Carnosine
Carnosine and its precursor beta-alanine are well studied for sports performance with a generally favorable safety profile at common dosages. The most reported adverse effect is transient paresthesia (skin tingling) from large beta-alanine doses; carnosine itself produces less paresthesia.
What it is
Carnosine is a dipeptide of beta-alanine and L-histidine, naturally occurring in muscle and brain tissue.
Naturally present in meat; sold as a dietary supplement.
Why it's flagged
- transient paresthesia with large doses of beta-alanine precursor
What regulators actually say
"Carnosine and Beta-Alanine Supplementation in Human Medicine: Narrative Review and Critical Assessment — supplementation appears safe at recommended doses."
"International Society of Sports Nutrition position stand: Beta-Alanine — daily doses of 4-6 g for at least 2-4 weeks shown to be safe."
Regulatory status
United States — FDA
Marketed as dietary supplement; no specific food additive listing
European Union — EFSA
Reviewed as feed and supplement substance
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