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Carnitine

Recommendation​

Regarded as a low benefit low drawback supplement, I am making no recommendation or warning. Has mild positive effects on exercise performance as well as soreness. See usage section for dosing and plans.

About​

Carnitine is an amino-acid-like compound involved in support of the metabolism. It transports long-chain fatty acids into mitochondria to be oxidized for energy production and also participates in removing products of metabolism from cells. Carnitine is concentrated in skeletal and cardiac muscle tissues. Healthy individuals, including strict vegetarians, synthesize enough L-carnitine naturally to not require supplementation.

Forms​

Carnitine supplements come in 4 major forms, all are safe and act differently on the body.

L-Carnitine: A.K.A carnitine is the standard biologically created form.

Acetyl-L-Carnitine: A.K.A ALCAR seems to benefit the brain function of those with neurodegenerative diseases (1)

Propionyl-L-Carnitine: A.K.A PLCAR is a rarer form used to increase nitric oxide production which improves blood flow (1)

L-Carnitine L-Tartrate: A.K.A LCLT is simply L-Carnitine using L-Tartrate as a carrier to increase absorption rate.

Benefits​

Many studies have tested the effects of carnitine on exercise performance. Those which focused on weight loss found no conclusive evidence (1) (2). Although studies focused on recovery, muscle oxygen supply, stamina, muscle soreness, and red blood cell production all yielded positive, although mild, results with larger or more long-term dosage.

Safety​

Carnitine may raise blood levels of trimethylamine-N-oxide (TMAO) over time which is linked to an increased risk of atherosclerosis — a disease which clogs arteries. (1) (2)

Reported side effects include:

  • Nausea
  • Vomiting
  • Stomach upset
  • Heartburn
  • Diarrhea
  • Seizures.
  • "Fishy" odor in urine, breath, and sweat

Combinations​

Acenocoumarol, thyroid hormone, and Warfarin (Coumadin) can interact with L-Carnitine (1)

Usage​

For most trials conducted with L-Carnitine, 1-3g daily was used.

Other Uses​

Can possibly aide against cognitive and mitochondrial decline in older individuals. Can also reduce symptoms of type 2 diabetes. One study found a substantial drop in systolic blood pressure indicating greater heart health while using carnitine.