Carnosine is an antioxidant that is purported to support cellular rejuvenation and healthy aging. Antioxidants help prevent damage to your cells caused by free radicals. Carnosine is made up of two amino acids --- alanine and histidine, which are responsible for its antioxidant action. Carnosine also may improve heart function and boost wound healing. Carnosine is found in high concentrations in body tissues, according to Dr. Ray Sahelian, author of "Mind Boosters." You can take supplements to gain carnosine, but it's also found in many foods.
Poultry
Poultry is one source of carnosine, for which many claims about immune-enhancing and anticancer effects have been made. Such claims, however, remain unverified, says Michael T. Murray, lead author for "The Encyclopedia of Healing Foods." They are based on preliminary research done in Russia that was not convincingly documented. The research also has not been subjected to evaluation by clinical trials. Poultry has about 2,000 mg carnosine per pound, notes Scott D. Mendelson, author of "Metabolic Syndrome and Psychiatric Illness."
Beef and Pork
Carnosine is found in beef, says H. D. Belitz, lead author for the book "Food Chemistry." Beef has about 1,500 mg carnosine per pound. It's also found in pork, which has about 2,000 mg per pound. Carnosine's antioxidant effect appears much stronger when it is consumed intact as opposed to using the amino acids that it contains alone or even at the same time as supplements, note Shawn M. Talbott and Kerry Hughes in the book, "The Health Professional's Guide to Dietary Supplements."
Fish
Fish is another dietary source of carnosine. While preliminary research for carnosine points to benefits, more study is needed to verify early study results, says Murray. Some fish tends to be higher in anserine than carnosine, which has actions in your cells that are similar to carnosine, Mendelson says. Murray estimates the average daily intake of carnosine is 50 to 250 mg, depending on how much beef, pork, fish or poultry a person eats. That's based on a diet that has at minimum one 3- to 4-oz. serving of a carnosine-containing meat. Supplements usually supply 100 to 300 mg carnosine.
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