How L-Carnitine Can Help You Maximize Your Fitness Goals

Quick Answer: L-carnitine is an amino acid that can help the body create more energy by burning fatty acids. It has been shown to promote weight loss, as well as improving brain function and heart health. 

We are all after the latest and greatest supplements that can help us achieve our fitness goals. How many of you seem to spend more money on supplements than actual food? They can be quite costly! However, there is a good chance you are overlooking a supplement that is mere dollars for a month's supply and has research studies to back it up. 

Amino acids are the building blocks of proteins. If you don’t have the right amount of amino acids in your body, you could have several severe health issues. Your body produces 11 naturally occurring amino acids. There are 20 amino acids in total, with the other nine having to come from supplementation or diet.  

L-carnitine is one of the amino acids your body produces, however, there is a chance your body is not producing enough of it. But don’t fear! Your l-carnitine levels can be increased through certain foods or supplements that won’t break the bank. The key is to know when to take l-carnitine for best results. 


What Is L-Carnitine? 

To put it simply, l-carnitine, an amino acid, takes fatty acids into the mitochondria of the cell and produces energy. A person on average needs about 15mg of l-carnitine a day to function well. L-carnitine is temporarily stored in the body until needed with 95 percent contained in the heart and muscles with the rest in the kidney and liver. Any extra l-carnitine is later secreted out of the body through urine. 


Why Do You Need It?

The reason the fitness world loves l-carnitine is because it can help with fat loss. And who can blame them? If it can save you an hour on the treadmill or help get rid of that stubborn belly fat, plus it is essentially all-natural, more people should be interested in it! Furthermore, it is also said to improve oxygen supply to the muscles, exercise recovery, and overall endurance and power. 

But it doesn’t stop there. Research has shown in some cases, l-carnitine fights mental age decline. And if you know someone who has suffered from dementia, perhaps a parent or grandparent, then you realize why supplementing extra l-carnitine into your diet could make your golden years much better. Plus, it has been used as an effective depression medication for plenty of people. 

In addition, l-carnitine has demonstrated it can improve heart health. It can simultaneously increase good cholesterol while reducing bad cholesterol. And remember, l-carnitine is a natural amino acid. It is estimated that more than 200 million people around the world are taking cholesterol medication on a daily basis. These medications often are accompanied by a list of possible side effects. It would make sense for more people to give l-carnitine a try before putting foreign substances in the body. 


How Would I Know My L-Carnitine Levels Are Low?

You might suspect your l-carnitine levels are low because of a few of the symptoms you are currently facing. Decreased muscle tone, fatigue, irritability, abdominal pain, and low blood sugar may all result from low l-carnitine levels. However, even though you may consider yourself a Google doctor, the problems associated with low l-carnitine levels could also be caused by hundreds of other things. 

Express your concerns to your doctor. Listen to their advice, but then insist on getting them to order a blood test. It really is the best way to make certain your levels are on point.  

If you are on a tight budget and don’t want to spend money you don’t have on doctor visits and blood tests, you can always try a diet with foods that contain a good amount of l-carnitine and see if that improves your symptoms. Foods such as steak, chicken breasts, dairy, beef, and avocados all contain quite a bit of l-carnitine.


When Is the Correct Time to Take L-Carnitine?

Whether it is just a daily vitamin, protein shake, or a really expensive and important medication, it is always best to determine the right time to take something for optimal results. For l-carnitine supplements, it is said it would be best to take it first thing in the morning or before a workout on an empty stomach. In fact, many people have had good results by mixing l-carnitine with their coffee in the morning. However, if you want to target muscle recovery more, taking l-carnitine before bed could reduce soreness. The body will let you know when is the best time for you to take l-carnitine. Always listen to your body. 

In addition, most of the time, for best absorption, it is mixed in with some type of sugary drink. But definitely choose something that does not contain too many grams of sugar or sweetener. Sugar is not your friend. 

Depending upon the person, you may notice results in just a couple of weeks of supplementation or it may take even a few months. Keeping a journal on how you are feeling each day once you start ingesting extra l-carnitine would be best so you can document the process. And again, with the low price associated with l-carnitine, you can give it a good try for a few months for almost the price of a fancy cup of coffee. 


References

● Asadi M, Rahimlou M, Shishehbor F, Mansoori A. (2020). The Effect of L-Carnitine Supplementation on Lipid Profile and Glycaemic Control in Adults with Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled Clinical Trials. Clin Nutr, 39(1):110-122. DOI: 10.1016/j.clnu.2019.01.020. PMID: 30850271.

● Belay B, Esteban-Cruciani N, Walsh CA, Kaskel FJ. (2006). The Use of Levo-Carnitine in Children with Renal Disease: A Review and a Call for Future Studies. Pediatr Nephrol, 21:308-317. PubMed Abstract.

● Gnoni A, Longo S, Gnoni GV, Giudetti AM. (2020). Carnitine in Human Muscle Bioenergetics: Can Carnitine Supplementation Improve Physical Exercise? Molecules, 25:182. PubMed Abstract.

● Talenezhad N, Mohammadi M, Ramezani-Jolfaie N, Mozaffari-Khosravi H, Salehi-Abargouei A. (2020). Effects of L-Carnitine Supplementation on Weight Loss and Body Composition: A Systematic Review and Meta-Analysis of 37 Randomized Controlled Clinical Trials with Dose-Response Analysis. Clin Nutr ESPEN, 37:9-23. DOI: 10.1016/j.clnesp.2020.03.008. PMID: 32359762.

● Veronese N, Stubbs B, Solmi M, Ajnakina O, Carvalho AF, Maggi S. (2018). Acetyl-L-Carnitine Supplementation and the Treatment of Depressive Symptoms: A Systematic Review and Meta-Analysis. Psychosom Med, 80(2):154-159. DOI: 10.1097/PSY.0000000000000537. PMID: 29076953.

● Yang Y, Choi H, Lee CN, Kim YB, Kwak YT. (2018). A Multicenter, Randomized, Double-Blind, Placebo-Controlled Clinical Trial for Efficacy of Acetyl-L-Carnitine in Patients with Dementia Associated with Cerebrovascular Disease. Dement Neurocogn Disord, 17(1):1-10. DOI: 10.12779/dnd.2018.17.1.1. PMID: 30906386; PMCID: PMC6427993.