Carnosine (L-carnosine)

Tier 3 — weak evidence · Anti-glycation · Aging · Athletic

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.

Dose: 500–1,000 mg/day in divided doses; beta-alanine may be more effective for raising muscle carnosine