L-carnitine is one of the most essential nutrients to us. It’s necessary for healthy cell activity, repair, and growth. This amino acid derivative is found in almost all cells, and helps regulate fatty acids and the oxidation of cells. L-carnitine serves two main functions in the body: transporting fatty acids to cells to produce bioenergy; and removing the buildup of short- and medium-chain fatty acids that can be a result of poor cell metabolism.

Though l-carnitine occurs naturally in animal products, it can also be present in other foods, such as avocado and tempeh. It’s also considered a powerful antioxidant, since it actively reduces oxidative stress.

The Importance of Amino Acids

Amino acids are essential to healthy cell growth, functioning, and repair. Without the right levels of amino acids, cells and tissues cannot synthesize foods and vital nutrients needed for daily functioning. The body undergoes significant stress during exercise and even day-to-day activities. Amino acids from quality protein sources provide the fundamental building blocks to support the entire body.

Health Benefits of L-Carnitine Supplements

L-carnitine supplements offer many cardiovascular benefits, especially since research shows that only about 60 percent of the amino acid is actually absorbed from food. Even the healthiest diet can fall short of adequate nutrients, especially during training, competition, or other stressors that require recovery and the appropriate metabolization of nutrients. Supplementation can help prevent a variety of diseases, syndromes, and health conditions such as liver disease, heart and skeletal problems, and Alzheimer’s. Some doctors believe it may even help regulate diabetes and blood sugar.

People who are deficient in protein may need to pay special attention to L-carnitine supplementation, since a low- or no-meat diet may lead to a deficiency. Although deficiencies are rare, some studies suggest that low levels of L-carnitine can lead to muscle cramping, fatigue, and premature aging. Since L-carnitine can serve as a powerful antioxidant, it can help combat the signs of aging and cell or muscle degeneration. Other benefits include:

• Providing an energy boost.


• Helping create glycogen in the body, essential to glucose storage.


• Helping prevent degenerative diseases such as AIDS and cancer.


• Improving heart health for those suffering from congestive heart failure (CHF).


• Helping regulate hypertension and immune system problems.

Despite the warnings about low levels of L-carnitine, some studies report that even vegetarians and vegans experience limited signs of deficiency. While these diets do not contain a source of meat and L-carnitine, the body still manages to regulate itself. This means that the body naturally synthesizes enough carnitine on its own, and supplementation simply helps enhance its benefits. However, children and pregnant women may require additional supplementation. A variety of soy-based products can provide adequate nutrition and supplementation. Soy-based infant formulas are now fortified with L-carnitine to ensure appropriate cell metabolism and growth.

How to Take It

Taking L-carnitine supplements can enhance any diet. They’re available in both pill and liquid form, and can be taken at least an hour before exercise. This provides just enough time for the acid to be distributed to the body as needed, and may offer additional benefits during training. Some soy-based products are also fortified with the amino acid, and it’s also used in fat-burning supplements, such as Optimum Nutrition’s Mega Fat Burners.

—Sabah Karimi