The Benefits of Carnitine

A natural fat-burner with anti-aging properties and more!

Carnitine is an incredible amino acid with amazing properties and benefits, including weight loss, fitness and anti-aging. L-carnitine helps the body produce energy, and it’s important for heart and brain function, muscle movement, and many other body processes.

The University of Maryland Medical Center explains, “It can help your body convert fat into energy through a process called fat oxidation.” It also contributes to weight loss because it may increase muscle mass and metabolic rate and as a result burn more calories during the day.

The multi-faceted benefits of acetyl-l-carnitine in brain cells make it an important supplement that we can take to maintain and improve overall neurological functions. It helps to maintain a young brain. The use of carnitine also showed some promise in a controlled trial in selected cases of male infertility by improving sperm quality.

Carnitine also has an antioxidant effect, which helps human aging and health. Carnitine can help to maintain bone mass, help to treat symptoms of hyperthyroidism, improve symptoms in moderate asthmatics and some research shows that it can help some heart conditions.
The principal food dietary sources of carnitine are meat, with the highest amount occurring in lamb, poultry, fish, tempeh, wheat, peanut butter, avocados and asparagus. Examples of quantities in some foods:

Product Quantity Carnitine
Beef steak 100 g 95 mg
Ground beef 100 g 94 mg
Pork 100 g 27.7 mg
Bacon 100 g 23.3 mg
Tempeh 100 g 19.5 mg
Cod fish 100 g 5.6 mg
Chicken breast 100 g 3.9 mg
American cheese 100 g 3.7 mg
Ice cream 100 ml 3.7 mg
Whole milk 100 ml 3.3 mg
Avocado 1 medium 2 mg
Cottage cheese 100 g 1.1 mg
Whole-wheat bread 100 g 0.36 mg
Asparagus 100 g 0.195 mg
White bread 100 g 0.147 mg
Macaroni 100 g 0.126 mg
Peanut butter 100 g 0.083 mg
Rice (cooked) 100 g  0.0449 mg
Eggs 100 g 0.0121 mg
Orange juice 100 ml 0.0019 mg

To obtain therapeutic dosages of the supplement, it is necessary to use 500 to 1,000 mg of acetyl-L-carnitine daily, according to the Oregon State University’s Linus Pauling Institute. They reported this dose is generally considered safe for healthy adults. Various carnitine supplements are available over-the-counter as well, including L-carnitine, acetyl-L-carnitine and propionyl-L-carnitine.

Carnitine use is very safe but may produce some side effects. Main side effects include diarrhea, nausea, vomiting and abdominal cramps, according to the Linus Pauling Institute at Oregon State University. Taking more than 3 grams per day can lead to a fishy body odor.

Carnitine is my number one fat-burner natural supplement because it is safe and has multiple benefits. I recommend asking your doctor before using any carnitine  ;)

Marcela Tribin

Marcela Tribin is a dentist, an IFBB Bikini Pro athlete and ATP Team athlete. She loves to write on topics about the latest advances in health, beauty, nutrition and supplements. Her goal is to provide simple but useful information for healthy living!

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