L-Carnitine, An Overlooked Supplement

What is L-Carnitine & What Does it Do?

It's a quaternary amine that is involved in β-oxidation.

When L-carnitine binds to acetyl groups, it helps to shuttle fatty acids into the mitochondria (pOweRhoUsE oF tHe CeLl), to which these fatty acids are then broken down to generate energy in the form of ATP.

It is primarily stored in heart and skeletal muscle tissue, but some is found in the liver, kidneys, and plasma.

It's synthesized in the liver, kidney, and brain from two EAAs (lysine and methionine), but synthesis requires vitamin C, B6, iron, and niacin.

It can also be ingested from eating animal-products in the diet, primarily red meat, as the absorption rate is around 54-86%. Vegans/Vegetarians have shown to have much less L-carnitine in their body due to dietary limitations.

Can I supplement?­­­­

Yes, but oral supplementation is poor, around 9-25% effectiveness from a single dose, but bioavailability is increased heavily when administered intramuscular or intravenously.

It should also be used with carbs, as studies have shown insulin levels need to be high for L-carnitine to enter into the muscle cells. So using pre- or post-workout would be ideal, since carbs should be high.

Benefits for Physique Athletes:

-Help enhance recovery after exercise

-Increase fatigue resistance by burning more fat and sparing muscle glycogen

-Increase endothelial function and nitric oxide release, increasing blood flow and pumps

-Helps to mitigate oxidative stress during exercise

-Increase glucose uptake into the muscle cells

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