What is it?
L-Carnitine is a Chemical, and amino acid produced by the body that’s also found in food and supplements.
L-Carnitine is made in the human brain, liver and kidneys
What does it do?
- L-Carnitine helps the body turn fat into energy.
- L-Carnitine is important for heart health and brain function, muscle movement, and many other body processes.
- The body can convert L-Carnitine to other chemicals called acetyl-L-carnitine & propionyl- L-Carnitine, but it’s not clear whether the benefits of these other carnitines are the same.
What do people use it for?
- L-Carnitine is used to increase L-Carnitine levels in people whose natural levels is too low.
- Some people use it for conditions of the heart and blood vessels, serious kidney disease and many other conditions. However, there is no scientific evidence to support these uses. Double However, it is approved by the FDA for these uses.
- Always check the side effects and your care provider.
The Science
- L-Carnitine plays a crucial role in the production. Of energy by transporting fatty acids into your cell’s “mitochondria”
- The Mitochondria act as engines within your cells, burning fats to create usable energy. Your body can produce L-Carnitine out of the amino acids lysine and methionine.
- For your body to produce it in sufficient amounts, you also need plenty of Vit C
The role in the body
- More than 95% of your L-Carnitine stores are contained in your muscles, along with trace amounts in your blood, liver, heart and kidneys.
- L-Carnitine may help increase mitochondrial function, which plays a key role in disease and healthy aging. But mostly for conditions including the heart and brain diseases.
Does it aid weight loss?
- Because l-Carnitine helps move more fatty acids into your cells to be burned for energy, it’s sometimes used as a weight-loss supplement.
- One review found that it significantly reduced body weight, body mass index (BMI), and fat mass, however it had no effect on belly fat or body fat percentage.
- More research is needed to understand how it may impact long-term weight loss.
Exercise Performance
The evidence is mixed when it comes to the effects of L-Carnitine on sports performance, but it may offer some benefits.
Let’s see
- Recovery: It may improve exercise recovery
- Muscle oxygen supply: It can increase the oxygen supply to your muscles
- Stamina: It might increase blood flow and nitric oxygen production, helping delay discomfort and reduce fatigue.
- Muscle soreness: It could reduce muscle soreness after exercise
- Red blood cell production: It may increase the production of red blood cells, which transport oxygen throughout your body and muscles.
- Performance: It could improve high intensity exercise performance when taken 60-90 minutes before working out.
Extra benefits include
- L-Carnitine may be beneficial for people with type 2 diabetes. A recent study showed that it could reduce fasting blood sugar and hemoglobin, whilst improving insulin sensitivity in people with diabetes, overweight, or obesity.
- Depression – in one review it significantly reduced symptoms of depression compared with placebo. It was shown to be as effective as antidepressants with fewer adverse effects – more research is still needed here too.
Safety and side effects
- As always you will get some side effects – these could include:
- Heartburn
- Indigestion
- Raised blood levels
- This list is not exhaustive
- Always do your research and speak to your care provider before embarking on any supplement.
Sources
The best sources are always food
- Beef
- Pork
- Chicken
- Milk
- Hard cheese
- Interestingly, food sources have a greater absorption rate than supplements.
Vegan / Vegetarians
L-Carnitine levels are usually low vegans / vegetarians as they restrict or avoid animal products. Therefore, they may want to supplement with L-carnitine to help normalize carnitine levels in the blood and muscles.
Dosage
Although the recommended dose varies, around 500-4000mg (0.5-4g) seems to be both safe and effective.
Disclaimer
- This presentation does not provide medical advice. The information, including but not limited to text, graphics, images and other material contained in the presentation are for informational purposes only.
- No material in this presentation is intended to be a substitute for professional medical advise, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regime, and never disregard professional medical advice or delay in seeking it because of something you have seen in the presentation.
