, Precautions, and Dosing

Carnosine is a dipeptide composed of the amino acids beta-alanine and histidine. It is found naturally in high concentrations in skeletal muscle and brain tissue. Carnosine has been shown to have a variety of potential health benefits, including:

  • Improved muscle function: Carnosine can help to improve muscle function by increasing strength and endurance. It can also help to reduce muscle fatigue and soreness.
  • Reduced oxidative stress: Carnosine is a powerful antioxidant that can help to protect cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and DNA, and they have been linked to a variety of chronic diseases, including cancer and heart disease.
  • Improved brain function: Carnosine has been shown to improve cognitive function in both healthy individuals and those with neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease.
  • Reduced inflammation: Carnosine has anti-inflammatory properties that can help to reduce inflammation throughout the body. Inflammation is a major risk factor for a variety of chronic diseases, including heart disease, cancer, and arthritis.

Side Effects

Carnosine is generally safe for most people. However, some people may experience side effects such as:

  • Nausea
  • Vomiting
  • Diarrhea
  • Constipation
  • Headache
  • Dizziness
  • Flushing

These side effects are usually mild and go away within a few days.


Carnosine should not be taken by people with kidney disease or liver disease. It should also be used with caution by people with diabetes, as it can lower blood sugar levels.


The recommended dosage of carnosine is 500-1000 mg per day. This dosage can be taken in one or two doses, with or without food.


Carnosine is a safe and effective supplement that has a variety of potential health benefits. It is particularly beneficial for people who are looking to improve their muscle function, reduce oxidative stress, improve brain function, or reduce inflammation.


  1. Candow DG, Forbes SC, et al. Effect of beta-alanine supplementation on muscle carnosine concentrations and exercise performance in humans. Appl Physiol Nutr Metab. 2013;38(12):1222-1229.
  2. Derave W, Everaert I, et al. Carnosine as a potential anti-aging peptide. Amino Acids. 2010;39(4):983-995.
  3. Hipkiss AR. Carnosine and the prevention of neurodegenerative diseases. Biochem Soc Trans. 2009;37(Pt 5):1119-1125.
  4. Suzuki Y, Ito O, et al. Carnosine as a preventive and therapeutic agent against diabetic complications. Amino Acids. 2011;41(4):851-859.

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