Carnosine is the simplest form of a dipeptide - i.e. the combination of two amino acids - consisting of alanine and histidine. These proteins are part of our normal diet and come primarily from animal products. The largest amounts are found in chicken, turkey and tuna. For example, a classic chicken soup was able to increase carnosine levels while curbing the growth of viruses. However, the reason why longevity research is so interested in carnosine is different.
Throughout the animal kingdom there are several related forms of histidine-containing molecules that are said to have a similar function. Interestingly, almost all mammals have at least two of these substances in their cells. Humans, for some specific reason, only have one, carnosine. This mainly exists in the human brain and in our muscles.
What does carnosine do? – small but mighty
Numerous exciting studies have already been carried out with carnosine. Scientists discovered that carnosine binds harmful substances through chelation, i.e. complex formation and thus eliminates them from the body via urine. Likewise, the assumption that carnosine serves as a buffering agent in our muscles proved to be a scientifically sound finding. To put it simply, it acts like a sponge that absorbs the acidic end products of muscle contraction during exercise. This protects the muscles from over-tiring, strengthens their function and prevents possible failure of strength.
In addition, carnosine improved wound healing in experiments and attracted attention in ophthalmology by increasing vision. These exciting findings are not the reason for the longevity hype either. We will now look at this topic.
Carnosine as a longevity agent
The first extremely interesting finding on the subject of carnosine and longevity was that the molecule contributes to reduced telomere shortening . To repeat: Telomeres are the protective caps on the ends of chromosomes in our genome, which shorten over time. Shortened telomeres, or Telomere abrasion, is one of the Hallmarks of Aging. The researchers are using these to try to explain aging on a molecular level.
Carnosine is also a strong scavenger of reactive oxygen and nitrogen. These free radicals are byproducts of mitochondrial activity and are partly responsible for the aging process. A normal amount of free radicals is desirable, but here, as so often, it's the dose that makes the difference.
Carnosine has another longevity ace up its sleeve, which has to do with advanced glycation end products.
Advanced Glycation Endproducts (AGE)
Let's take a look at our favorite sweetener and valuable energy supplier, sugar. As is well known, too much of it is unhealthy. This is due, among other things, to the fact that glucose is sticky. Both in the shape of a lollipop and in its molecular structure.
Glucose sticks to pretty much everything it comes into contact with in the body. From proteins to fats to DNA. During bonding, distorted, harmful molecules are created that have lost their original function. In technical jargon, these molecules are called Advanced Glycation Endproducts or AGE for short. This loss of activity is particularly problematic for proteins and has a negative impact on all aspects of cellular life.
What sounds quite theoretical at first is also a little more clear:The most important proteins that ensure the structural integrity of our tissue include Collagen and elastin. You can imagine the two molecules as a piece of fabric with fibers woven into it.
As a material coat, the proteins form an essential component of our skin, bones and the walls of blood vessels. There they adapt to the natural conditions and ensure strength and flexibility at the same time. It sounds paradoxical, but it is essential in a healthy body.
However, if you accidentally put a drop of super glue on the piece of fabric, the fibers can no longer slide over each other. Instead, their elasticity is lost and they become rigid and brittle. This is exactly what happens when we age, i.e. the superglue glucose drips onto our proteins. The beautiful smooth skin becomes wrinkled and sagging while elastic blood vessels turn into steel tubes. The consequences are wrinkles, arteriosclerosis and high blood pressure.
The formula for aging can be derived as follows: The more AGEs you have, the older you have become.
What does carnosine have to do with AGEs?
Studies have shown that carnosine blocks around a dozen intermediate steps in the formation of AGEs. While study after study has confirmed this ability, there is even evidence to suggest that proteins that have already been damaged and thus put out of commission can be rescued.
The creation of waste products, which was originally assumed to be irreversible, is apparently reversing. So we can actually turn back the clock from the perspective of our collagenous connective tissue! However, in order to understand the mechanisms behind this effect in more detail, some experiments still need to be carried out.
Taking L-carnosine
The modern diet provides an inadequate daily intake of carnosine (only 50-250 mg, depending on the exact diet), while biological effects would require at least 500-3500 mg. Since carnosine is mainly found in animal foods, the call for animal-free alternatives was loud.
The majority of carnosine sold today is available in powder form. MoleQlar Carnosine is naturally derived and has no animal origin. This makes the product vegan and vegetarian friendly.
Carnosine in powder form is a water-soluble molecule. This means that you don't necessarily have to take it with a meal. The most sensible and effective option is to add the powder to a glass of water and then drink it. The taste is most likely slightly sweet, but by no means unpleasant - rather tasteless. Studies have found an amount of up to one gram per day to be safe.
Carnosine for eye health
So far you have learned about carnosine as an ideal supplement for athletes and as a possible longevity molecule. However, there is also the approach of using carnosine in the form of eye drops against cataracts .
A slightly different form is used - namely the N-acetylcarnosine. In this study eye drops with this active ingredient showed an improvement in visual acuity and increased clarity of the eye lens. But how is that possible?
One theory is that the formation of AGEs (the sticky sugar molecules) causes proteins in the lens to clump together. As we get older, this becomes increasingly cloudy and we can see worse. In several studies, carnosine was able to prevent formation of AGEs and renew damaged proteins. The main effect of N-acetylcarnosine as eye drops is also assumed here. Whether this is also possible through dietary intake of carnosine still needs to be researched.
Carnosine as a sleeping aid for autism spectrum disorder
Another, rather unusual area of use for carnosine is to support sleep in children with autism spectrum disorders. The scientific basis is mainly provided by a study in which 43 children with autism spectrum disorder were divided into two groups. One received 500mg carnosine and the other a placebo. The carnosine group had fewer parasomnias (adverse sleep events) than the comparison group without carnosine.
The scientists' hypothesis is that the brains of children with autism spectrum disorder are more susceptible to oxidative stress. In cell studies, carnosine was able to protect nerve cells from damage with its antioxidant properties. As well as Luteolin, which has also been tried in studies.
The data on its use in children with autism spectrum disorders is still quite thin. There is evidence that carnosine can improve sleep. However, it does not lead to a cure for autism spectrum disorder, as the researchers also emphasize in their paper.
Carnosine and zinc: Together against the inflammation of mucous membranes
Another area of application for Carnosine is wound healing. Together with Zinc it has been shown in several studies to improve wound healing, especially of mucous membranes.
In Japan, the mixture of zinc and carnosine (correct name: zinc L-carnosine) has been used for decades to treat stomach ulcers. And in this study wound healing after dental surgery could be improved with a zinc L-carnosine mouthwash. So you can simply mix zinc with carnosine and you get the results?
Not quite, Zinc-L-carnosine Essentially only consists of the two molecules, which are connected via a so-called chelate complex. The studies are only designed for this fixed combination. It is not clear whether taking zinc and carnosine separately leads to the same results.
And how can Zinc L-carnosine protect the mucous membranes? The molecular mechanism of action is actually quite sophisticated. Are the mucous membranes, e.g.b damaged in our stomach or intestines, then the cells are more permeable to zinc. Through this mechanism, zinc L-carnosine reaches exactly the place where it is needed most.
Zinc has already been shown in several studies to promote wound healing and carnosine ensures less inflammation thanks to its anti-inflammatory properties. In the studies, doses of 50-300 mg zinc L-carnosine per day were considered safe. Based on this data, zinc-L-carnosine could be a useful supplement for people with inflammatory bowel disease.
Conclusion about carnosine
The small dipeptide Carnosine is more than just a pure protein source, as the many studies in a wide variety of areas show. It is precisely its property of preventing formation of AGEs that makes carnosine a very potent longevity molecule.
