Overview
This lecture explains the process of glycation, its harmful effects in the body, and how the supplement carnosine can help prevent advanced glycation end-products (AGEs), with practical insights on dosing and timing for use.
Glycation and Its Effects
- Sugar in the bloodstream can react with protein or fat, creating inflammatory substances called advanced glycation end-products (AGEs).
- Glycation requires a catalyst, not just the mere presence of sugar, protein, or fat.
- AGEs accumulate in joints, tissues, and skin, leading to DNA damage and faster aging.
- AGEs cause inflammation, oxidative stress, and can contribute to insulin resistance and loss of energy.
- High AGE levels may be linked to cognitive decline and visible aging, such as leathery skin.
Carnosine and Its Protective Role
- Carnosine is a supplement that can prevent or reduce AGE formation.
- It neutralizes compounds like methylglyoxal, which catalyze the glycation process.
- Research shows carnosine supports cognitive function by limiting AGE buildup in the brain.
- Carnosine can help buffer the body against inflammation caused by glycation.
Dosing and Timing Guidance
- Carnosine is found in meat, but supplementation is needed to significantly boost tissue levels.
- Dosages of 3–6 grams per day of carnosine are often used to maintain high tissue levels.
- Beta alanine, a building block of carnosine, can also be taken (4–6 grams daily) to achieve similar effects.
- For acute use, take carnosine 30–60 minutes before high-sugar meals to help reduce glycation risk.
- Regular use may provide ongoing protection, especially for those on higher carbohydrate diets or under stress.
Key Terms & Definitions
- Glycation — A chemical reaction where sugar binds to proteins or fats, forming harmful advanced glycation end-products (AGEs).
- Advanced Glycation End-products (AGEs) — Compounds formed by glycation that cause inflammation, oxidative stress, and tissue damage.
- Carnosine — A dipeptide (made of beta alanine and histidine) supplement that helps prevent glycation and reduces AGE formation.
- Beta Alanine — An amino acid used to boost carnosine levels in the body.
- Methylglyoxal — A reactive molecule that initiates glycation and AGE formation.
Action Items / Next Steps
- Consider supplementing with carnosine (2–6 grams/day) or beta alanine (4–6 grams/day) if you are at risk of high glycation.
- Take carnosine 30–60 minutes before sugary meals for best acute protection.
- Maintain a healthy lifestyle to reduce long-term AGE accumulation and inflammation.