Carnosine Food Sources & Dietary Requirements for Vegans/Vegetarians

Carnosine food sources include red meats, fowl, some seafood and other high-protein sources. Because it is quickly degraded when consumed, eating dietary carnosine is not the most effective way to increase carnosine levels in the body.

Carnosine is a small dipeptide molecule formed by combining of beta alanine and histidine. Beta alanine and histidine are both amino acids that can be gained from the diet. The body can also synthesize them when needed.

Research shows that carnosine possesses antiglycation, antioxidant, anti-inflammatory, proton-buffering and other traits which help to impede the effects of aging. This supplement is also used to enhance athletic performance and stamina.

Carnosine occurs naturally in animals. In humans, it is most concentrated in type 2 (fast twitch) muscle fibers. It is also found in the brain, heart, kidney, liver and other tissues and organs. Research indicates a link between carnosine availability and lifespan.

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Benefits of Eating Carnosine-Rich Foods

Carnosine rejuvenates cellular health by providing strong antioxidant effects. By scavenging damaging free radical agents, carnosine helps to maintain the health of lipids, DNA, proteins and other cells and cellular components.

Choosing carnosine-rich food sources can also help to reduce total-body low-grade inflammation, which is associated with numerous ailments and diseases.

One of the main reasons to consume a diet rich in carnosine sources is due to the anti-glycation effects of this supplement, which may support anti-aging benefits.

Glycation is the covalent bonding of a sugar (like fructose or glucose) to a lipid or protein molecule. When sugars bind to proteins, the protein strands become adherent.

This “stickiness” encourages the process of protein strand cross-linking; when one protein strand binds to another. Increased consumption of carnosine food sources may help to decrease protein glycation.

Proteins are responsible for many functions in the body. Protein cross-linking causes individual protein strands to become dysfunctional or nonfunctional. Dysfunctional and/or nonfunctional proteins resulting from cross-linking are called AGEs (advanced glycation end products).

When AGEs accumulate in the body, risks for degenerative diseases are significantly increased, and the effects of aging become more pronounced. Increased carnosine levels are associated with decreased age-related protein damage.

Carnosine Food Sources: Fowl, Fish and Meat

White meat from chicken, turkey and other fowl are low-fat carnosine food sources. Moist tissue samples range in carnosine content from 0.01 to 0.1 percent. Many people prefer fowl to red meats as carnosine food sources because of lower fat contents.

Salmon, swordfish, tuna and certain other fish provide carnosine as well, but in lower amounts than fowl. For instance, yellowfin tuna contains roughly 0.005% carnosine; meaning a 6-ounce serving will provide roughly 0.009 grams of carnosine. Comparatively, eel contains roughly 0.05% carnosine; providing roughly 0.09 grams per 6-ounce portion.

Consuming too much red meat is associated with various health risks. Beef, lamb and other red meats provide as much or more carnosine than fowl sources.

However, they also contain significantly higher amounts of unhealthy (saturated) fats. If choosing red meat carnosine food sources, then opt for lean cuts (like round steaks/roasts).

Vegan Carnosine Sources

Vegans strictly avoid all animal products. Some vegetarians allow the consumption of dairy products, although they still refrain from eating meats.

While there is a small amount of carnosine to be gained from eggs and certain high-protein dairy products, vegans and vegetarians are known to have low carnosine levels.

Because carnosine is vital for several health purposes, it is needed by all humans; vegans and vegetarians included. Carnosine deficiencies decrease antiglycation potentials inside the body, and can cause disease and premature aging.

Many health professionals advise vegans and vegetarians to routinely supplement their diets with a quality carnosine supplement.

Some people who eat meats regularly still experience low carnosine levels. This is primarily due to the actions of an enzyme called carnosinase. While carnosine synthase is used to join beta alanine and histidine together to form carnosine, carnosinase is used to disassemble them.

Recommended Dietary Intake of Carnosine

Consumption of carnosine food sources can elevate carnosine levels, but only for a short time. Results from one study showed that consuming a 7-ounce steak elevated serum carnosine significantly. However, less than 6 hours later, no carnosine was detectable in serum samples.

Some research suggests that at least 1000 mg of carnosine is needed daily to effectively and consistently inhibit protein glycation and aging. Because of the rapid degradation of carnosine inside the body, an individual would have to eat several 7-ounce steaks daily – and the saturated fats they contain – to maintain recommended carnosine levels.

As an alternative, many vegans and vegetarians choose to use beta-alanine supplements. This amino acid is the precursor to carnosine and the rate-limiting factor in its production.

Research shows that consuming beta-alanine food sources or supplements can improve muscle carnosine levels and that this supplement is more bioavailable than oral L-carnosine capsules or powder.

Conclusions

Certain dairy products, eggs, fowl, fish, pork, lamb, beef and other meats are carnosine food sources. Vegetarian carnosine supplements are also available from a variety of commercial sources.

Ensuring adequate carnosine levels throughout life is important for maintaining cellular health, reducing free radical damage and inhibiting glycation.

Carnosine is a natural substance that the body can biosynthesize from beta-alanine and histidine. As such, it is well tolerated in most individuals.

If you are considering using a carnosine supplement, or increasing your intake of carnosine food sources, then it is best to talk with your doctor about it first. Research continues to explore the full therapeutic effects of carnosine supplementation.

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