L-carnitine is a non-essential (i.e. it can be manufactured in the body) amino acid and is made from lysine and methionine. It is found naturally in foods including avocados, dairy produce and red meats (beef and lamb).
L-carnitine's primary function in the body is in the process of food and in particular fats. It transfers fat molecules called triglycerides into mitochondria which is used as a source of energy in the body (Bodybuilding.com).
Many scientific studies have been done on L-carnitine and it's possible health benefits to the body. There is some evidence that supplementation can improve the cardiovascular system as well as a number of other health benefits.
In sports nutrition and health supplements it is taken to help with fat burning, improving metabolism and energy and reducing muscle fatigue (Clayton South, Bodybuilding.com)
Supplementing L-Carnitine May Help to Burn Fat
The known function and benefits of L-carnitine has led many to supplement with additional doses of the amino acid. General guidelines suggest that between 2 and 4 grams (2000 - 4000mg) is an acceptable daily intake.
Studies have shown, according the the University of Maryland, that supplementing with L-carnitine can reduce fat mass, increase lean body mass and reduce fatigue although there is limited evidence to suggest that it can have a positve effect on exercise performance.
Other studies acknowledged by the University of Maryland showed that there were some possible benefits of L-carnitine in treating Alzeimer's sufferers and some promising results for those suffering from Chronic Fatigue Syndrome (CFS) however it is clear that more research is required.
Interestingly studies have also shown that supplementation of L-carnitine can also improve male erectile dysfunction. Low sperm counts have also been linked to low levels of L-carnitine in the body (Source: University of Maryland).
Taking L-Carnitine as a Food Supplement Has a Range of Benefits
So, it seems that under a weight of scientific evidence, supplementing with L-carnitine would be a smart move. It has many possible health benefits and very few adverse side effects, although those on medication should seek advice from their physician. For the weight conscious, it has been shown to have some benefit but only when combined with a healthy diet and exercise programme.
The best way to increase the intake of L-Carnitine is through health eating habits and with sources including dairy products, asparagus, avocados and peanut butter.
Sources:
Bodybuilding.com - 'L-Carnitine by Clayton South' Accessed 18 December 2010 by Clayton South
University of Maryland - 'Carnitine (L-carnitine)' Accessed 18 December 2010
