L-Carnitine: Nutrition Health Benefits, Dosage, Side Effects and Usage

The use of supplements is a very common practice for pursuing good health. While there are various methods to do so, supplements help to speed up the process and offer a wide range of advantages. Most of the well-established health supplements are made up of powerful natural ingredients that have been scientifically proven to be effective in achieving the objective of the supplement.
One of the most popular health pursuits around the world is weight loss. Weight loss products form one of the largest markets and as such, there are several weight loss pills available today. These pills contain potent ingredients that help the consumer to shed fat.

Amino acids are one of the best ingredients to be used in health supplements as they are not only a naturally occurring chemical compound, but they also offer a lot of benefits. Among those, L-Carnitine is found in numerous diet pills and nootropic supplements. In addition, this amino acid is also associated with other health benefits.
L-Carnitine is also widely acclaimed for being a huge surplus of energy. The most noteworthy point on this regard is that the human body can produce this amino acid on its own. It can be produced naturally in the body through lysine and methionine, which are also amino acids. However, studies have shown that your body will produce enough amount of L-Carnitine only when the body receives sufficient concentration of vitamin C. Studies have shown that almost the entire content of L-Carnitine in the body is available within the muscle mass.
It can also be found in foods such as fish and red meat, though in small amounts. Therefore, it is a wise decision to include L-Carnitine supplements to your daily life. Most amino acids turn out to be extremely beneficial to the body because of the fact that they are mostly in their bioactive form and hold the ability to synthesise into proteins. This write-up aims to give you a detailed analysis of the various health benefits of L-Carnitine, the scientific research that went behind this ingredient, the recommended dosage, usage and the potential side effects associated with it.

Health Benefits of L-Carnitine

Keeps your energy levels high

Studies have established that the consumption of L-Carnitine leads to the supply of fatty acids to the powerhouse of the cell, the mitochondria. Subsequently, these fats are transformed into useful energy which your body uses for its various functionalities.
Furthermore, it has also been shown to improve the functioning of the mitochondria itself. Additional research on this aspect clearly establishes that this plays a vital role in maintaining good health and protecting your body against diseases even as you age.
Gradually, several studies have linked the consumption of L-Carnitine to the healthy functioning of both the cardiovascular system and the brain.
All of this suggests the fact that even when you age, the intake of L-Carnitine keeps the energy of the cells high and multiple important systems of the body and kept in healthy and active condition due to this property.

Helps in weight loss

As it has been mentioned, L-Carnitine helps in conveying the fatty acids into the mitochondria. The resultant energy is expected to help in weight loss by burning the unwanted fat deposits.
However, several studies on both humans and animals have suggested that this functionality of L-Carnitine is up for debate.
For instance, a study report combined from various different sources has displayed that in individuals with obesity, there was a significant amount of weight loss resulting from the intake of this powerful amino acid.
An experimental study in a group of women who exercised frequently demonstrated that the weight loss achieved solely by exercise was the same as that by those who were taking L-Carnitine. This proves that exercise and a proper diet are both sufficient in attaining proper weight loss.
There is still much research to be conducted on human subjects to confirm the weight loss characteristics of L-Carnitine, but the potential is huge.

Promotes the healthy functioning of the brain

L-Carnitine is linked to improved brain activity. A study on animals has provided insight into the fact that the consumption of L-Carnitine helps in maintaining the healthy functioning of the brain with age. In addition, it also helps in boosting the learning capabilities.
Extensive medical studies have indicated that the regular consumption of this amino acid through food or supplements can help in combating the reduced brain function associated with Alzheimer’s disease.
In fact, similar maintenance of brain function was observed in subjects who did not have Alzheimer’s disease. Basically, it indicates that L-Carnitine aids in giving protection to the brain against declination in activity or structure.
An experimental study conducted over a period of 3 months on some subjects with heavy alcoholism has showcased that the intake of just 2g of L-Carnitine on a regular basis helped the subjects to display a significant improvement in their mental functioning.

Good cardiovascular health

Research has shown that L-Carnitine helps in managing blood pressure and reduces the potential risks that may lead to several heart issues.
Studies have also given an outlook over the fact that the intake of just 2g of L-Carnitine helped in causing a marked decrease in the systolic blood pressure. This drop corresponds to better heart health and lower risk of heart.
Even for people who are having certain heart problems, L-Carnitine aids in showing considerable improvement in health.
A year long study demonstrated that the usage of L-Carnitine supplements reduced the risk of the development of heart problems in subjects who took them.

Helps to deal with type 2 diabetes

Studies have indicated the potential of L-Carnitine in reducing the symptoms and risks of type 2 diabetes.
Experimental trials show that L-Carnitine supplements helped in reducing blood sugar levels in subjects with type 2 diabetes.
L-Carnitine also promotes the stabilised utilisation of carbohydrates, thereby aiding in the management of type 2 diabetes.


It has been documented in several of the studies referenced in this article that 2 grams of L-Carnitine are sufficient. This is even supported by studies that deem it safe for long-term consumption.

Possible Side Effects

Although the consumption of L-Carnitine is safe, there have been reports of minor side effects such as upset stomach and nausea. However, these effects do not last for long.
You are suggested to have a medical consultation with your doctor before you try supplements having L-Carnitine.


The consumption of L-Carnitine definitely comes with a very impressive list of health benefits. There are many common foods such as beef, fish, pork, milk and chicken that consist of a good concentration of this amino acid. You can magnify the effects of L-Carnitine derived from foods by taking vitamin C. Foods tend to have better absorption rate of L-Carnitine when compared to supplements.
However, if you do choose to have supplements, make sure you stick to the recommended dosage of 2 grams of L-Carnitine. There are very minor and temporary side effects, and the chances of experiencing them are very low. Nonetheless, consult your doctor regarding this and enjoy the various health benefits of this nutrient.

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