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L-carnitine
L-carnitine
L-carnitine
What is it:
L-carnitine is a naturally occurring compound and a derivative of the amino acids lysine and methionine. It plays a crucial role in the transport of fatty acids into the mitochondria, where they are utilized for energy production. L-carnitine is often produced for use in food and supplements through a fermentation process involving specific bacteria. This compound is commonly added to certain food products and beverages, especially those targeted at athletes and individuals interested in fitness, to support energy metabolism and enhance endurance. L-carnitine is also available as a dietary supplement due to its potential role in promoting fat metabolism and overall cellular energy production in the human body.
Rating:
L-carnitine is essential for human health, and while it is naturally synthesized by our bodies, there is some evidence that supplementation with L-carnitine may be useful for certain populations and for certain situations. It appears to be useful in weight management and improving lipid profiles, and may improve muscle soreness and damage from exercise. Research is mixed on its effect on exercise performance, and a potential downside of prolonged supplementation is increased levels of a pro-atherogenic compound, TMAO.
Resources:
- L-carnitine nutrition, pathology, and health benefits (review)
- The benefits and downsides of prolonged L-carnitine supplementation (systematic review)
- Beneficial effects of l-carnitine supplementation for weight management in overweight and obese adults (systematic review and dose-response meta-analysis of randomized controlled trials)
- Supplementation with L-carnitine may or may not improve exercise performance depending on exercise intensity (systematic review)
- L-carnitine supplementation could improve lipid profile levels (systematic review and meta-analysis of randomized controlled clinical trials)
- L-carnitine supplementation may improve muscle soreness and markers of muscle damage (systematic review and meta-analysis of randomized clinical trials)
How we rate ingredients
Health is like a bank account, certain ingredients make a deposit into your health bank, meaning they add to
your health. Certain ingredients withdraw from your health bank. We want health promoting ingredients in our diet. To keep things simple, we rate ingredients on a green, yellow, red scale:
Clean
It is naturally occurring in food and has no harmful effects on the body. It is real food. It is health promoting.
Caution
It goes into one or more of the below categories
- It is not naturally occurring in food but doesn’t have data showing it has a harmful effect on the body (additives like Gellan Gum)
- It is naturally occurring but can have some harmful effects on the body (added sugars, oils, gums etc.)
We Avoid
It is known to have a harmful effect on the body (ex. All food colorings, Natural Flavors, MSG, Potassium bromate, aspartame, artificial flavors)
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