L-carnitine is a non-essential amino acid which is highly concentrated in the cells of the heart muscle, making it important for maintaining a healthy heart. To ensure a supplement contains the ingredient L-carnitine, check to see that it has the letter "L" or "DL" on the label, with "L being the best option to choose, due to its action. In addition to taking L-carnitine nutritional supplements, levels may be increased naturally through eating avocado, dairy products and plenty of red meat.
Health Benefits of L-Carnitine
L-carnitine is made in the liver and recognised to have multiple benefits for physical health and well-being. Its major benefit, as recognised by Lakin et al. (2006) in Healing Supplements, involves its fat metabolizing properties and the ability to lower blood fats associated with high cholesterol. In The Essential Guide to Vitamins, Minerals and Herbal Supplements, Brewer (2010) highlights key health benefits and healing properties relating to L-carnitine supplements, to include the following:
- regulates fat metabolism
- contains antioxidants
- is an energy source for muscle cells
- help weight loss
- aids digestion – stimulates secretion of gastric/pancreatic juices
- helps treat atherosclerosis – hardening/furring up arteries
- improves poor circulation
- helps fight coronary heart disease
- improves exercise tolerance/duration in angina patients
- reduces calf pain
- minimizes diabetic neuropathy symptoms – numbness, burning, pins and needles
- promotes regeneration of nerve fibres
- helps elderly fatigue sufferers
- improves sperm health
- increases response to Viagra in diabetic men
L-Carnitine Dosage, Cautions and Side-Effects
The recommended dosage of L-carnitine is between 50mg and 3g each day, which is typically divided into smaller doses taken at different intervals. According to Brewer (2010), taking very high doses of L-carnitine can result in both diarrhoea and body odour. In 1,001 Home Health Remedies, Browne et al. (2007) recommend seeking medical advice from the family doctor before taking L-carnitine supplements, while those suffering from kidney disease should exercise special caution.
Side-effects for doses of L-carnitine supplements, such as nausea and stomach pain may occur in those taking over 2g. It is also likely that regular blood and urine tests will be necessary for those taking large doses of this supplement.
As highlighted above, L-carnitine is a non-essential amino acid which is found in foods such as red meat, avocado and dairy products, with supplements also available from health food shops and pharmacies. Key health benefits of taking L-carnitine, include improved energy levels, sperm health, digestion and heart disease symptoms, while side-effects of large does may include diarrhoea and nausea.
Sources:
Brewer, S. The Essential Guide to Vitamins, Minerals and Herbal Supplements. London: Constable Robinson, 2010.
Browne et al. 1,001 Home Health Remedies. London: Reader's Digest, 2007.
Lakin et al. Healing Supplements. London: Reader's Digest, 2006.
Kate Le Page - Kate Henning-Le Page writes about eating disorders, body image and recovery issues. She specializes in anorexia recovery.
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