Common Name	L-Carnitine
CAS Number	5541-15-1
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1.What is L-Carnitine?

Carnitine is a type of amino acid that benefits energy levels by transporting fatty acids into the mitochondria where they can be burned up and used as fuel. For this reason, many take carnitine as a weight loss supplement to help bump up fat burning. Carnitine occurs in two forms, or isomers: L-carnitine and D-carnitine. L-carnitine is the active form that plays a role in energy metabolism and production. It is produced within the body, but it can also be taken as a supplement or found in many different protein foods as well. In supplement form, it’s available as a capsule, liquid or even injectable. A deficiency in carnitine can be caused by an inadequate intake, excess loss through diarrhea or dialysis, liver disorders, the use of certain medications, and some genetic disorders. Additionally, because it is primarily found in animal products, vegans and vegetarians are at a higher risk of deficiency. Although many people take L-carnitine as a way to speed up weight loss and fat-burning, carnitine benefits include enhancing brain function, preventing muscle damage, regulating blood sugar and increasing endurance as well.

2.What are Different Types of L-Carnitine?

There are several different forms of carnitine available. Here are a few of the most common types: Acetyl-L-carnitine: This type of carnitine is thought to benefit brain health and memory, as shown in animal studies, and has been processed so that it’s able to easily pass the blood-brain barrier. D-carnitine: Also known as the inactive form of carnitine, supplementing with this form can actually cause a carnitine deficiency by blocking the absorption of other active forms, according research on rats. L-carnitine L-tartrate: This type is often found in sports supplements, thanks to its ability to reduce muscle soreness and boost physical performance. Propionyl-L-carnitine: This form helps increase levels of nitric oxide in the body, which dilates the blood vessels to promote better blood flow. L-carnitine fumarate: Preliminary research suggests that this type of carnitine could help support bone health to protect against age-related bone loss.

3.What are Risks and Side Effects of L-carnitine?

When used as directed, carnitine can be safe and effective with minimal risk of side effects. Common L-carnitine side effects that may occur for some include stomach pain, nausea, vomiting and diarrhea. L-carnitine may increase the risk of seizures in those with epilepsy. If you’ve had a seizure before, you should not take carnitine. Additionally, carnitine may worsen symptoms of hypothyroidism. If you have an underactive thyroid, you should consult with your doctor before taking this amino acid. When starting carnitine, as with any supplement, it’s best to start with a low dose and increase slowly to assess tolerance. If you experience any negative side effects, be sure to report to your doctor to determine if supplementation is right for you. Finally, keep in mind that carnitine may enhance fat loss and weight loss for some people, but it should be used in combination with a healthy diet and active lifestyle to see the most results.

4.What are the benefits of L-carnitine?

1. Increases Endurance Because L-carnitine plays a central role in energy production, many use it for bodybuilding and athletic performance as a way to enhance endurance and boost energy levels. In one study out of Turkey published in the Journal of Strength and Conditioning Research, giving professional soccer players three to four grams of L-carnitine before exercise was found to prolong the time it took to reach exhaustion. Similarly, an animal study out of India published in the journal Wilderness & Environmental Medicine showed that giving rats L-carnitine improved exercise endurance. For this reason, supplementing with this amino acid may especially benefit endurance athletes, such as long-distance runners, swimmers or cyclists. 2. May Enhance Weight Loss Many people look to L-carnitine as a way to help shed unwanted pounds and lose weight fast. When combined with diet and exercise, some studies have found that supplementing with it can, in fact, be an effective way to enhance weight loss. One analysis of research out of Iran looked at the results of nine studies and found that supplementing with carnitine led to a significantly greater amount of weight loss as well as a larger drop in body mass index compared to a control group. However, L-carnitine weight loss results may vary, and other studies have turned up mixed results. In a study out of Australia published in the International Journal of Sports Nutrition and Exercise Metabolism, for instance, 36 obese women took either L-carnitine or a placebo and completed eight weeks of aerobic training. At the end of the study, researchers concluded that L-carnitine had no impact on either total body mass or fat mass. Then, a 2020 systematic review and meta-analysis of 37 randomized, controlled clinical trials found that “l-carnitine supplementation provides a modest reducing effect on body weight, BMI and fat mass, especially among adults with overweight/obesity.” While L-carnitine may work for some people, it shouldn’t be considered a quick fix. Pair it with regular exercise and a healthy diet to see maximum results. 3. Prevents Muscle Damage Besides increasing endurance and amping up weight loss, this amino acid also makes a useful supplement for athletes looking to prevent and protect against muscle damage. In one 2014 study published in the Asian Journal of Sports Medicine, 21 male athletes were given either L-carnitine or a placebo daily for two weeks prior to an athletic test. Compared to the control group, those who took L-carnitine were found to have lower levels of certain markers that indicate muscle damage. Furthermore, research in 2018 “demonstrated that l-carnitine alleviates muscle injury and reduces markers of cellular damage and free radical formation accompanied by attenuation of muscle soreness,” while a 2020 study revealed that “L-carnitine supplementation ameliorated muscle damage only in resistance training groups and untrained population.” 4. Helps Amp Up Fat-Burning Besides increasing weight loss, this amino acid also helps kick up fat-burning as well. In one study conducted in Germany, overweight participants received a regular diet, either with or without the addition of L-carnitine. After 10 days, L-carnitine was found to significantly increase the breakdown of fat. Another study published in the Journal of Physiology showed that increasing the amount of carnitine in the muscles helped prevent fat gain by increasing fat burning and energy expenditure during physical activity. 5. Could Boost Brain Function L-carnitine isn’t just good for your body — it’s good for your mind as well. In fact, promising research has found that it may positively impact brain function and cognition. One study conducted by the University of Catania in Italy and published in the American Journal of Clinical Nutrition looked at the effects of daily L-carnitine supplementation on mental and physical fatigue in elderly participants over 100 years old. Not only was it found to reduce total fat mass and increase muscle mass, but it also helped decrease fatigue and improve cognitive function. Other studies have even found that acetyl-L-carnitine, another form of L-carnitine, could help reverse cognitive decline and improve memory in patients with Alzheimer‘s disease. 6. Regulates Blood Sugar Some promising research has shown that carnitine supplementation could aid in maintaining normal blood sugar levels and fighting insulin resistance. Insulin is the hormone responsible for transporting sugar from the bloodstream to the cells, where it can be used as fuel. Too much insulin can lead to insulin resistance, decreasing its effectiveness and resulting in high blood sugar. A study out of Rome published in the Journal of the American College of Nutrition showed that infusing people who had diabetes with L-carnitine improved insulin sensitivity and increased the uptake of sugar from the bloodstream. Another small study in 2010 conducted at Sapienza University’s Department of Clinical Medicine in Rome found that combining L-carnitine with caloric restriction helped reduce insulin resistance and increase sensitivity.