Carnosine is a dipeptide present in meat. It’s not present in any plant meals. Dipeptide means it’s made up of two amino acids, on this case beta-alanine and histidine. The best concentrations of carnosine are present in your muscle tissues, mind, central nervous system1 and gastrointestinal tract,2 which provides you a sign of its potential significance.
Sadly, it’s additionally one of many prime 10 commonest nutrient deficiencies, particularly amongst vegans. If you happen to’re a vegetarian or vegan, you should have decrease ranges of carnosine in your muscle tissues. That is one motive why many strict vegans who don’t correctly compensate for this have a tendency to have hassle constructing muscle.
Carnosine additionally binds to superior lipoxidation endproducts (ALEs) that type from oxidized seed oils in your weight-reduction plan, making it a vital assist within the cleansing of linoleic acid (LA).
Carnosine’s Physiological Roles
Carnosine has a number of physiological roles and advantages. For instance, it:3
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Supplies athletic advantages — Roughly 99% of carnosine is present in muscle tissue the place it facilitates lactic acid cleansing, improves muscle contraction and muscle rest and enhances endurance |
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Alleviates diabetic nephropathy by defending podocyte and mesangial cells4 |
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Modulates power metabolism in macrophages and microglia by restoring and/or enhancing the basal circumstances |
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Has antioxidant properties and scavenges reactive oxygen species (ROS) and aldehydes created by peroxidation of fatty acid cell membranes throughout oxidative stress5 |
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Regulates the exercise of stem cells |
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Modulates glucose metabolism |
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Enhances the degradation and/or scavenging of nitric oxide (NO) |
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Promotes wound therapeutic |
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Opposes glycation6 |
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Slows down the getting old course of by prolonging the lifetime of cells and preserving mobile homeostasis7 |
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Regulates osmotic stress |
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Modulates glutamate manufacturing and transport |
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Modulates mind metabolism |
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Chelates heavy metals8 |
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Acts as a pH buffer9 |
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Acts as a neurotransmitter |
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Protects olfactory receptor neurons within the aged |
Beef, Liposomal Carnosine and Precursors Are the Finest Sources
Apparently, a June 2023 paper10 within the medical journal Prescription drugs reviewed the science behind carnosine with the purpose of creating new supply programs for carnosine-based medicine. As famous on this paper:
“Due to its well-demonstrated multimodal pharmacodynamic profile, which incorporates anti-aggregant, antioxidant, and anti inflammatory actions, in addition to its capacity to modulate the power metabolism standing in immune cells, this dipeptide has been investigated in quite a few experimental fashions of ailments, together with Alzheimer’s illness, and at a scientific degree.
The principle restrict for the therapeutic use of carnosine is expounded to its speedy hydrolysis … [This is the] motive why the event of latest methods, together with the chemical modification of carnosine or its vehiculation into modern drug supply programs (DDS), aiming at growing its bioavailability and/or at facilitating the site-specific transport to completely different tissues, is of utmost significance.”
Supply programs presently in use or in growth embrace intraperitoneal injections, intranasal sprays and oral administration of assorted nanoformulations. However whereas the drug business is eager on determining the best way to revenue from carnosine by making it right into a drug, you definitely don’t want a drug to get these advantages.
Merely consuming natural grass fed beef is without doubt one of the most effective methods to boost your carnosine degree.11 That is one among many explanation why cultured beef shouldn’t be a viable substitute for actual beef. Not solely does pretend beef lack carnosine but in addition B nutritional vitamins, retinol, long-chain omega-3 fatty acids, taurine, creatine and bioavailable types of iron and zinc.12
Most carnosine dietary supplements aren’t very efficient both as a result of the carnosine is quickly damaged down into its constituent amino acids by sure enzymes. Your physique then reformulates these amino acids again to carnosine in your muscle tissues.
An exception to that is liposomal carnosine, which seems to work fairly properly. One other various is to complement with beta-alanine, which is the speed limiting amino acid within the formation of carnosine. In keeping with a 2021 paper,13 day by day consumption of beta-alanine can elevate the carnosine content material of skeletal muscle by as a lot as 80%.
Carnosine Protects Towards LA-Induced Oxidative Stress
One profit not expounded upon within the Prescription drugs paper is carnosine’s capacity to cut back LA-induced oxidative stress. Whereas your physique will slowly eradicate saved LA over time, offered you scale back your consumption, carnosine may help scale back the oxidative injury attributable to LA whereas your physique is cleansing itself out. I take liposomal carnosine on daily basis earlier than meals to assist detoxify LA.
The omega-6 fats LA is very vulnerable to oxidation, and because the fats oxidizes it breaks down into dangerous sub-components reminiscent of ALEs and oxidized LA metabolites (OXLAMs). These ALEs and OXLAMs are what trigger many of the injury.
Carnosine binds to ALEs like a magnet and acts as a sacrificial sink. It is mainly a substitute goal for these profoundly damaging molecules. On this method, carnosine permits your physique to excrete the ALEs out of your physique earlier than they injury your mitochondria, DNA or proteins. (One other molecule that protects towards LA-induced injury is carbon dioxide). The illustration under reveals how carnosine works on this regard.
Carnosine Could Be Protecting Towards a Vast Vary of Ailments
A extra detailed rationalization of how carnosine protects towards reactive oxygen species (ROS) and the way that helps defend towards oxidative stress-related pathologies is given in a 2021 paper within the journal Antioxidants:14
“A examine that examined the impact of carnosine on oxidative stress in human kidney tubular epithelial (HK-2) cells indicated that carnosine decreased NADPH oxidase (NOX) 4 expression and elevated whole superoxide dismutase (T-SOD) exercise, thus decreasing the manufacturing of intracellular ROS, relieving the oxidative stress of cells, and finally inhibiting the mitochondrial pathway of apoptosis.
Capability of carnosine to guard towards pathologies characterised by oxidative stress has been proven in a lot of circumstances … Carnosine modifications the reactivity of superoxide anion by forming a charge-transfer advanced with the superoxide radical and likewise by decreasing the effectivity of hydroxyl radicals, making a compound much less reactive than the hydroxyl radical.
One of many mechanisms to guard organisms from oxidative stress is the chelation of transition metals, stopping them from collaborating in deleterious processes involving ROS … Apparently, when evaluating metals concerned in free radical technology, carnosine was discovered to have a better antioxidant exercise coupled with copper than iron …
At physiological concentrations, carnosine instantly reacts with superoxide anion just like ascorbic acid. In physiological circumstances, carnosine was discovered to cut back oxidative injury and to enhance antioxidant exercise of various antioxidative enzymes …
Experiments on aged rats confirmed that remedy with 250 mg/kg/carnosine per day considerably decreased oxidative stress and elevated exercise of antioxidative enzymes … In related mannequin of aged rats, carnosine elevated liver vitamin E, which additional demonstrates its significance in defending the organism from free radicals.
Rising information point out that carnosine acts as a scavenger of reactive and cytotoxic carbonyl species together with 4-hydroxynonenal (HNE). HNE is an aldehyde generated endogenously by lipid peroxidation of unsaturated fatty acids that act as ‘poisonous second messengers,’ extending the dangerous potential of free radicals.
HNE is taken into account an vital biomarker of oxidative stress and accumulating information point out that it might modulate signaling pathways of cell proliferation, apoptosis, and irritation.”
How Carnosine Protects Towards Alzheimer’s
As famous within the Prescription drugs paper,15 one of many pathologies that carnosine is protecting towards is Alzheimer’s illness. In my November 2021 interview with Tucker Goodrich, he defined the position of HNE, particularly, in Alzheimer’s, and why it’s so vital to eliminate it.
“In coronary heart failure, Alzheimer’s, and AMD [age-related macular degeneration], one of many issues they see is an incapacity of the cell to supply sufficient power. The mitochondria are getting broken. HNE does that injury. It damages 24% of the proteins within the cell, primarily round power manufacturing.
One of many methods your cells produce power is that they mainly ferment glucose into pyruvate exterior of the mitochondria. This can be a completely regular a part of metabolism and so they produce one thing referred to as pyruvate. A molecule referred to as pyruvate dehydrogenase takes pyruvate into the mitochondria and converts it to acetyl-CoA so the mitochondria can burn it very effectively for gas.
Nicely, one of many issues HNE does is it breaks pyruvate dehydrogenase, and so they see this in Alzheimer’s the place their cells are now not capable of produce sufficient power. This is the reason your cells are dying in Alzheimer’s.
The beta amyloid plaques in Alzheimer’s illness are induced by HNE. There’s an excellent mannequin that got here out of Harvard a few years in the past displaying that.
Even the crucial, crucial a part of the mitochondria, advanced 5, — ADP synthase — which is what takes all of the power coming out of your mitochondria and turns it into ATP, which is what fuels the remainder of your physique — is broken by HNE. This can be a big subject. There isn’t any extra elementary downside in getting old and well being than protein injury.”
Carnosine is the best scavenger of HNE, so optimizing your degree can go a great distance towards defending towards the HNE-induced injury that promotes Alzheimer’s.
Carnosine — A Promising Therapeutic for Weight problems-Associated Circumstances
Elevated HNE has additionally been present in overweight and diabetic sufferers,16 so there’s motive to suspect carnosine may be vital within the therapy of those circumstances as properly. One other illness the place elevated HNE performs a job is atherosclerosis. As famous within the 2021 Antioxidants paper:17
“… rising research have indicated that these reactive aldehydes are greater than merely markers of oxidative stress.
Fairly, it’s urged that these reactive species might play a big pathogenic position in obesity-associated problems reminiscent of insulin resistance and a carnosine analog alleviates the manufacturing or enhances the removing of reactive carbonyl species, offering promising new therapeutic compounds for cardiovascular and metabolic ailments associated to weight problems.”
Take Management of Your Well being by Reducing Your LA Consumption
As detailed in a number of earlier articles, the proof strongly suggests extreme LA is driving most if not all fashionable ailments, together with coronary heart illness and most cancers. Luckily, the answer is straightforward. Simply decrease your LA consumption.
The best method to do that is to make use of a web based dietary calculator reminiscent of Cronometer to calculate your day by day consumption. Cronometer will let you know how a lot omega-6 you’re getting out of your meals all the way down to the tenth of a gram, and you may assume 90% of that’s LA. Something over 10 grams is prone to trigger issues. I preserve my consumption under 5 grams a day.
Since there’s no draw back to limiting your LA, you’ll wish to preserve it as little as doable, which you do by avoiding high-LA meals. Take note you’ll by no means be capable of get to zero, and also you wouldn’t wish to do this both. You do want some LA, however because it’s present in most meals, and because you want solely small quantities, there’s actually no solution to find yourself with a deficiency.
