L-Carnitine is a naturally-occurring amino acid, taken in through certain foods and in supplement form, which plays a major role in burning fat as energy. It helps convert triglycerides -- fat in your blood -- into fuel for your body, which can be especially beneficial for endurance athletes. There is no recommended daily allowance, or RDA, for L-Carnitine, so it's best to consult your doctor before supplementing it in your diet.
The Facts
Carnitine is the generic term for L-Carnitine. L-Carnitine is derived from two essential amino acids, lysine and methionine, in your kidneys and liver, according to Vanderbilt University. The Office of Dietary Supplements, or ODS, states that most people do not need to supplement L-Carnitine in their diet because their kidneys and liver produce enough of the amino acid. However, people with carnitine deficiencies, or kidney and renal diseases, may need to supplement L-Carnitine to compensate for the lowered production.
History
According to Vanderbilt University, carnitine was discovered in Russia early in the 20th century and was named after the Latin terms, carno and caris. It was found to help synthesize fats to produce energy in the body, and it requires the presence of niacin, vitamin B6 and iron. Bodybuilding.com states that L-Carnitine has been one of the most widely studied dietary supplements since it was discovered, totaling more than 18,000 documented studies. It has been shown to improve memory, mental capacity, heal certain injuries, improve cardiovascular function, boost male fertility, promote healthy skin and may help promote increased energy and weight loss, all while having very few side effects.
Fat Oxidation
While many commercial L-Carnitine supplements suggest their product can help to burn fat and boost your energy levels, these claims may not be entirely accurate, according to the ODS. The ODS does recognize the fact that carnitine does play a major role in oxidizing fat for fuel; however, it also states that supplementation is usually not necessary for most people. Eating a healthy, well-balanced diet including red meat and animal products, such as milk, will yield about 60 to 180 mg of carnitine per day. Used as a weight loss or performance-boosting supplement, you can consume as much as 2 to 6 g of Carnitine per day, but you should consult your doctor before doing so.
Side Effects
Supplementing about 3 g of L-Carnitine per day is generally recognized as safe, but there are several minor side effects that you may experience, according to the ODS. These side effects include nausea, vomiting, cramps, diarrhea and a fishy body odor. Excess L-Carnitine is filtered out of the body through your urine, so overdosing on L-Carnitine is usually not an issue, although you should not exceed the manufacturer's dosage recommendation.
Misconceptions
Simply taking L-Carnitine supplements without adequate daily exercise will not lead to weight loss. L-Carnitine is associated with fat burning during extended periods of exercise, such as workouts lasting longer than 60 minutes. Also, consuming more L-Carnitine will not necessarily lead to increased fat loss. Your body produces most of the L-Carnitine you need. Consuming animal products can help to supply your body with Carnitine. For instance, 4 oz. of beef steak contains 56 to 162 mg; 1 cup of milk has 8 mg; and 4 oz. of chicken breast offers 3 to 5 mg.
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