Carnitine was first discovered over a hundred years ago, it wasn’t until the 70’s that we began to realize just how important this coenzyme is - it’s a crucial component in the production of your energy. Research suggests that 90 to 95% of our body’s energy is produced by the mitochondria (each cell in your body contains up to a thousand of them). These mitochondria produce energy through a process known as ATP - it transports energy within the cells. Without ATP, life would not be possible. Natural L carnitine is an important part of this process. Carnitine acts as a transporter; picking up the fatty acid “fuel” which flows through our blood’s plasma, and delivering it to the mitochondria (which can then turn it into energy). While short and medium chain fats can enter the mitochondrial membrane by themselves, the long-chain fatty acids need carnitine to transport it.

What is L-Carnitine?

Systematic (IUPAC) name 3-hydroxy-4-(trimethylazaniumyl) butanoate
A derivative of the amino acid, lysine, healthy individuals manufacture enough of this substance which plays an important role in cellular activity, converting long chain fatty acids so the body can use them.

How is it Made?
In animals, carnitine is biosynthesized primarily in the liver and kidneys from the amino acids lysine (via trimethyllysine) or methionine. Vitamin C (ascorbic acid) is essential to the synthesis of carnitine. During growth or pregnancy, the requirement of carnitine might exceed its natural production.

Where is it Found?
Dietary sources of carnitine include foods of animal origin, such as meat and dairy products. Red meat (particularly lamb) and dairy products are the primary sources of carnitine. Carnitine can also be found in fish, poultry, tempeh (fermented soybeans), wheat, asparagus, avocados, and peanut butter. Cereals, fruits, and vegetables contain little or no carnitine. Carnitine can be manufactured in the body provided the requisite vitamins and minerals are also present. A typical Western diet supplies about 100mg of carnitine per day. It is found mostly in red meats and dairy products. Plant foods are not good sources of carnitine.

L carnitine deficiency symptoms
If you frequently experience fatigue, get tired easily, have low energy during physical activity, or have muscle aches, these may be signs of a deficiency. It has been said that L carnitine supplements can help replenish deficiency and support your health. L carnitine is often recommended to take carnitine supplements before 3 pm, so they wear off by the time you go to sleep.

Benefits / Uses
Through research and clinical trials, there is a vast data which suggests L carnitine benefits our health in more ways than one. Some of the alleged benefits are:

Brain
The “acetyl” part of acetyl L carnitine benefits the brain through the formation of a neurotransmitter known as acetylcholine which is vital for the proper functioning of the brain and nervous system. In addition, L carnitine has antioxidant properties which may help neutralize free radical damage. There have even been studies which point to L carnitine possibly being beneficial for degenerative brain conditions like Alzheimer’s, but further research will be needed to interrogate further. For these reasons, L carnitine supplements have been nicknamed anti-aging “brain food” and have been highly recommended by many for supporting brain health.

Weight
Most of us obsess on what we consume (calories, fats, carbs, etc) but what we really should take into account our metabolism. A “good” metabolism is why some people seem to consume whatever they want without gaining a pound while others become overweight from merely eating an average amount. There have been studies which have demonstrated that the obese have lower levels of L carnitine. World-renowned nutritionist Robert Crayhon has claimed it’s the most important supplement for enhancing weight loss. Reportedly consuming healthy omega-3 fatty acids along with L carnitine benefits the metabolism by supporting energy production.

Heart
As mentioned, the heart is a muscle which reportedly gets up to 70% of its energy through metabolizing fatty acids, so it’s obvious why many claim L carnitine is so beneficial for it. But in addition, there are several other reasons why it might support the heart.
Studies including some placebo-controlled, double-blind clinical trials have shown vast evidence that suggests L carnitine may help angina, hardening of the arteries, heart failure, post-heart attack survival, and more.

Male infertility
Carnitine has also been used for male infertility. Low sperm count and abnormal motility have been linked to low carnitine levels in men. Several studies have shown that L-carnitine helped increase sperm counts and motility.
Other conditions L-carnitine supplementation may be of benefit include:

Carnitine (L-propionylcarnitine) has been used in connection with intermittent claudication, a peripheral vascular disease of the legs. At least one well-designed study suggests that carnitine supplements, particularly proprinylcarnitine, may improve muscle function and exercise capacity in those with peripheral vascular disease (PVD).

Dosage
Carnitine is not an essential amino acid and, since it is not a vitamin or a mineral, no RDA or dietary reference intake (DRI) values have been established. The L-isomer of carnitine (L-carnitine) is the only physiologically useful form of carnitine. Recommended doses of l-carnitine supplements vary depending on the health condition being treated. The normal recommended dose appears to be 500 milligrams (MG) to 1,000 mg per day. Then gradually work up to 2 to 4 grams (2,000 to 4,000 mg) per day.

Possible Side-Effects / Precautions / Possible Interactions
Taking normal levels of L-carnitine does not cause any negative effect on your body. Generally, the prescribed dosage of L-carnitine is not more than 5 grams per day. The dosage needs to be strictly followed. Some discomfort was reported where higher levels L-carnitine were taken. Thus, the possibility of L-carnitine side-effects is rare but not nil. Following is a list of possible side-effects of L-carnitine: