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Cn5.0
Carnosine – Forschung
Hilft wahrscheinlich
70 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Carnosine scheint in 6 von 8 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 1995–2026 mit einer typischen Studiengröße von 88 Teilnehmenden.
Basierend auf 70 Studien · 17 Meta-Analysen · 39 RCTs · 11,686 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
6geholfen1unklar1nicht geholfen· 62 weitere ohne bewertete Effektdaten
Nach Outcome
Therapeutic & clinical
Überwiegend Mechanismus / Beobachtung17 Studien
Glucose & metabolicMeta-Analysen zeigen moderate Senkungen des Nüchternblutzuckers und des HbA1c · 8-12 weeks
Überwiegend Mechanismus / Beobachtung14 Studien
Cognitive function
Überwiegend Mechanismus / Beobachtung13 Studien
InflammationAktuelle RCTs fanden keinen Effekt auf Entzündungsmarker · 4-8 weeks
Überwiegend Mechanismus / Beobachtung8 Studien
Endurance & exercise performanceDer Pufferungsnutzen stammt hauptsächlich von der Vorstufe Beta-Alanin, nicht von Carnosin · 2-4 weeks
Überwiegend Mechanismus / Beobachtung6 Studien
Heart & blood pressure
Überwiegend Mechanismus / Beobachtung4 Studien
Cholesterol & lipids
Überwiegend Mechanismus / Beobachtung3 Studien
Muscle strength & power
Überwiegend Mechanismus / Beobachtung3 Studien
Lean body mass & muscle growth
Überwiegend Mechanismus / Beobachtung3 Studien
Safety profile
Überwiegend Mechanismus / Beobachtung3 Studien
Pain & analgesia
Zu wenige bewertete Studien1 Studie
Vision & eye health
Zu wenige bewertete Studien1 Studie
In Zahlen
Aus 27 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
100%
über Studien hinweg
Untersuchte Personen
12k
typische Studie: 88 Personen
Stärkste Designs
56
17 gepoolt, 39 randomisiert
Zeigte Nutzen
75%
6/8 Studien
Wie lange Studien liefen
1–3 Monate
2
Untersuchte Populationen
General population3
Autism spectrum disorder patients2
Trained young male individuals1
Prediabetes and type 2 diabetes patients1
Aktives Forschungsgebiet
31 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2025
199520102026
1Autism spectrum disorder core symptomsMeta-AnalyseCited 72×n=7,450 · very large study2022
Some medications could improve core symptoms, although this could be likely secondary to the improvement of associated symptoms.
Siafis S et al. · Molecular autism (2022)
Some medications could improve core symptoms, although this could be likely secondary to the improvement of associated symptoms.
Evidence on their efficacy and safety is preliminary; therefore, routine prescription of medications for the core symptoms cannot be recommended.
2Maximal intensity exercise performanceMeta-AnalyseCited 4×n=331 · medium study2024
A significant (p = .01) result was observed with an overall effect size of 0.39 (95% confidence interval [CI] [0.09, 0.69]), in favor of beta-alanine supplementation versus placebo.
Georgiou GD et al. · International Journal of Sport Nutrition and Exercise Metabolism (2024)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
A total of 18 individual studies were analyzed, employing 18 exercise test protocols and 15 outcome measures in 331 participants.
Significant effects at a high beta-alanine dosage of 5.6-6.4 g per day, effect size 0.35 (95% CI [0.09, 0.62], p = .009).
4-10 min of maximal effort showed effect size 0.55 (95% CI [0.07, 1.04], p = .03).
4Exercise capacity and performanceMeta-AnalyseCited 196×n=1,461 · large study2017
β-alanine had a significant overall effect while subgroup analyses revealed a number of modifying factors.
Saunders B et al. · British journal of sports medicine (2017)
Kaum spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
A significant overall effect size of 0.18 (95% CI 0.08 to 0.28) was shown.
Meta-regression demonstrated that exercise duration significantly (p=0.004) moderated effect sizes.
Subgroup analyses also identified the type of exercise as a significant (p=0.013) moderator of effect sizes within an exercise time frame of 0.5-10 min with greater effect sizes for exercise capacity (0.4998 (95% CI 0.246 to 0.753)) versus performance (0.1078 (95% CI -0.201 to 0.416)).
Carnosine/HCD supplementation may reduce inflammatory and oxidative stress biomarkers, and potentially modulate the cardiometabolic risks associated with chronic low-grade inflammation and lipid peroxidation.
Saadati S et al. · Nutrition reviews (2024)
Carnosine/HCD supplementation may reduce inflammatory and oxidative stress biomarkers, and potentially modulate the cardiometabolic risks associated with chronic low-grade inflammation and lipid peroxidation.
10Systematische ÜbersichtCited 11×n=221 · medium study2023
According to the results of the studies reviewed, we would recommend β-A and SB co-supplementation during high intensity exercises lasting between 30 s and 10 min.
Gilsanz L et al. · Critical reviews in food science and nutrition (2023)
Nine studies including a total of 221 athletes were identified for review.
Athletes were supplemented with β-A and SB while they performed exercise tests to assess physical performance and buffer capacity.
Five of the nine studies indicated there was some additional improvement in buffering capacity and performance with co-supplementation, while one study concluded that the effect was comparable to the added effects of the individual supplements.
11Systematische ÜbersichtCited 14×n=22 · very small study2024
Based on the review, we cannot recommend any supplement use for the management of CIPN, although further research into N-acetyl-cysteine, l-carnosine, crocin, and magnesium is warranted.
Frediani JK et al. · Pain practice : the official journal of World Institute of Pain (2024)
Based on the review, we cannot recommend any supplement use for the management of CIPN, although further research into N-acetyl-cysteine, l-carnosine, crocin, and magnesium is warranted.
Acetyl-l-carnitine was found to be likely ineffective or harmful.
HCD, supplementation improved scores on the Delayed recall examination, a neuropsychological test affected early in Alzheimer's disease.
Bell SM et al. · Nutrition reviews (2024)
HCD, supplementation improved scores on the Delayed recall examination, a neuropsychological test affected early in Alzheimer's disease.
Further studies are needed in people with early cognitive impairment with longer follow-up duration and standardization of carnosine doses to delineate the true effect.
Clinical studies were conducted to manage chemotherapy induced toxicities and there are no clinical studies available for its anti-cancer use, and the current evidence does not support its use in the treatment of cardiovascular disease.
Sureshkumar K et al. · Frontiers in bioscience (Landmark edition) (2023)
Clinical studies were conducted to manage chemotherapy induced toxicities and there are no clinical studies available for its anti-cancer use, and the current evidence does not support its use in the treatment of cardiovascular disease.
Understanding the mechanisms that regulate skeletal muscle mass will help in developing effective treatments for muscle weakness.
Baumert P et al. · Journal of cachexia, sarcopenia and muscle (2024)
Like the hypertrophy stimulation with IGF-1 in myotubes in vitro, the concentration of the dipeptide l-carnosine was decreased by 26.6% (P = 0.001) during skeletal muscle growth in vivo.
However, phosphorylated sugar (glucose-6-phosphate, fructose-6-phosphate or glucose-1-phosphate) decreased by 32.2% (P = 0.004) in the overloaded muscle in vivo while increasing in the IGF-1-stimulated myotubes in vitro.
We demonstrated that labelled carbon from [U-13C6]glucose is increasingly incorporated by ~13% (P = 0.001) into the non-essential amino acids in hypertrophying myotubes, which is accompanied by an increased depletion of media serine (P = 0.006).
15HbA1C reductionMeta-AnalyseCited 12×n=184 · medium study2020
Carnosine supplementation results in a decrease in HbA1C, but elicits no effect on HOMA-IR, Cholesterol, fasting blood sugar, TG and HDL-C.
Peng W et al. · Complementary therapies in medicine (2020)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Overall results from the random-effects model on included studies, with 184 participants, indicated that carnosine intervention reduced HbA1C levels in intervention vs control groups (WMD: -0.92 %, 95 % CI: -1.20, -0.63, I2:69 %).
Four studies, including a total of 183 participants, reported TG changes as an outcome measure variable, but combined results did not show significant reduction in this outcome (WMD: -14.46 mg/dl, 95 % CI: -29.11, 0.19, I2:94 %).
Carnosine supplementation results in a decrease in HbA1C, but elicits no effect on HOMA-IR, Cholesterol, fasting blood sugar, TG and HDL-C.
16Exercise performance improvementMeta-AnalyseCited 210×n=360 · medium study2012
The median effect of β-alanine supplementation is a 2.85% (-0.37 to 10.49%) improvement in the outcome of an exercise measure, when a median total of 179 g of β-alanine is supplemented.
Hobson RM et al. · Amino acids (2012)
Kein klarer Effekt
← SchlechterKein EffektBesser →
Likely real
BA improved (P=0.002) the outcome of exercise measures to a greater extent than Pla [median effect size (IQR): BA 0.374 (0.140-0.747), Pla 0.108 (-0.019 to 0.487)].
Some of that effect might be explained by the improvement (P=0.013) in exercise capacity with BA compared to Pla; no improvement was seen for exercise performance (P=0.204).
In line with the purported mechanisms for an ergogenic effect of β-alanine supplementation, exercise lasting 60-240 s was improved (P=0.001) in BA compared to Pla, as was exercise of >240 s (P=0.046).
Inferences were made on posterior samples generated by Hamiltonian Markov Chain Monte Carlo using 90% credible intervals (90% CrI) and calculated probabilities.
Matthews JJ et al. · Advances in nutrition (Bethesda, Md.) (2021)
Inferences were made on posterior samples generated by Hamiltonian Markov Chain Monte Carlo using 90% credible intervals (90% CrI) and calculated probabilities.
GRADE assessment showed our certainty in the effect estimate of each outcome to be moderate (human outcomes) or very low (rodent outcomes).
Supplementation with carnosine or β-alanine may reduce fasting glucose, HbA1c, and HOMA-IR in humans and rodents, and fasting insulin in humans; both compounds show potential as therapeutics to improve glycemic control and insulin resistance.
19Prevention of advanced glycation end products (AGEs) formationSystematische ÜbersichtCited 62×n=36 · small study2018
The mechanism by which carnosine prevents the formation of AGEs needs further investigation.
Ghodsi R et al. · Amino acids (2018)
This included 19 in vitro studies, 15 animal studies and two human studies.
All but two of the studies indicated that carnosine can prevent the formation of AGEs.
The findings of this review indicating that carnosine has anti-glycating properties, and may hinder the formation of protein carbonyls and the cross-links induced by reduced sugars; however, there were few human studies.
Dolan E et al. · Advances in nutrition (Bethesda, Md.) (2019)
Sehr groß Schaden
← SchlechterKein EffektBesser →
Paraesthesia was the only reported side effect and had an estimated OR of 8.9 [95% credible interval (CrI): 2.2, 32.6] with supplementation relative to placebo.
Meta-analysis of human data showed no main effect of β-alanine supplementation on skeletal muscle taurine (ES: 0.156; 95% CrI: -0.38, 0.72) or histidine (ES: -0.15; 95% CrI: -0.64, 0.33) concentration.
A main effect of β-alanine supplementation on taurine concentration was reported for murine models, but only when the daily dose was ≥3% β-alanine in drinking water.