What is L-carnitine good for?
L-carnitine is an important compound that transports fatty acids into our cells for the production of energy, a crucial process for our body to be able to function.
L-carnitine's role in the body
Our body produces its own L-carnitine in the brain, liver, and kidneys, and the vast majority of it is then stored within our muscles until the moment it is needed.
Interestingly, in order for us to produce L-carnitine in sufficient amounts, we need generous amounts of vitamin C, which just goes to show how interconnected everything can be regarding proper nutrition.
L-carnitine is thought to increase the mitochondrial function of our cells, which plays a key role in how we deal with disease and infection, as well as how we age. Studies suggest that L-carnitine supplementation could offer several health benefits, including enhanced muscle recovery, oxygen supply, red blood cell production, stamina, brain function, and even weight loss.
Benefits for weight loss
In fact, due to the way in which L-carnitine transports fatty acids into our cells for energy production, it is often incorporated into weight loss products. A review of 37 studies found that taking L-carnitine supplements significantly reduced body weight and body mass index, while another review found that obese individuals were able to lose an average of almost 3 additional pounds while taking L-carnitine supplements, compared to those who did not take it.
Related to this, a review of 41 studies found that taking L-carnitine supplementation helps regulate blood sugar levels while also improving insulin sensitivity in people that suffer from diabetes or people who are overweight.
Benefits for mental health
Interestingly, L-carnitine is also being researched for its potential as a treatment for depression. Several studies have found that L-carnitine supplementation significantly improved symptoms in people who suffered from depression when compared to the group who took the placebo. Furthermore, some of these studies also found that L-carnitine was as effective as antidepressant medication, while causing fewer adverse side effects.
The main drawback of L-carnitine supplementation is that its benefits are often indirect, and it can therefore take weeks or even months before any improvements are noticed.
When should I take L-carnitine?
L-carnitine is best absorbed on an empty stomach, and while there does not seem to be an ideal time of day for taking it, if you are interested in L-carnitine's energy-boosting properties, you may benefit from taking it shortly before a workout.
What does L-carnitine combine well with?
L-carnitine with vitamin C, for stomach repair
As mentioned above, vitamin C needs to be present in certain amounts in our body for L-carnitine synthesis to take place, but in addition to that, combining both in supplemental form seems to have added benefits.
One animal study showed that when combining L-carnitine with vitamin C, damaged stomach lining mucous was repaired significantly, but these effects were not observed when either supplement was administered individually, demonstrating the potent synergistic healing properties of this pair of supplements.
L-carnitine with alpha-lipoic acid, for cardiovascular health
L-carnitine has been found to pair well with alpha-lipoic acid, specifically for the purpose of lowering blood pressure and improving cardiovascular health.
What are natural sources of L-carnitine?
If you are interested in achieving your daily L-carnitine intake through your diet, rich sources of L-carnitine include:
- Beef
- Pork
- Chicken
- Cod
- Milk
- Cheese
- Yoghurt
- Avocado
- Asparagus
- Wholemeal bread
L-Carnitine data sources & further reading
Last updated by Asklepios on 30th January, 2025