L-Carnosine Dosage Guidelines & How to Use for Bodybuilding & Aging

L-carnosine dosages are frequently used as pre-workout supplements to enhance exercise performance and capacity. By increasing muscle carnosine levels, it is possible to delay the onset of muscle fatigue and boost physical stamina.

L-carnosine is a dipeptide formed by combining two amino acids: beta alanine and histidine. It exists primarily in fast-twitch muscle tissues, with research showing that sprinters tend to have higher levels of this compound compared to marathon runners.

Using carnosine supplements, powders or 500 mg capsules is sometimes recommended for anti-aging benefits as well. This supplement prevents the formation of Advanced Glycation Endproducts (AGEs) in the body, which have been linked to accelerated aging.

Research has not yet determined the optimal L-carnosine dosage as a dietary supplement. This supplement is not well absorbed from the gut following oral ingestion. For this reason, many prefer using beta-alanine dosages instead to improve synthesis of carnosine in muscle tissue.

Carnosine

Bodybuilding Supplement

Endurance

Body- building

Anti- Aging

How It Works:

• Supports athletic peformance & muscle vitality
• Anti-oxidant with anti-glycation effects
• May boost immune system & anti-inflammatory

Dosage:

500 mg per day

Safety:

Generally Well Tolerated

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L-Carnosine Overview

Carnosine was discovered by a Soviet scientist in 1900 and was primarily researched in Russia for its ergogenic properties. For many years, the political realities of the Cold War kept research findings from being shared in the global scientific community.

A surge of clinical research, especially over the past two decades, has led to the discovery of various therapeutic effects associated with carnosine.

It is believed to play various integral health roles in the body and brain. L-carnosine is being explored for its capacities to act against aging, autism, diabetes mellitus, heart disease, cancer and multiple other conditions and diseases.

It is also being researched for its effects on athletic performance. Carnosine works to neutralize hydronium ions that accumulate in muscle tissue when engaging in intense exercise. By buffering against these ions, carnosine can protect muscles from acidosis, which leads to fatigue and the “burning” sensation experienced during anaerobic metabolism.

L-Carnosine Dosage Recommendations

Research shows that carnosine can have benefits for a number of health conditions, in addition to its general use for improving wellness and athletic stamina. Currently, there are no standardized L-carnosine dosage recommendations or formulations. However, there are various unofficial dosing parameters in circulation.

Serum carnosine is quickly degraded via the actions of carnosinase; an enzyme which dissolves the bond between beta alanine and histidine. Carnosinase returns carnosine to its base constituents before it can be utilized for its various roles.

A number of sources recommend an L-carnosine dosage of 1000 mg daily. This amount is believed to be sufficient to overcome the degrading effects of carnosinase; leaving enough carnosine in the serum to be effective for therapeutic purposes.

Other L-carnosine dosage recommendations exist, ranging between 100 and 3000 mg daily. None of these dosages have been scrutinized sufficiently to accept as being optimal relative to others.

If using Beta-Alanine to increase muscle carnosine levels, a dosage of between 2 – 6 grams per day is common. A loading period of 4 weeks is required before maximal carnosine muscle concentrations are reached.

L-Carnosine Doses for Eye Health, Autism & More:

Research studies have not yet established the optimal dosage of L-carnosine for oral supplementation. However, we can use the doses administered in various clinical trials as a guide to recommended intake.

The Natural Medicines Comprehensive Database reports use of following L-carnosine dosages:

Stomach ulcers: 150 mg daily doses of a carnosine-zinc complex called polaprezinc has been used for treating existing stomach ulcers. Polaprezinc seems to work by inhibiting Helicobacter pylori bacteria which are known to damage the linings of the stomach and intestines, causing ulcerations from exposure to digestive acids.

Cataracts: Long-term use of a 1% eyedrop solution of N-acetyl carnosine has been used to treat cataracts. Two drops have been used twice daily in each eye in cataract patients without causing any adverse reactions. In Russia, 5% carnosine eyedrops have been approved for mass medical use.

Children: Anecdotal evidence suggests L-carnosine dosage levels between 100 and 200 mg, twice daily for general pediatric health purposes. These doses should be taken before breakfast and before lunch for optimal effect.

In children with brain trauma, central processing disorders and/or epilepsy, doses between 200 and 3000 mg daily may be beneficial.

Autism: In one study involving 31 children with ASD (autism spectrum disorder), 800 mg oral L-carnosine doses were delivered daily to treatment group subjects. This double-blind trial went on for 8 weeks.

At its conclusion, significant improvements were noted in treatment group subjects’ vocabulary, communication, socialization and general behavior skills. No significant improvements occurred in placebo group subjects.

Other research addressing L-carnosine dosages for autism have used 400 mg doses combined with 50 IU doses of vitamin E and 5 mg of zinc.

Vitamin E is an neuroprotectant and antioxidant. Zinc is believed to help activate carnosine molecules inside cells, tissues and organs throughout the body.

L-Carnosine Uses

L-carnosine demonstrates multiple properties in clinical trials which may be beneficial to human health. Carnosine possesses antiglycation, anti-inflammatory, antioxidant, anticancer, antidiabetic, cardioprotective and certain other potentials which are currently being explored in human trials.

Current medical uses for carnosine include inhibiting the effects of aging; and treating certain complications associated with diabetes mellitus. Carnosine helps to combat diabetic nerve dysfunction (neuropathy), eye/vision dysfunction (retinopathy), blood vessel dysfunction (vasculopathy) and kidney dysfunction (nephropathy).

L-Carnosine Dosage Side Effects

Limited data exists concerning side effects of chronic or acute L-carnosine administration. In one study of children with ASD, sporadic hyperactivity resulted from 800 mg daily carnosine doses. Otherwise, no side effects have been associated with carnosine.

There is not enough data available to determine the safety of L-carnosine supplementation in pregnant or nursing women. Usage is not recommended without a doctor’s approval.

Conclusions

L-carnosine 500 mg capsules are commonly available as dietary supplements. Other forms are also available, including bulk powders which allow for customized dosages. Always follow dosing instructions from the supplement manufacturer closely.

Although there are not any side effects associated with proper carnosine supplementation, be mindful of any adverse symptoms developing. Some users find it beneficial to keep a daily log of how they are reacting to new supplementation programs.

It is wise to approach taking any new dietary supplement cautiously. One safe method is to begin supplementation at a fraction of the manufacturer’s recommended dose, and then slowly increase up to the full recommended amount. This enables the user to detect the development of any potential adverse effects.

The proper L-carnosine dosage for a given individual will depend on factors; including therapeutic purpose, state of health, age, gender, health history and others. It is best to speak with a doctor who understands your health before beginning to use carnosine supplements. Talk to her about the medications you take as well.

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