Carnitine is a water-soluble amino acid found primarily in meat. It is used by the body to process fats, and it assists in energy production by delivering long-chain fatty acids into cells so they are broken down and used for energy. The body can produce its own carnitine, so most people's bodies manufacture enough to meet their needs.
How it Works
Carnitine transports fatty acids to energy centers of cells known as mitochondria. These power houses transform substances into energy through a process called oxidation. Think of it as plugging into a socket and generating electricity. All this happens with no effort on our part. According to the Office of Dietary Supplements, type 2 diabetes is linked to a defect in fatty-acid oxidation, indicating carnitine as a possible treatment.
Weight Loss
You may have come across carnitine in weight loss supplements. The body can breakdown several substances for energy, usually using what is most readily available. Because carnitine delivers fat directly to energy-burning cells, fat is used as fuel, facilitating weight loss. This decreases catabolism, a process where muscle is used as fuel. Studies indicate carnitine increases endurance and muscle mass, according to the University of Maryland Medical Center. For that reason, some athletes take carnitine to improve performance.
Sources
The primary sources of carnitine are meats like chicken and beef. Fish contain carnitine, ao do dairy products. An 8 oz cup of whole milk has 8 mg. By contrast, 4 oz of steak has between 56 to 162 mg. Vegetables are not the best source; for example, asparagus renders 0.1 mg.
Deficiency
When food is unavailable, the body can break down fat for use as energy. A genetic condition known as primary carnitine deficiency, present at birth, prevents the body from using certain fats for energy. Though rare, symptoms include vomiting, muscle weakness, low blood sugar and confusion.
Precautions
All supplements can cause side effects. Only supplement carnitine after consulting your doctor. According to UMMC, supplementing large doses of 5 g or more per day can cause upset stomach, diarrhea and skin reactions. If you have liver problems, kidney disease, high blood pressure or diabetes, carnitine can complicate these conditions.
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