L-Carnitine is one of the naturally occurring amino acids. It is often used as a weight loss supplement. It transports the fatty acids into the cells’ mitochondria where it gets burnt off to use as energy. Your body can produce L-Carnitine from the amino acids lysine and methionine. You can also obtain small amount of L-Carnitine from your diet by eating meat or fish.
L-Carnitine L-Tartrate is the most common form of L-Carnitine that is used in most sport supplements, because of its fast absorption and it may help with muscle soreness and recovery.
In human studies, taking acetyl-L-carnitine daily helped reverse the decline in brain function associated with Alzheimer’s and other brain diseases.
Some studies have demonstrated a potential benefit for reducing blood pressure and the inflammatory process associated with heart disease.
L-carnitine may benefit:
Recovery:It may improve exercise recovery.
Muscle oxygen supply: It may increase oxygen supply to the muscles
Stamina: It may increase blood flow and nitric oxide production, helping delay the “burn” and reduce fatigue
Muscle soreness: It may 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.
L-carnitine has also been shown to reduce symptoms of type 2 diabetes and its associated risk factors.
The main foods high in L-Carnitine are:
- – beef
- – pork
- – fish
- – chicken
- – milk
L-Carnitine has a greater absorption rate from food than from supplements.
Doses of 2 grams or less per day seem to be well tolerated and safe for most people. Some people have reported nausea or other digestive side effects, but no serious issues have been found.
