How fatty acids are converted into energy
L-carnitine is a chemical compound that plays an important role in the body's energy metabolism. In this article, you can find out what specific effects it has, which foods in the diet are good sources and what you need to bear in mind when taking supplements such as capsules or powder (in terms of side effects).
What is L-carnitine?
L-carnitine, also known as levocarnitine, is a chemical compound that plays an important role in the body's energy metabolism. It is a naturally occurring molecule that is synthesised in organs and tissues in the body, particularly in the liver and muscles, from the amino acids lysine and methionine, but can also be obtained from food.
The main function of this chemical compound is to transport fatty acids into the mitochondria, which act as the power plants of the cells. There, the fatty acids are oxidised (known as β-oxidation) to generate energy in the form of adenosine triphosphate (ATP).
Levocarnitine is also available as a dietary supplement and can be taken to improve physical performance [1] and support fat burning [2], among other things. People who follow a balanced omnivorous diet normally get a sufficient dose of L-carnitine from animal foods such as meat, fish and dairy products. Vegetarians and vegans could benefit from supplements as it is only found in small amounts in plant foods.
However, it is important to consult a doctor before taking L-carnitine in the form of supplements as its use and dosage may vary depending on individual needs.
What effect does L-carnitine have in the body?
It has several important functions in the human body and influences various aspects of metabolism. Here are some of the most important effects and functions:
Supporting fat burning: One of the best-known functions is to support the oxidation of fatty acids in the mitochondria. This means that it helps to convert fats into energy. Whether carnitine actually boosts fat burning and could ultimately help you lose weight has not yet been sufficiently scientifically proven. One study came to the conclusion that the intake of L-carnitine products contributes "slightly" to weight loss, while another study found a significant influence with regard to weight reduction [3,2].
Energy production: By promoting fat metabolism, it contributes to energy production. This is important for the energy supply of all muscles and especially the heart muscle [4].
Reduction of muscle fatigue: L-carnitine can help to reduce the accumulation of lactic acid in the muscles, which can improve muscle recovery and performance. This can benefit athletes who want to increase their endurance and performance [5,6].
Heart health: As a dietary supplement, it can also be used to improve heart function in some heart conditions. For example, it can increase the contractility of the heart muscle and reduce the heart's oxygen demand [7].
Antioxidant effect: L-carnitine has antioxidant properties that can help protect cells from oxidative stress and free radical damage. A study on the effects of L-carnitine supplements in people with coronary heart disease came to the conclusion that carnitine significantly reduces oxidative stress [8].
Brain support: There is evidence that L-carnitine may have a neuroprotective effect and may offer a treatment option for some neurological diseases such as Alzheimer's and Parkinson's [9].
It is important to note that the effects depend on various factors, including individual health, diet and activity. Research on the benefits is not always clear, and effectiveness may vary from person to person.
What foods are high in carnitine?
L-carnitine occurs naturally in various foods, especially animal products. If you have a healthy and varied diet, you generally have a sufficient supply. Here are some foods that are high in L-carnitine:
Red meat: Red meat, especially beef, is an excellent source of L-carnitine. A 100-gram piece of beef can contain around 77.5 mg to 223.5 mg of levocarnitine.
Poultry: Chicken and turkey meat are also good sources of levocarnitine, albeit in smaller quantities than red meat: 100 g of poultry contains around 3.5 mg to 5.9 mg.
Fish: Fish is a good source of L-carnitine. A 100-gram portion of salmon contains around 4.7 to 9.4 mg.
Dairy products: Foods such as cow's milk and yoghurt also contain large amounts of levocarnitine - around 8 mg in a glass of milk.
Eggs: Eggs are another source of levocarnitine with an average of 3 to 5 mg per egg.
Cheese: Some cheeses such as Cheddar, Gouda and Swiss contain small amounts of L-carnitine.
How do you notice an L-carnitine deficiency?
An insufficient supply of L-carnitine can cause various symptoms. However, it is important to note that a deficiency is relatively rare and usually only occurs with certain genetic metabolic diseases or other health problems. Symptoms of deficiency can vary depending on the severity, and not every person with a deficiency will experience all of these symptoms. Possible deficiency symptoms include: Muscle weakness, general exhaustion or fatigue, heart problems, metabolic changes and neurological problems. Children may also experience stunted growth [10].
It is important to emphasise that these symptoms are not specific to carnitine deficiency and can also cause other medical problems. A blood test can measure L-carnitine levels in the body and provide insight into whether a deficiency is present.
Who can benefit from taking pure L-carnitine as a supplement
Taking carnitine powder or capsules is generally not necessary or beneficial for everyone. Instead, the use of carnitine capsules should be carefully considered and recommended by a doctor or nutritional expert. Here are some groups of people who might benefit from taking capsules or similar supplements:
People with a CDSP disorder: Systemic primary carnitine deficiency (CDSP) is a rare inborn metabolic disorder in which the body cannot properly convert fats into energy. Carnitine is used to transport fatty acids from food to the energy centres in muscle cells (mitochondria). This deficiency leads to carnitine accumulation of fats in the liver, muscles and heart.
Symptoms of CDSP in infants can include poor feeding, fatigue, irritability and low blood sugar (hypoglycaemia), but CDSP can also manifest later in childhood with heart and muscle abnormalities.
Some people with CDSP are not diagnosed until adulthood and have mild or no symptoms. CDSP is caused by mutations in the SLC22A5 gene and is inherited as an autosomal recessive genetic disorder. CDSP is treatable by taking daily L-carnitine supplements [11].
Athletes and bodybuilders: Some athletes use carnitine supplements to improve fat burning and endurance. However, there are mixed study results regarding the effectiveness of carnitine for these purposes, and the benefits may vary from person to person [1,2,12].
People suffering from certain neurological conditions: There is research on whether L-carnitine may provide some support for neurodegenerative conditions such as Alzheimer's and Parkinson's disease. However, this has not yet been sufficiently clarified and is the subject of further research [9].
When using supplements, it is advisable to do so under medical supervision to ensure that there are no drug interactions or other health risk factors that could cause side effects. It's also important to follow the manufacturer's dosage recommendations.
When to take carnitine?
The right time to take L-carnitine products depends on your goals and reasons for taking them. Here are some tips for taking them:
With meals: Taking L-carnitine supplements with your daily meals can improve L-carnitine absorption, as it is absorbed along with other nutrients from food.
As recommended by your doctor: If your doctor has prescribed L-carnitine supplements to treat a specific health condition, you should follow your doctor's instructions exactly, including the recommended dosage and when to take it.
How much pure L-carnitine should you take per day?
The recommended daily dosage may vary depending on a person's individual needs, health and goals. The typical recommended dosage of carnitine supplements is between 500 mg and 2,000 mg per day.
Does L-carnitine as a supplement have side effects?
L-carnitine is generally considered safe when taken in appropriate amounts and the dosage recommendations are followed. However, there are some possible side effects to be aware of, including gastrointestinal discomfort, allergic reactions such as skin rash, itching or swelling, bad odour of urine or sweat and exacerbation of seizures in epilepsy [13].
Are there vegan L-carnitine capsules?
Levocarnitine is mainly found in animal foods, as it is synthesised by animals and humans from the amino acids lysine and methionine. Plant foods usually contain only small amounts or none at all.
Vegetarians and vegans can, however, use supplements that contain synthetic levocarnitine from non-animal sources. This synthetic levocarnitine is usually derived from raw materials such as glucose or fermentation of bacteria and is therefore of plant origin.
Sources:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6343764/
[2] https://www.sciencedirect.com/science/article/abs/pii/S1043661819315117
[3] https://pubmed.ncbi.nlm.nih.gov/32359762/
[4] https://www.ahajournals.org/doi/pdf/10.1161/01.RES.61 .3.396
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872767/
[6] https://www.mdpi. com/2072-6643/15/11/2587
[7] https://www.auctoresonline.org/article/the-uses-of-l-carnitine-in-cardiology
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4125592/
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9524645/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8394427/
[11] https://www.ncbi.nlm.nih.gov/books/NBK84551/
[12] https://pubmed.ncbi.nlm.nih. gov/24263659/
[13] https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/
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