L-Carnitine
L-Carnitine is made in the body using lysine and methionine, which means that it is a non-essential amino acid. The demand for L-Carnitine is often higher than what the body produces, which means that supplements may be necessary.
According to Joe Cohen from Self Hacked, L-Carnitine is useful for a myriad of conditions. It is an antioxidant, can boost energy, mood and enhance cognition. (1)
The best way to get the L-Carnitine you need is by eating a healthy balanced diet. Some individuals mainly those who are on a vegan or vegetarian diet may struggle to get the L-Carnitine they need and may benefit from supplements. Food sources include chicken breast, beef steak, minced beef, ice cream, milk and asparagus, beef provides the most L-carnitine of these foods.
Benefits may include
- Maximising endurance
- Help in the breakdown of stored fats
- Increasing oxygen uptake and reducing the build-up of lactic acid
- Promoting fertility
- Alleviating fibromyalgia
- Supporting cognitive function
Benefits of L-Carnitine
1) Maximises endurance
L-Carnitine is mainly stored in the skeletal muscles and transforms fatty acids into energy for muscular activity. It also helps to transport fatty acids into the cells.
2) Helps to breakdown stored fats
It allows the liver to use fat faster and aids energy production. L-Carnitine may promote weight loss and can alleviate cellulite by helping to convert fats to energy.
3) Increases oxygen uptake and reduces the build-up of lactic acid
Supplementing with L-Carnitine may reduce muscle soreness as it reduces lactic acid production, and it may improve athletic performance by increasing the body’s oxygen uptake. Increasing oxygen uptake may help to delay fatigue.
4) Promotes fertility
According to WebMD, research suggests that L-Carnitine, alone or in combination with acetyl-L-carnitine, increases sperm count and sperm motility in men with fertility problems. The acetyl form of L-Carnitine may help restore menstruation in women. (2)
5) May reduce fibromyalgia pain
It may relieve musculoskeletal pain, depression and improve general health in people with fibromyalgia
5) Supports cognitive function
L-Carnitine may enhance cognitive function. A study found that the oral administration of levocarnitine reduced fat, increased muscle mass, reduced fatigue, increased activity levels and improved cognitive function. (3)
L-Carnitine works well with
- Green tea to help with weight loss
- Chromium to promote weight loss
- Zinc for fertility
- HMB (Hydroxymethylbutyrate) to improve lean muscle mass
- Conjugated linoleic acid (CLA) to increase muscle tone
- Arginine to help breakdown fat
- Coconut oil to support weight loss
- Nos supplement to boost performance
Resources
Last accessed online 21/05/2020
- https://www.selfhacked.com/blog/carnitine-top-18-science-based-health-effects-
- https://www.webmd.com/vitamins/ai/ingredientmono-1026/l-carnitine
- https://www.ncbi.nlm.nih.gov/pubmed/18065594
