FREE SHIPPING ON ORDERS OVER $69.99

What Are The Benefits of L-Carnitine?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
Share on facebook
Share on twitter
Share on linkedin
Share on email

What are the benefits of L-Carnitine? It is a dietary supplement that plays a role in the production of energy while transporting fatty acids into your cell mitochondria.  What is interesting is that your body can produce L-Carnitine out of the amino acid’s lysine and methionine. For your body to produce enough of it you need to have enough Vitamin C in your system.  You can obtain small amounts of L-carnitine by consuming small amounts of fish and meat.

What Are The Benefits of L-Carnitine?– Photo Credit iStock- Photoplotnikov

Vegans have a hard time producing L-carnitine because they don’t consume animal foods. So taking an L-carnitine dietary supplement is essential for vegans. There are several types of L-carnitine such as:

Acetyl L-carnitine– Studies have shown that it may benefit people with neurodegenerative disease.

L-carnitine L-tartrate– It is supposed to help muscle soreness and recovery in exercise.

Propionyl-L-carnitine– This helps to boost nitric oxide production while improving blood flow.

Acetyl-L-carnitine and L-carnitine is the most common and effective dietary supplements to use.

One of the main roles of L-carnitine is energy production and mitochondrial function. About 98% of L-carnitine is stored in your muscles along with trace amounts in your liver and blood. There are studies that have shown that L-carnitine plays a positive role in healthy aging and disease prevention.

L-carnitine is a popular ingredient in the fitness industry when it comes to fat burner weight loss supplements. Most human studies don’t show any real significant fat burning effects from taking L-carnitine.

There was an 8-week study where 38 women exercised 4 times a week and they saw no difference in their weight loss results while take an L-carnitine fat burner vs the group that didn’t take anything.

Another study monitored a group taking the L-carnitine fat burner during a 90-minute stationary bike workout. This group took this for 4 weeks, and they didn’t see any fat burning change.

There was one analysis of studies where the group was obese and older adults lost an average of 2.9 more pounds while taking L-carnitine.

From the studies it seems that L-carnitine has worked better with obese individuals and older adults. Any improvement that L-carnitine can help with fat loss is small and not significant. Ive always said that the best fat burner is eating a healthy balanced diet while being in a caloric deficit.

Brain Function

When it comes to the effect of brain function there have been some human studies that have shown that acetyl-L-carnitine can help reverse the decline in brain function associated with Alzheimer’s disease and other brain diseases.

Heart Function

L-carnitine is linked to improvements in patients that have severe heart disorders such as coronary heart disease and chronic heart failure. There was a 12-month study that observed a reduction in heart failure and death among people who took L-carnitine supplements.

The best food sources for L-carnitine are:

  • Beef- 81 mg per 3 ounces
  • Pork- 24 mg per 3 ounces
  • Fish- 5 mg per 3 ounces
  • Chicken-3 mg per 3 ounces
  • Milk- 8 mg per 3 ounces

Food sources of L-carnitine has a greater absorption rate than supplements. Studies have shown the absorption rate for food is 57 to 84%. And the absorption rate for supplements is 14 to 18%.

The main food dietary sources of L-carnitine are red meat, fish, and milk. The recommended daily dose of L-carnitine is anywhere from 500 to 2000 mg.

The Bottom Line is L-carnitine is known as a popular fat burner. Although the studies reveal that any positive fat burning effect from this is small and not significant. There are studies that support its positive effect on brain function, health function and disease prevention.

The best food sources that obtain L-carnitine is from fish, meat, and milk. Studies have shown that the absorption rate is better from food than supplements.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can go to https://ethicalinc.com/product/appetite-suppressant/

References

  1. Rebouche CJ. Kinetics, pharmacokinetics, and regulation of L-carnitine and acetyl-L-carnitine metabolism. Ann N Y Acad Sci. 2004 Nov;1033:30-41. doi: 10.1196/annals.1320.003. PMID: 15591001.
  2. Steiber A, Kerner J, Hoppel CL. Carnitine: a nutritional, biosynthetic, and functional perspective. Mol Aspects Med. 2004 Oct-Dec;25(5-6):455-73. doi: 10.1016/j.mam.2004.06.006. PMID: 15363636.
  3. Steiber A, Kerner J, Hoppel CL. Carnitine: a nutritional, biosynthetic, and functional perspective. Mol Aspects Med. 2004 Oct-Dec;25(5-6):455-73. doi: 10.1016/j.mam.2004.06.006. PMID: 15363636.
  4. Pekala J, Patkowska-Sokoła B, Bodkowski R, Jamroz D, Nowakowski P, Lochyński S, Librowski T. L-carnitine–metabolic functions and meaning in humans life. Curr Drug Metab. 2011 Sep;12(7):667-78. doi: 10.2174/138920011796504536. PMID: 21561431.
  5. Iliceto S, Scrutinio D, Bruzzi P, D’Ambrosio G, Boni L, Di Biase M, Biasco G, Hugenholtz PG, Rizzon P. Effects of L-carnitine administration on left ventricular remodeling after acute anterior myocardial infarction: the L-Carnitine Ecocardiografia Digitalizzata Infarto Miocardico (CEDIM) Trial. J Am Coll Cardiol. 1995 Aug;26(2):380-7. doi: 10.1016/0735-1097(95)80010-e. PMID: 7608438.
  6. Sano M, Bell K, Cote L, Dooneief G, Lawton A, Legler L, Marder K, Naini A, Stern Y, Mayeux R. Double-blind parallel design pilot study of acetyl levocarnitine in patients with Alzheimer’s disease. Arch Neurol. 1992 Nov;49(11):1137-41. doi: 10.1001/archneur.1992.00530350051019. PMID: 1444880.
  7. Rai G, Wright G, Scott L, Beston B, Rest J, Exton-Smith AN. Double-blind, placebo controlled study of acetyl-l-carnitine in patients with Alzheimer’s dementia. Curr Med Res Opin. 1990;11(10):638-47. doi: 10.1185/03007999009112690. PMID: 2178869.
  8. Spagnoli A, Lucca U, Menasce G, Bandera L, Cizza G, Forloni G, Tettamanti M, Frattura L, Tiraboschi P, Comelli M, et al. Long-term acetyl-L-carnitine treatment in Alzheimer’s disease. Neurology. 1991 Nov;41(11):1726-32. doi: 10.1212/wnl.41.11.1726. PMID: 1944900.
  9. Pooyandjoo M, Nouhi M, Shab-Bidar S, Djafarian K, Olyaeemanesh A. The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials. Obes Rev. 2016 Oct;17(10):970-6. doi: 10.1111/obr.12436. Epub 2016 Jun 22. PMID: 27335245.
  10. Broad EM, Maughan RJ, Galloway SD. Effects of four weeks L-carnitine L-tartrate ingestion on substrate utilization during prolonged exercise. Int J Sport Nutr Exerc Metab. 2005 Dec;15(6):665-79. doi: 10.1123/ijsnem.15.6.665. PMID: 16521850.
  11. Villani RG, Gannon J, Self M, Rich PA. L-Carnitine supplementation combined with aerobic training does not promote weight loss in moderately obese women. Int J Sport Nutr Exerc Metab. 2000 Jun;10(2):199-207. doi: 10.1123/ijsnem.10.2.199. PMID: 10861338.
  12. Iossa S, Mollica MP, Lionetti L, Crescenzo R, Botta M, Barletta A, Liverini G. Acetyl-L-carnitine supplementation differently influences nutrient partitioning, serum leptin concentration and skeletal muscle mitochondrial respiration in young and old rats. J Nutr. 2002 Apr;132(4):636-42. doi: 10.1093/jn/132.4.636. PMID: 11925454.
  13. Evans AM, Fornasini G. Pharmacokinetics of L-carnitine. Clin Pharmacokinet. 2003;42(11):941-67. doi: 10.2165/00003088-200342110-00002. PMID: 12908852.
  14. Brass EP. Pharmacokinetic considerations for the therapeutic use of carnitine in hemodialysis patients. Clin Ther. 1995 Mar-Apr;17(2):176-85; discussion 175. doi: 10.1016/0149-2918(95)80017-4. PMID: 7614519.
  15. Pekala J, Patkowska-Sokoła B, Bodkowski R, Jamroz D, Nowakowski P, Lochyński S, Librowski T. L-carnitine–metabolic functions and meaning in humans life. Curr Drug Metab. 2011 Sep;12(7):667-78. doi: 10.2174/138920011796504536. PMID: 21561431.

More great content you may like

More great content you may like

Before you finish your last lap...

Don’t miss any of our great newsletters.