Advantages of L-Carnitine for Health

Your liver, kidneys, and brain produce L-carnitine, often referred to as levocarnitine, from two additional amino acids: lysine and methionine. Carnitine is also a nutrient that is found in food and supplements. Its primary functions in the body include clearing harmful substances from cells and assisting in the conversion of lipids into energy.
Research isn’t entirely in favor of the popular assertions that L-carnitine supplements improve sports performance and aid with weight loss. Nonetheless, studies have indicated that L-carnitine may be able to support reproductive, cardiovascular, and mental health.

Potentially Encourage Brain Health
L-carnitine has been linked to several elements of brain function, according to research. For instance, research suggests that it could help impede the cognitive deterioration brought on by dementia and Alzheimer’s disease.
Elevating acetylcholine levels is one way to treat Alzheimer’s. Research indicates that carnitine may help in the creation of acetylcholine and the elimination of toxins from cells, making it conditionally vital for those suffering from Alzheimer’s disease.
Regarding the benefits of L-carnitine supplementation on dementia, a review of the literature revealed some encouraging findings, but the findings were still conflicting and call for more investigation.
Additionally, some research has shown that L-carnitine is a more effective treatment for depression than a placebo. According to another study, L-carnitine treated people with persistent depressive illness just as well as two antidepressants: Deniban (amisulpride) and Prozac (fluoxetine). Nevertheless, larger sample numbers and more research are required to assess these advantages connected to mood.

Potential Protector of Heart Disease
An essential component of maintaining cardiovascular health is carnitine. The impact of L-carnitine supplementation on cardiovascular health is still being studied, though.
A meta-analysis including more than 3,500 adult heart attack survivors assessed the effects of using L-carnitine supplements for five days to twelve months in comparison to a placebo. Regardless of the dosage or length of L-carnitine administration, the researchers discovered that L-carnitine dramatically decreased the risk of death, ventricular arrhythmias, and new-onset angina.
On the other hand, some research suggests that taking supplements of L-carnitine may exacerbate cardiac problems. The bacteria in your intestines break it down to create trimethylamine-N-oxide (TMAO), which has been linked to an increased risk of cardiovascular disease.
Further study is necessary to fully examine this topic because the effects of supplementing with L-carnitine on heart health have been shown to have inconsistent consequences.

Could Help Manage Type 2 Diabetes
Promising effects of L-carnitine supplementation on type 2 diabetes indicators have been seen in certain trials. For instance, a sizable meta-analysis revealed that supplementing with L-carnitine greatly reduced hemoglobin A1C, HOMA-IR, a measure of insulin resistance, and fasting blood glucose. This was especially true for dosages of two grams (g) or more per day for a minimum of twelve weeks.
The authors of the research speculate that this could be because L-carnitine helps to metabolize fat and glucose and preserve insulin sensitivity.

Potential Benefit for Reproductive Health
Supplementing with L-carnitine may increase fertility, especially in males and those suffering from PCOS (polycystic ovarian syndrome).An excess of androgens (the male sex hormone) produced by the ovaries can lead to PCOS, a hormonal disorder.
According to a meta-analysis of trials involving almost 200 men who were having trouble becoming pregnant, supplementing with 1-3 g of L-carnitine daily for two to six months enhanced sperm motility and morphology (the size and shape of sperm).
L-carnitine supplementation was observed to enhance sperm motility and concentration in another investigation. This did not, however, result in an increase in pregnancies.
In a research involving 280 PCOS women, it was shown that those who took 3 g of L-carnitine together with metformin and the fertility medicine clomiphene-citrate saw better rates of ovulation and conception than those who took the two drugs without L-carnitine. Notably, the fertility medicine by itself had not previously been effective for these ladies since they were clomiphene-resistant.

Good L-Carnitine Sources
Although they may also be found in some vegan diets, animal products are the finest dietary sources of carnitine. The top sources of carnitine are as follows:

42–122 mg per 3 ounces (oz) of beef steak; 65–74 mg per 3 oz of ground beef; 8 mg per cup of whole milk; 3–5 mg per 3 oz of codfish; 2-4 mg per 3 oz of chicken breast; and 3 mg every 0.5 cups of ice cream
Whole-wheat bread: 0.2 mg per 2 slices Asparagus: 0.1 mg per 0.5 cups Cheddar cheese: 2 mg per 2 oz

How L-Carnitine Is Taken
The majority of L-carnitine supplements are available as powder, pills, or capsules. Although it may be taken at any time of day, for best absorption, most people advise taking it empty-handed or with carbs.
To spread out your dosage, some supplement makers advise taking a pill three times a day. The majority of research has shown effects following 12–24 weeks of 1-4 g/day L-carnitine intake.

Quantity
Your body requires around 15 mg of carnitine per day, which it gets from diet, supplements, and its own synthesis. The body produces enough carnitine for most people to fulfill their needs. Even vegetarians only make around 15 mg per day; the remainder will probably come from carnitine-rich foods.
Since our systems naturally manufacture L-carnitine, there is no set dose advice for supplements. Doses of 1-2 g per day are offered by several supplements.

L-Carnitine: Is It Safe?
In general, taking supplements containing L-carnitine in modest dosages under 2 g daily is safe. There have been instances where pregnant women who were carnitine deficient were able to safely continue taking L-carnitine without experiencing any major side effects.
Larger research is still required to substantiate L-carnitine’s safety during pregnancy. If you’re thinking about taking L-carnitine while expecting, make sure you consult a reputable healthcare professional first.
If you are low in carnitine during nursing, you may need to take supplements of L-carnitine. Data on the safety of carnitine supplementation in nursing individuals who do not have a carnitine shortage are lacking, nevertheless.
L-carnitine can induce muscular weakness and seizures when taken in excess, therefore those with seizure disorders or uremia (a disease in which the kidneys don’t operate well enough to clear waste) should see a healthcare practitioner before using it.
Supplementing with L-carnitine has not been shown to improve athletic performance in studies. The use of Animale Me Capsules L-carnitine supplementation in this group has drawn criticism from researchers due to the possibly detrimental creation of TMAO, which is linked to an increased risk of cardiovascular disease.

Possible Drug Reactions
If you use any of the following medications, it’s very crucial to see a reliable healthcare professional before taking L-carnitine as several medications have the potential to alter the body’s levels of carnitine:

Certain antibiotics: If used over an extended period of time, pivalate-conjugated antibiotics, which are used to treat urinary tract infections, might lower carnitine levels. But it doesn’t seem like this causes sickness.
Specific anticonvulsants: Anticonvulsants that lower blood carnitine levels include carbamazepine, phenobarbital, valproic acid, and phenytoin. A vein injection of intravenous (IV) carnitine may be used to treat valproic acid poisoning, which can cause encephalopathy, or brain malfunction.

What To Search For
The quality and efficacy of dietary supplements are not checked by the Food and Drug Administration (FDA) in the United States. When buying an L-carnitine supplement, make sure the product has undergone independent testing to ensure the efficacy and purity of its ingredients. Third-party testers with a good reputation include ConsumerLab.com, NSF, and USP.
A healthcare professional may also be asked to suggest a reliable brand.

When Is Too Much L-Carnitine Taken?
For L-carnitine, there is no known top limit that is considered acceptable. Supplement dosages more than 3 g/day have been shown in certain studies to have undesirable side effects. Excess carnitine can induce seizures and muscular weakness in persons with uremia or seizure disorders.

Adverse Reactions to L-Carnitine
Although L-carnitine is typically safe, excessive L-carnitine use might result in undesirable side effects. Among them are:

Vomiting, Diarrhea, Abdominal pains, Nausea, Fishy body odor

A Brief Recap
Your liver, kidneys, and brain convert two additional amino acids, methionine and lysine, into the amino acid L-carnitine. Moreover, foods like meat and dairy as well as supplements can provide you with carnitine.
L-carnitine supplements may improve type 2 diabetes control, fertility, and heart and brain health. Although it is frequently promoted as helping with weight reduction and sports performance, there is no scientific evidence to support these claims.

Hannah Harper works at Health as a wellness editor. She has worked for Health as an editorial assistant, associate editor, and assistant editor in the past. She talks about women’s health, nutrition, and other things.find out more