What is L-carnosine good for?
L-carnosine is a what is known as a peptide, which are short chains of amino acids. Research shows that L-carnosine displays very interesting antioxidant properties, anti-inflammatory properties, and also neuroprotective properties that help protect the central nervous system and keep our brain healthy.
Role in brain inflammation
Specifically, one review noted that L-carnosine was able to protect the brain from inflammation, and concluded that it could play an important role in the prevention of Alzheimer's disease.
Role in diabetes
Aside from its neuroprotective benefits, one study showed that L-carnosine supplementation can protect against the development of diabetes in overweight people, through the regulation of blood sugar and insulin levels.
Role in cancer prevention
Other studies show that L-carnosine may have anticancer properties, and although these tests have so far only been performed in the lab rather than human subjects, the data seems promising regardless. For example, in one study, carnosine inhibited the growth of cancer cells in various tissues, including tissues of the breast, ovaries, and colon.
Further research into L-carnosine's benefits
Ongoing research into L-carnosine's other health benefits includes its role within the immune system, and its potential for fighting atherosclerosis, the narrowing of the arteries due to plaque buildup.
When should I take L-carnosine?
Given that L-carnosine can have a stimulating effect, it is recommended to avoid having it in the evening in order to prevent any sleep disruption. Also, L-carnosine is water-soluble, meaning you don't need to take it with food, and it will be optimally absorbed on an empty stomach.
Taking both of these factors into account, we can conclude that taking L-carnosine first thing in the morning, before breakfast should be ideal.
That said, although it is perfectly safe to take a full dose of L-carnosine at once, some people recommend splitting it into two separate doses, taken at different times of day, due to the fact that L-carnosine has a rather short half-life, and does not remain in the body for very long. In this case, you can take your second dose at some point in the afternoon between meals.
What does L-carnosine combine well with?
L-carnosine with zinc, for stomach health
Research shows that a combination of L-carnosine and zinc has been associated with several health benefits, including the restoration of the gastric lining, as well as several other aspects of gastrointestinal repair.
The same research found that this combination can also enhance skin health and liver function.
L-carnosine with beta-alanine, for cognitive health and diabetes
Other studies have shown that a combination of beta-alanine and L-carnosine supplements can help in the prevention of neurodegenerative diseases, increase neuroprotection and cognitive preservation, and also improve several markers of diabetes.
L-carnosine with chromium and cinnamon, for diabetes
Another study combined L-carnosine with the interesting choice of chromium and cinnamon, with the intention of testing the effects on obese or overweight people with observed pre-diabetic markers.
Following a four-month treatment with this combination of supplements, several key markers were significantly improved, further demonstrating L-carnosine's promising role in the prevention of diabetes.
What are natural sources of L-carnosine?
If you are interested in achieving your daily L-carnosine intake through your diet, rich sources of L-carnosine include:
- Beef
- Chicken
- Turkey
- Pork
- Lamb
L-Carnosine data sources & further reading
- https://nootropicsexpert.com/l-carnosine/
- https://www.moodtreatmentcenter.com/wp-content/uploads/2021/03/carnosine.pdf
- https://www.verywellhealth.com/the-benefits-of-carnosine-89430
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146259/
- https://www.sciencedirect.com/science/article/pii/S2210740122000912
- https://pediatrics.medresearch.in/index.php/ijpr/article/download/377/751/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10096773/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4583280/
Last updated by Asklepios on 30th January, 2025