L-Carnitine is a nonessential amino acid produced mostly in the kidneys and liver. To produce this amino acid, the body must also have adequate amounts of vitamins B and C, and the two essential amino acids lysine and methionine. Most L-Carnitine in the body is located in muscle tissue which use fatty acids as fuel. L-Carnitine in the body may be supplemented via food or other sources. Everyone uses L-Carnitine, but weightlifters and athletes, growing children and teens, and pregnant women use their natural L-Carnitine stores more quickly than others. Vegetarians do not get as much L-Carnitine in their foods as meat-eaters and so could benefit from supplementation.
Burn Fat
L-Carnitine's major role in the human body is to bind to fat cells and carry them to the mitochondria of cells where the fat cells are used as fuel. Because L-Carnitine aids in fat loss, it is of particular benefit to weightlifters and bodybuilders who wish to burn fat. Most weightlifters take L-Carnitine before their aerobic exercise so that fat stores in their bodies are used for fuel.
Improve Bone Mass
As we age, the carnitine in our bodies naturally diminishes. Bones are affected because of L-Carnitine's role in certain metabolic functions they require to maintain mass. A diet high in L-Carnitine, as well as nutritional supplement, aid bodybuilders as they age so as to maintain the bone mass necessary for continued health.
Other Benefits
According to the University of Maryland Medical Center, L-Carnitine also increases muscle mass, reduces fatigue, aids in muscle repair and improves liver function by removing fat. In addition to these bodybuilding-related benefits, L-Carnitine can also improve such health conditions as kidney disease, male infertility and an overactive thyroid.
L-Carnitine Sources
The body produces L-Carnitine, but it also occurs naturally in meat products, milk products, some grains, eggs, legumes, seeds and nuts, and some fruits. In addition to food sources, there are several kinds of L-Carnitine supplements on the market. It is available in liquid, capsule and tablet form. The liquid and capsule forms tend to release more quickly than the tablet. Supplements should be taken before exercise on an empty stomach.
References
- University of Maryland Medical Center - L-Carnitine
- "Natural bodybuilding", John Hansen, 2005
- "The Carnitine Miracle"; Robert Crayhon; 1998.
- Linus Pauling Institute - L-Carnitine
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