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Sources of Carnosine

Carnosine is a peptide found in high concentrations in body tissues such as the heart and the brain. Due to its important role as an antioxidant, it is a highly desirable nutrient that can be found in both artificial and natural sources.

  1. Dietary Sources

    • Dietary sources of carnosine include high-protein meats such as poultry, fish, pork and beef. Lower concentrations of carnosine exist in other protein-rich foods such as eggs and milk.

    Vegetarian Diets

    • Those who are on vegetarian and vegan diets risk developing a deficiency in carnosine levels. Carnosine levels naturally decrease with age, but early deficiencies can lead to lowered muscle tone and heart function.

    Supplements

    • Supplements that contain both carnosine and L-carnosine are typically inexpensive. The usual dosage recommendation is 100 to 300 mg every day.

    Side Effects

    • High levels of carnosine are nontoxic, although not recommended. Muscle twitching is one side effect with dosages over 600 mg.

    Eye Drops

    • Researchers Mark Babizhayev in Russia has successfully used carnosine eye drops to treat cataracts. However, the type of carnosine is a special type called N-alpha acetylcarnosine or NAC.

    Considerations

    • A typical diet supplies the needed amount of carnosine for most people. Only those following a vegetarian diet or who are over the age of 40 should consider carnosine supplements.

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