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Cn7.5
Carnosine Research
Likely helpsHigh safety
31 peer-reviewed studies
What the evidence says
Likely helps
Carnosine appears to help in 5 of 7 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2006–2026 with a typical study size of 88 participants.
Based on 31 studies · 13 meta-analyses · 6 RCTs · 11,154 total participants
Confidence
High
What the studies found
5helped1unclear1didn't help· 24 more without graded effect data
By outcome
Glucose & metabolic
Mostly mechanism / observational9 studies
Therapeutic & clinical
Mostly mechanism / observational6 studies
InflammationAnti-glycation and antioxidant effects reduce inflammatory markers · 4-8 weeks
3Exercise capacity and performanceMeta-AnalysisCited 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)
Barely noticeable benefit
← WorseNo effectBetter →
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)).
4Maximal intensity exercise performanceMeta-AnalysisCited 4×n=331 · medium study2024
This may be used to inform further research, and professional or recreational training design, and optimization of supplementation strategies.
Georgiou GD et al. · International journal of sport nutrition and exercise metabolism (2024)
Noticeable benefit
← WorseNo effectBetter →
Likely real
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.
The results provide insights into which exercise modality will benefit the most, and which dosage protocols and durations stand to provide the greatest ergogenic effects.
This may be used to inform further research, and professional or recreational training design, and optimization of supplementation strategies.
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.
6Systematic ReviewCited 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.
7Systematic ReviewCited 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).
11HbA1C reductionMeta-AnalysisCited 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)
Noticeable benefit
← WorseNo effectBetter →
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.
12Exercise performance improvementMeta-AnalysisCited 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)
No clear effect
← WorseNo effectBetter →
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.
15Prevention of advanced glycation end products (AGEs) formationSystematic ReviewCited 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)
Huge harm
← WorseNo effectBetter →
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.
The dose of 300 mg may be useful among patients with baseline serum zinc concentration of less than 70 µg/dL, and 150 mg for 70 µg/dL or more.
Furihata K et al. · Nutrients (2020)
Noticeable benefit
← WorseNo effectBetter →
Likely real
The dose-combined overall polaprezinc increased the change from baseline by a mean of 9.08 µg/dL (95% confidence interval: 5.46, 12.70; heterogeneity: I2 = 0.61%) compared to the placebo.
A significant dose-response relationship was confirmed (p < 0.001).
Baseline serum zinc concentration was considered an effect modifier in polaprezinc 300 mg.
18Histidine metabolism and physiological effectsSystematic ReviewCited 139×2020
To conclude, the requirements for histidine, like for other EAA, have been derived from growth and AA composition in tissues and also have specific metabolic roles depending on species and dietary levels.
Moro J et al. · Nutrients (2020)
In fish, dietary histidine may be one of the most important factors in preventing cataracts.
In ruminants, histidine is a limiting factor for milk protein synthesis and could be the first limiting AA for growth.
In excess, histidine supplementation can be responsible for eating and memory disorders in humans and can induce growth retardation and metabolic dysfunction in most species.
19Dyslipidemia improvementMeta-AnalysisCited 11×n=21 · very small study2020
Carnosine and other HCDs may have a role in improving lipid profiles.
Menon K et al. · Nutrition reviews (2020)
Carnosine and other HCDs may have a role in improving lipid profiles.
Larger studies with sufficient follow-up are necessary to confirm these findings and explore the use of HCDs in the prevention of cardiovascular diseases.