The Benefits of L-Carnitine

L-Carnitine

L-Carnitine (Acetyl L-Carnitine) is an amino acid derivative that helps transport fatty acids into cells to be burned for energy, supporting fat loss and enhancing physical performance. It is essential for energy metabolism, particularly during exercise, and is widely used in fitness supplements to promote endurance, reduce fatigue, and improve recovery from intense physical activity.

Key highlights of L-Carnitine:

• Supplies energy to the heart and skeletal muscles
• Can improve exercise capacity
• Supports weight reduction
• May help slow the progression of Alzheimer’s Disease
• Benefits patients with Diabetes by supporting blood glucose levels

Biochemistry Timeline

L-Carnitine supplementation typically takes 12 weeks to show benefits, including improved fat metabolism, enhanced energy levels, better exercise performance, and support for weight loss and overall physical endurance.

What is L-Carnitine?

L-Carnitine is a naturally occurring derivative of the amino acids, methionine and lysine. It can be produced in your body or obtained through diet; animal products such as meat, fish or dairy are major natural sources.

This amino acid’s primary job is to supply the heart and skeletal muscles with energy. It does this by transporting stored body fat into the cell’s mitochondria (the energy factories) where it is burned as fuel to produce energy; thereby potentially increasing weight loss.

Other benefits of L-Carnitine include supporting brain function, especially in those suffering from diseases such as Alzheimer’s, increasing exercise endurance as well as reducing risk factors associated with cardiovascular disease and Type 2 Diabetes.

Fat Oxidation

As L-Carnitine is essential for the transport of stored body fat into the energy production line within your cells, it could help with weight loss when combined with calorie reduction and exercise. Its ability to increase exercise endurance means that those who exercise as part of a weight loss programme are likely to benefit.

A review of multiple studies concluded that supplementing with L-carnitine significantly decreased the weight and body mass index (BMI) in overweight and obese adults. It concluded that L-Carnitine supplementation may help overweight and obese individuals improve their body weight and BMI.

Appetite Regulation

L-Carnitine has also been shown to reduce hunger and fatigue in individuals following a five-day fasting therapy whilst significantly increasing weight loss. This is good news for those who wish to use fasting as a way to increase weight loss.

Anxiety and Depressive Disorders

L-Carnitine has important neurobiological properties including the management of brain energy. Notably, studies suggest a correlation between low blood levels of L-carnitine and depression, where according to some scientists, people with depression have low blood levels of L-Carnitine. What’s more, the lower the levels, the worse the depressive symptoms.

Furthermore, recent research, including a comprehensive review and analysis of multiple trials, underscores the therapeutic potential of L-Carnitine supplementation in alleviating depressive symptoms. These findings highlight the promising role of L-Carnitine in mental health management, offering a potential avenue for improving well-being and quality of life for individuals with depression.

Cognitive Function

Several human studies have shed light on the potential cognitive benefits of daily L-Carnitine supplementation, particularly among the elderly population. These studies suggest that regular intake of L-Carnitine may contribute to improved general brain function in older individuals.

Moreover, promising findings extend to individuals diagnosed with brain diseases such as Alzheimer’s, where L-Carnitine supplementation has shown potential to mitigate the decline in cognitive function associated with the disease. While further research is warranted to fully elucidate the mechanisms and extent of these benefits, there is growing evidence to suggest that L-Carnitine supplementation could play a protective role against age-related cognitive decline and neurodegeneration. By potentially shielding the brain from age-related cellular damage, L-Carnitine holds promise as a therapeutic intervention for preserving cognitive health and enhancing overall brain function in aging populations.

Summary

L-Carnitine (Acetyl L-Carnitine) is an amino acid derivative essential for transporting fatty acids into cells for energy production, aiding fat loss and enhancing physical performance. It supplies energy to the heart and muscles, improves exercise capacity, supports weight reduction, and may benefit brain health, particularly in Alzheimer’s patients. Supplementation typically shows results after 12 weeks, including increased energy, better endurance, and improved fat metabolism. Additionally, L-Carnitine may help reduce depressive symptoms and support overall cognitive function, making it a valuable supplement for physical and mental well-being.

FAQs

What is the recommended dosage of L-Carnitine? Common dosages range from 500 mg to 2,000 mg per day, depending on individual needs and specific health goals. Consult a healthcare provider for personalized advice.

Are there any side effects associated with L-Carnitine? L-Carnitine is generally safe, but some people may experience mild side effects like nausea, stomach upset, or a fishy odor.

Does L-Carnitine interact with medications? L-Carnitine may interact with certain medications, particularly those affecting thyroid function or anticoagulants. Always consult a healthcare professional if you’re on medication.

Can I get enough L-Carnitine from food? Yes, L-Carnitine is found in animal products like meat and dairy. Vegetarians and vegans may have lower levels and might benefit from supplementation.

Research:

1. Pooyandjoo, M., Nouhi, M., Shab-Bidar, S., Djafarian, K., & Olyaeemanesh, A. (2016). The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials. Obesity reviews : an official journal of the International Association for the Study of Obesity, 17(10), 970–976.
2. Orer, G. E., & Guzel, N. A. (2014). The effects of acute L-carnitine supplementation on endurance performance of athletes. Journal of strength and conditioning research, 28(2), 514–519.
3. Miguel-Carrasco, J. L., Mate, A., Monserrat, M. T., Arias, J. L., Aramburu, O., & Vázquez, C. M. (2008). The role of inflammatory markers in the cardioprotective effect of L-carnitine in L-NAME-induced hypertension. American journal of hypertension, 21(11), 1231–1237.
4. Orer, G. E., & Guzel, N. A. (2014). The effects of acute L-carnitine supplementation on endurance performance of athletes. Journal of strength and conditioning research, 28(2), 514–519.
5. Askarpour, M., Hadi, A., Miraghajani, M., Symonds, M. E., Sheikhi, A., & Ghaedi, E. (2020). Beneficial effects of l-carnitine supplementation for weight management in overweight and obese adults: An updated systematic review and dose-response meta-analysis of randomized controlled trials. Pharmacological research, 151, 104554.
6. Zhang, J. J., Wu, Z. B., Cai, Y. J., Ke, B., Huang, Y. J., Qiu, C. P., Yang, Y. B., Shi, L. Y., & Qin, J. (2014). L-carnitine ameliorated fasting-induced fatigue, hunger, and metabolic abnormalities in patients with metabolic syndrome: a randomized controlled study. Nutrition journal, 13, 110.
7. Veronese, N., Stubbs, B., Solmi, M., Ajnakina, O., Carvalho, A. F., & Maggi, S. (2018). Acetyl-L-Carnitine Supplementation and the Treatment of Depressive Symptoms: A Systematic Review and Meta-Analysis. Psychosomatic medicine, 80(2), 154–159.
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16. Arenas, J., Huertas, R., Campos, Y., Díaz, A. E., Villalón, J. M., & Vilas, E. (1994). Effects of L-carnitine on the pyruvate dehydrogenase complex and carnitine palmitoyl transferase activities in muscle of endurance athletes. FEBS letters, 341(1), 91–93.
17. Giamberardino, M. A., Dragani, L., Valente, R., Di Lisa, F., Saggini, R., & Vecchiet, L. (1996). Effects of prolonged L-carnitine administration on delayed muscle pain and CK release after eccentric effort. International journal of sports medicine, 17(5), 320–324.
18. Molfino, A., Cascino, A., Conte, C., Ramaccini, C., Rossi Fanelli, F., & Laviano, A. (2010). Caloric restriction and L-carnitine administration improves insulin sensitivity in patients with impaired glucose metabolism. JPEN. Journal of parenteral and enteral nutrition, 34(3), 295–299.
19. Galloway, S. D., Craig, T. P., & Cleland, S. J. (2011). Effects of oral L-carnitine supplementation on insulin sensitivity indices in response to glucose feeding in lean and overweight/obese males. Amino acids, 41(2), 507–515.
20. Lohninger, A., Radler, U., Jinniate, S., Lohninger, S., Karlic, H., Lechner, S., Mascher, D., Tammaa, A., & Salzer, H. (2009). Relationship between carnitine, fatty acids and insulin resistance. Gynakologisch-geburtshilfliche Rundschau, 49(4), 230–235.
21. Rahbar, A. R., Shakerhosseini, R., Saadat, N., Taleban, F., Pordal, A., & Gollestan, B. (2005). Effect of L-carnitine on plasma glycemic and lipidemic profile in patients with type II diabetes mellitus. European journal of clinical nutrition, 59(4), 592–596.
22. Mingrone, G., Greco, A. V., Capristo, E., Benedetti, G., Giancaterini, A., De Gaetano, A., & Gasbarrini, G. (1999). L-carnitine improves glucose disposal in type 2 diabetic patients. Journal of the American College of Nutrition, 18(1), 77–82.