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SCORE
Carnosine (L-carnosine)
Anti-glycation · Aging · Athletic
Tier 3 — Trending
What it is
An antioxidant concentrated in muscle and brain tissue that helps prevent sugar-related protein damage, a process linked to aging. Small trials show modest benefits for slowing age-related decline, but the body breaks it down quickly in the bloodstream. Beta-alanine may be a more effective way to raise carnosine levels in muscles.
Efficacy
2/5
Safety
4/5
Research
2/5
Onset
2/5
Cost
3/5
Drug-int.
4/5
Dose
500–1,000 mg/day in divided doses; beta-alanine may be more effective for raising muscle carnosine
Time of day & tips
Take on an empty stomach or between meals. Splitting the dose morning and midday may improve availability. Avoid taking with food as it may reduce absorption.
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