Many people have heard of L-Carnitine and often understand that it helps in weight loss, whereas the scientifically proven benefits of L-Carnitine are that it helps reduce fat mass, increases muscle mass, and reduces fatigue. Therefore, understanding what L-Carnitine is and how it benefits the body is important to help you choose to consume it appropriately.
Getting to Know L-Carnitine
L-Carnitine is a substance that the body can produce by itself in the liver and kidneys from two amino acids named Lysine and Methionine, which the body uses in the process of converting fat into energy. L-Carnitine thus plays an essential role in the process of breaking down fatty acids in the body, and the body also gets L-Carnitine from consuming foods like red meat, nuts, and avocados.
The Journal of Sports Medicine and Physical Fitness has researched the effectiveness of L-Carnitine in overweight women, comparing four groups: group 1 with a placebo, group 2 with L-Carnitine, group 3 with exercise and placebo, and group 4 with exercise and L-Carnitine. The results at 8 weeks showed that in the group that performed aerobic exercise and consumed 2 grams of L-Carnitine daily, there was a significant reduction in body inflammation (hs-CRP). Studies have shown that consuming 2 grams daily in the elderly group led to an increase in muscle mass and a reduction in fat, and also reduced body fatigue.
L-Carnitine is a substance with very few side effects on the body and is highly effective when used in conjunction with exercise. It is recommended to exercise for at least 40-50 minutes per day to help break down fat. For athletes or people who consume L-Carnitine supplements for sports to help break down fat and improve muscle function, it is advisable to stop using it to allow muscles to rest at least once a month and not to use it continuously for long periods.
Supplementing L-Carnitine
Currently, L-Carnitine supplements are widely interested, and the type of L-Carnitine used is classified into 3 forms:- L-Carnitine (LC) is quite popularly used
- L-Acetylcarnitine [L-Acetylcarnitine (LAC)] is the only form used in treating Alzheimer’s disease and other brain disorders
- L-Propionylcarnitine [L-Propionylcarnitine (LPC)] is effective for diseases related to the blood vessels in the arms and legs (Peripheral Vascular Disease-PVD) caused by diabetes or hardened arteries
Even though L-Carnitine is beneficial to the body, consuming too much can also cause side effects such as nausea, vomiting, increased appetite, body odor, and red rash, etc.
Therefore, it is always important to be aware that for weight loss, regular exercise and choosing the right diet are essential. L-Carnitine is a substance that helps the body convert fat into energy, which the body can produce itself and obtain from food as mentioned earlier. Hence, we cannot determine the exact amount of L-Carnitine the body receives each day. Consulting a specialist before consuming L-Carnitine can help you consume it appropriately and benefit your body genuinely.
Source :
- Deane CS1,2,3, Wilkinson DJ1, Phillips BE1, Smith K1, Etheridge T3, Atherton PJ4. “Nutraceuticals” in relation to human skeletal muscle and exercise. Am J Physiol Endocrinol Metab. 2017 Apr 1;312(4):E282-E299. doi: 10.1152/ajpendo.00230.2016. Epub 2017 Jan 31.
- Malaguarnera M, Gargante MP, Russo C, Antic T, Vacante M, Malaguarnera M, Avitabile T, Li Volti G, Galvano F. L-carnitine supplementation to diet: a new tool in treatment of nonalcoholic steatohepatitis – a randomized and controlled clinical trial. Am J Gastroenterol 2010; 105: 1338–45.
- Stuessi C, Hofer P, Meier C, et al. L: -Carnitine and the recovery from exhaustive endurance exercise: a randomised, double-blind, placebo-controlled trial. Eur J Appl Physiol. 2005 Sep 29
- Rafraf M1, Karimi M, Jafari A. Effect of L-carnitine supplementation in comparison with moderate aerobic training on serum inflammatory parameters in healthy obese women. J Sports Med Phys Fitness. 2015 Nov;55(11):1363-70. Epub 2015 Jan 20.
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