CARNITINE

L-Carnitine
• crucial role in the production of energy by transporting fatty acids into
your cells’ mitochondria
• mitochondria act as engines within your cells, burning these fats to
create usable energy.
• Your body can produce L-carnitine out of the amino acids lysine and
methionine  need plenty of vitamin C
• can also obtain small amounts by eating animal products like meat or
fish
• 98% of your L-carnitine stores are contained in your muscles, along
with trace amounts in your liver and blood
several other types of carnitine:

• D-carnitine: This inactive form may cause a carnitine deficiency in your body by
inhibiting the absorption of other, more useful
• Acetyl-L-carnitine: Often called ALCAR, this is possibly the most effective form for your
brain. Studies suggest that it may benefit people with neurodegenerative diseases
• Propionyl-L-carnitine: This form is well-suited for circulatory issues, such as peripheral
vascular disease and high blood pressure. It may boost production of nitric oxide,
which improves blood
• L-carnitine L-tartrate: This is commonly added to sports supplements due to its rapid
absorption rate. It may aid muscle soreness and recovery in
Weight Loss
• L-carnitine helps move more fatty acids into your cells to be burned
for energy, you might think this would increase your ability to burn fat
and lose weight.
• More research is needed to confirm the benefits of L-carnitine in a
younger, more active population.
• While it may aid in weight loss for obese individuals or older adults, a
thorough diet and exercise regimen must be in place first.
• its effects — if present at all — are small.
Brain Function
• acetyl-L-carnitine (ALCAR), may help prevent age-related mental
decline and improve markers of learning
• helps reverse the decline in brain function associated with
Alzheimer’s and other brain diseases
• exhibited similar benefits for general brain function in older adults
who did not have Alzheimer’s or other brain conditions
• In specific cases, this form may even protect your brain from cell
damage.
Heart Health
• demonstrate a potential for reducing blood pressure and the
inflammatory process associated with heart disease
• resulted in an almost 10-point drop in systolic blood pressure — the
top number of a blood pressure reading and an important indicator of
heart health and disease risk
• L-carnitine is also linked to improvements in patients with severe
heart disorders, such as coronary heart disease and chronic heart
failure
Exercise Performance
• L-carnitine’s benefits may be indirect and take weeks or months to
appear. This differs from supplements like caffeine or creatine, which
can directly enhance sports performance.
• Recovery: May improve exercise recovery
• Muscle oxygen supply: May increase oxygen supply to your muscles
• Stamina: May increase blood flow and nitric oxide production, helping
delay discomfort and reduce fatigue
• Muscle soreness: May reduce muscle soreness after exercise
• Red blood cell production: May increase the production of red blood
cells, which transport oxygen throughout your body and muscles
Type 2 Diabetes
• It may also combat diabetes by increasing a key enzyme called AMPK,
which improves your body’s ability to use carbs
• One study of people with type 2 diabetes taking anti-diabetic
medication indicated that carnitine supplements significantly reduced
blood sugar levels, compared to a placebo
Safety and Side Effects
• For most people, 2 grams or less per day is relatively safe and free from any
serious side effects.
• In one study, people who took 3 grams every day for 21 days experienced
no negative effects
• In one review of L-carnitine’s safety, doses of approximately 2 grams per
day appeared to be safe for long-term use. However, there were some mild
side effects, including nausea and stomach
• However, L-carnitine supplements may raise your blood levels of
trimethylamine-N-oxide (TMAO) over time. High levels of TMAO are linked
to an increased risk of atherosclerosis — a disease which clogs your arteries