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3 histidine benefits you need for performance and health


You may have heard of the essential amino acid L-histidine from Biology 101 class, or from the back of your favorite EAA supplement as part of the 9 Essential Amino Acids. No matter how or why you are looking to examine more information about histidine, you have come to the right place. We’ll talk about the benefits and why this amino acid finds itself an essential part of your daily health and wellness.

What is L-histidine?

L-histidine is one of the nine essential amino acids and is critical for biological processes such as proton buffering, muscle protein synthesis, chelation of metal ions, scavenging of reactive oxygen and nitrogen species (free radical damage), formation of red blood cells, as well as formation of important molecules such as Carnosine – Your body’s natural lactic acid buffer [R].

Amino acids are classified as essential and non-essential. Essential amino acids are those that your body cannot produce on its own. As a result, it must be obtained from food or supplementation. Non-essential amino acids are those that your body can produce from other chemicals in your body.

Benefits of L-Histidine

1. Produces carnosine (beta-alanine)

Histidine plays a direct role in the synthesis of the carnosine dipeptide. Carnosine is a combination of L-Histidine and Ornithine. Carnosine is one of your body’s natural lactic acid stores, and studies show that the more muscle carnosine you have, the more effectively you delay muscle fatigue, improve muscular endurance, and increase training volume.

Supplementation, in a superficial form beta-alanine facilitates muscle carnosine concentration synthesis in the body. Study published in Journal of Medicine and Science in Sport and Exercise Examined the effects of muscle carnosine content and riding endurance after 24 weeks of supplementation in cyclists. The study showed that supplementing with CarnoSyn Beta-Alanine increased muscle carnosine content and improved high-intensity cycling ability per time period. [R, R].

Related articles The ultimate guide to beta-alanine supplementation

2. It may help with obesity

Some studies suggest that histidine can help with obesity. Indeed, a randomized controlled trial investigated the effects of L-histidine in obese women, to determine its role in insulin resistance, inflammation, oxidative stress, and metabolic disorder. [R].

At 12 weeks, the study concluded that histidine supplementation, at 4 grams per day, significantly reduced body mass index, fat mass, increased insulin resistance, and suppressed inflammation and oxidative stress in obese women.

3. Treating Metabolic Syndrome (MetS)

In addition to obesity, histidine has been shown to improve insulin resistance, which is directly linked to conditions promoting chronic diseases, such as type 2 diabetes and cardiovascular disease.

Dietary intervention with histidine for insulin resistance has positive effects on reducing the risk of metabolic syndrome. Mechanisms purport that this may be due to the antioxidant benefits and properties of histidine, in reducing oxidative stress and inflammation.

Based on these findings, histidine may improve insulin sensitivity and alleviate inflammation, oxidative stress, and metabolic disorders in humans. Moreover, low plasma histidine concentrations are associated with protein energy wasting, inflammation, oxidative stress, and increased mortality in chronic kidney disease patients. [R].

Histidine Benefits:

In general, histidine plays an important role in keeping your body healthy, by reducing the risk of metabolic syndrome, creating new protein cells, and improving training ability by producing carnosine dipeptide. Histidine is an essential amino acid, which means you must get it from your diet. Adding lean protein to your diet, such as beef, chicken, or fish, or supplementing with protein, beta-alanine, or EAA can help you improve your training capacity and performance.


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