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Carnitine
How You May Benefit:
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Improve cardiovascular health
Support a healthy heart by reducing triglyceride and cholesterol levels
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Increase available energy
Support energy production through the use of fatty acids
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Reduce muscle soreness
Reduce muscle fatigue and soreness by preserving muscle glycogen stores
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Increase fat metabolism
Increase fat metabolism by transferring fats into cells to be burned for energy
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Improve short-term energy
Increase energy expansion and exercise capacity within the heart by decreasing the amount of oxygen required by muscle cells
Overview
Carnitine is an amino acid that plays a key role in our bodies' ability to use fats for energy, which means we can burn them rather than store them. Carnitine has also been shown to increase exercise capacity and delay the onset of muscle fatigue and soreness. Because the need for carnitine can exceed our bodies' production, carnitine is considered a "conditionally essential" nutrient.
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Amount: For fat loss and increased energy during exercise, positive results have been reported with use of 2,000 to 4,000 mg, usually divided in 2 dosages throughout the day.
Theoretically, the higher the levels of carnitine in muscle, the better, as it may lead to more bodyfat being transported and burned.
For heart-healthy benefits, many nutritionists recommend 1,000 to 2,000 mg 2 times daily.
Timing: Carnitine should be supplemented about 30 minutes to 1 hour before exercise. Because other amino acids contained in proteins may hinder or compete for absorption, carnitine shouldn't be used with protein foods or supplements.
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Research has shown that a carnitine deficiency may result in lower ATP (muscle energy) levels. Given that carnitine turnover is accelerated during exercise, shortages could limit the amount of energy available to muscles. The result is a rapid onset of fatigue and subsequent compromised recovery.
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Safety Information
Safety:
If you have liver or kidney disease or diabetes, carnitine is not recommended.
Toxicity:
None known.
Bans and restrictions:
None reported.
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References
Crayhon, R., The Carnitine Miracle: The Supernutrient Program That Promotes High Energy, Fat Burning, Heart Health, Brain Wellness, and Longevity (M Evans & Co, 1998).
Dragan, I.G., et al., "Studies Concerning Chronic and Acute Effects of L-Carnitina in Elite Athletes," Physiologie 26.2 (1989) : 111-29.
Kuratsune, H., et al, "Acylcarnitine Deficiency in Chronic Fatigue Syndrome," Clin Infect Dis 18.S1 (1994) : S62-7.
Pola, P., et al., "Carnitine in the Therapy of Dyslipidemic Patients," Curr Ther Res Clin Exp 27.2 (1980) : 208-216.
Pola, P., et al., "Statistical Evaluation of Long-Term L-Carnitine Therapy in Hyper-Lipo Proteinemias," Drugs Exp Clin Res 9.12 (1983) : 925-934.
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