What is L-Carnitine?

The name comes from Latin “carnis” which means “meat”. L- Carnitine is an amino acid which your body produces. This nutrient is found in red meat, fish and dairy products. It participates in the production of energy within cells. Improves cardiac and cerebral functions, athletic performance, reduces muscle pain and fatigue after exercise.

How does L-Carnitine work?

L-Carnitine transports fats in the form of fatty acids to the mitochondria. They are respiratory organs of your cells, where they uses it as fuel for energy.

Mitochondria exists inside every cell in the body. They produce the energy that cells need to function.

Insufficient Carnitine can lead to malfunctioning and dying mitochondria. Consequently, in turn can cause an increase in cellular aging and the breakdown of tissues and organs.

The symptoms of Carnitine deficiency can include muscle weakness, fatigue, shortness of breath or swelling if affects the heart. Healthy levels of Carnitine support optimum functioning of mitochondria. The problem is that as we age, levels of Carnitine decline in all our tissues. Also reducing cellular energy production and metabolic activity. To keep us vibrant and healthy we need energy.

Many cells in the body use fatty acids for energy production. For example, your heart muscle cells use fat metabolism to meet up to 90% of the energy needs.

The brain and central nervous system, synthesizes this amino acid. There it plays a key role in producing energy and the important neurotransmitter acetylcholine. It is also made in your  liver and kidneys from 2 amino acids : methionine and lysine. The kidneys can also store Carnitine for later use and eliminate the excess through the urine system. Eating a diet rich in animal protein or vegetable protein, will help you get healthy lysine and methionine levels.

L-Carnitine also has a secondary function. helps remove some waste products from the cells to prevent them from accumulating and causing problems.

The body needs vitamin C, Iron, Vitamin B6, B3, to properly synthesize this amino acid. As a result, stores around 98% of the L-Carnitine reserves in the muscles, including your heart muscle and the rest in the liver and blood.

Exercise Performance

L-Carnitine may improve exercise recovery and may increase oxygen supply to your muscles. Possibly increase blood flow and nitric oxide production. As a result,  helping delay discomfort and reduce fatigue. Also it may reduce muscle soreness after exercise and it may increase the production of red blood cells, which transport oxygen throughout your body and muscles.

“This nutrient is not only for athletes”. By participating in mitochondrial metabolism L- Carnitine plays an important role in many diseases, such as cardiovascular disease, Alzheimer’s, hyperthyroidism, diabetes type 2 and to maintain healthy aging.

Several studies have shown the benefits of L- Carnitine in controlling blood pressure and the inflammatory processes associated with heart disease or heart problems. Improvements in exercise resistance have been observed in people with ventricular arrhythmias, heart failure and coronary artery disease.

Man and women experiences improvements in waist circumference, a biomarker of metabolic syndrome, when taking Carnitine supplements, in researches trials.

Aging or chronic diseases can result in muscle wasting and undernutrition. By taking L-Carnitine you can prevent these conditions.

Thyroid problems and L-Carnitine

Hyperthyroidism characterizes a condition by an overproduction of hormones by the thyroid gland and decreases the amount of carnitine in the body, specially in muscles. Consequently causing muscle pain. Combining L-Carnitine with selenium can reduce the symptoms of hyperthyroidism and improve quality of life.

Hypothyroidism symptoms like fatigue, also improves with the use of L-Carnitine.

Weight loss

Since this amino acid 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. While it may aid with weight loss for obese individuals or older adults, a thorough diet and exercise regimen must be in place first.

Other symptoms of chronic disease

Most chronic diseases lead to a loss of mitochondrial function that can result in fatigue and other symptoms. Research suggests that combinations of supplements, including carnitine, might help improve mitochondrial function and can reduce significantly the fatigue.

Effects on brain function 

Human studies shown that taking L-Carnitine daily helps reverse the decline in brain function associated with Alzheimer’s disease and other brain diseases.

Where do you find L-Carnitine in food?

You can get small amounts of Carnitine from your diet.

The best food sources are meats, poultry and milk. Red meat has one of the highest concentrations. You can find also in small amounts in fruits and vegetables. Non-animal sources include whole-wheat bread and asparagus. Vegans may be unable to produce or obtain enough. If you are vegan it is recommended to supplement.

Interestingly, food sources of L-Carnitine have a greater absorption rate than supplements. According to one study, 57- 84% of L-Carnitine absorbs better from food. A healthy individual can also produce this substance naturally from the amino acids methionine and lysine if your stores are low.

Your Carnitine levels are influenced by how much you’re eating and how much your body is producing. However older adults may also benefit from L-Carnitine supplements, because research shows that your levels tend to decline as you age.

The Linus Pauling Institute recommend that anyone who does decide to take carnitine supplements should consider Acetil-L-Carnitine at 500 mg to 1000 mg a day.

I personally take Acetil-L-Carnitine 500 mg a day, and for me works very well.

Before taking any supplements, it is always advisable to speak to your doctor.

by Helena

Naturalize Yourself!