An Introduction to L-Carnitine and Its Benefits
L-carnitine is a supplement that is made from a naturally occurring amino acid derivative.
It’s a weight-loss supplement that also can affect brain function.
On the other hand, the evidence does not necessarily support widespread assertions regarding L-carnitine.
What Is L-Carnitine and How Does It Work?
L-carnitine is a nutritional supplement and vitamin. It transports fatty acids into your cells’ mitochondria, which is vital for energy production.
The mitochondria in your cells work like engines, burning fats to produce energy. Your body can produce L-carnitine using lysine and methionine.
You’ll also need a lot of vitamin C for your body to manufacture enough of it.
You can get tiny amounts of L-carnitine from consuming animal products like meat or fish and the L-carnitine your body produces.
Vegans and those with specific genetic conditions may not be able to make or obtain sufficient amounts. As a result, L-carnitine is considered a conditionally necessary vitamin.
What Are Various Types of L-Carnitine?
The typical biologically active form of carnitine, L-carnitine, is found in your body, foods, and most supplements.
What Are Various Types of L-Carnitine?
The typical biologically active form of carnitine, L-carnitine, is found in your body, foods, and most supplements.
You can also get carnitine in these forms:
- D-carnitine: This inactive form can lead to a carnitine shortage in your body by preventing the absorption of other, more beneficial carnitine.
- Acetyl-L-carnitine (ALCAR): This is the most beneficial form of carnitine for your brain. It may help those with neurological illnesses, according to research.
- Propionyl-L-carnitine: This carnitine is good for circulatory problems such as peripheral vascular disease and high blood pressure. It may increase nitric oxide production, which increases blood flow.
- Sports supplements often contain L-carnitine L-tartrate because of their rapid absorption rate. L-carnitine L-tartrate can help relieve muscle discomfort and aid in workout recovery.
In general, acetyl-L-carnitine and L-carnitine appear to be the most effective for most people. Always match your choice with your goal.
What does L-carnitine do in the body?
The primary function of the L-carnitine in your body is to support mitochondrial function and energy.
It aids the transport of fatty acids into mitochondria, which can be used for energy in cells.
Your muscles hold about 98 percent of your L-carnitine reserves, with trace amounts in your liver and blood.
L-carnitine has improved mitochondrial activity, which is important for disease prevention and healthy aging.
According to recent studies, Carnitine’s various forms could be used to treat a wide range of conditions, including heart and brain disease.
Does L-carnitine Help With Weight Loss?
Although the cellular mechanism of L-carnitine suggests that it may aid in weight loss, the effects, if any, are minor.
The use of L-carnitine as a weight loss supplement makes sense in theory.
You might believe that because L-carnitine helps transfer more fatty acids into your cells to be burnt for energy, it would improve your ability to burn fat and lose weight.
It isn’t easy to compare the outcomes of human and animal studies because the human body is far more complex.
When 38 women who exercised four times a week took L-carnitine and those who didn’t, there was no difference in weight loss.
Five L-carnitine users in the study reported nausea or diarrhea.
Another human study looked at the effect of L-carnitine on fat burning during a 90-minute stationary bike ride. Four weeks of supplementation did not increase fat burning.
However, one review of nine research, mainly involving obese or elderly patients, discovered that consuming L-carnitine resulted in an additional 2.9 pounds (1.3 kg) of weight loss.
More research is needed to demonstrate L-effects carnitine’s in a younger, more active population.
While it may help obese people or elderly folks lose weight, it must be combined with a strict diet and exercise routine.
How does L-carnitine Impact Brain Function?
Specifically, acetyl-L-carnitine (L-carnitine) may improve brain function in various conditions.
In animal experiments, Acetyl-L-carnitine (ALCAR), an acetyl derivative of L-carnitine, has been shown to protect against age-related cognitive decline and improve learning indices.
Acetyl-L-carnitine appears to help down the progression of Alzheimer’s and other neurodegenerative illnesses in humans in studies that have been conducted on healthy volunteers.
In older persons without Alzheimer’s or another brain illness, this type showed similar advantages for overall brain function.
Depending on the situation, it may even be able to protect your brain cells from being damaged.
Alcohol addicts who took 2 grams of acetyl-L-carnitine a day for 90 days saw significant improvements in all measures of brain function, according to a 90-day research study.
Long-term benefits for healthy people require more investigation.
How does L-carnitine Impact Heart Health?
Some studies have shown that blood pressure and heat inflammation were reduced by taking L-carnitine
In one study, individuals took 2 grams of acetyl-L-carnitine daily. Their systolic blood pressure, critical heart health, and disease marker were reduced by nearly 10 points.
L-carnitine has also been shown to benefit the health of patients with cardiac conditions such as coronary heart disease and chronic heart failure.
In a 12-month trial, those who took L-carnitine supplements saw a significant decrease in heart failure and death rates.
How does L-carnitine Impact Diabetes?
L-carnitine may also help lessen the symptoms of type 2 diabetes and its risk factors.
One research of persons with type 2 diabetes who were using anti-diabetic medication found that carnitine supplementation decreased blood sugar levels much more than a placebo.
It may also help prevent diabetes by raising the activity of a critical enzyme known as AMPK, which enhances your body’s ability to utilize carbohydrates.
How does L-carnitine Exercise Performance?
When it comes to the impact of L-carnitine on sports performance, the evidence is conflicting.
However, larger or longer-term doses have been shown to provide minor benefits.
In other cases, the effects of L-carnitine can take weeks or even months to manifest. Caffeine and creatine, for example, can directly improve athletic performance.
- Recovery: L-carnitine may aid in the recuperation process following physical exertion.
- Oxygen supply to muscles: can enhance muscle oxygen supply.
- Muscle soreness after exercise may be reduced by increasing blood flow and nitric oxide production, delaying discomfort, and minimizing tiredness.
L-carnitine may help red blood cell production. More red blood cells improve the muscle’s access to oxygen.
L-carnitine Food Sources
The principal sources of L-carnitine in the diet include meat, fish, and other animal products such as milk. A healthy individual can generate adequate energy on their own.
- Beef has 81 mg in 3 ounces.
- Pork has about one-third of beef with 24 mg of L-carnitine in 3 ounces.
- Fish is next with 5 mg in 3 ounces.
- Milk and chicken are last on the list with 8 and 3 mg per 8 ounces and 3 ounces.
L-carnitine is more easily absorbed from food than from supplementation.
L-carnitine is absorbed in 57–84% when taken as a food supplement, but only 14%–18% when ingested in meals.
The amino acids methionine and lysine can also be used by your body to manufacture this chemical if you have low levels.
This is why L-carnitine supplements are only necessary for rare circumstances, such as treating a debilitating condition.