By Shellie L. Rosen, Ph.D., Dipl. O.M. (NCCAOM)®, DOM, L.Ac.
Carnitine is an amino acid produced by the body and found in animal products and supplements. Carnitine is primarily known for helping transport fat into mitochondria for energy. Mitochondria play a crucial role in cellular energy by producing ATP (adenosine triphosphate). Because carnitine mobilizes fuel for cells, it helps with imbalances throughout the body. As we age, we need more carnitine. Dietary or supplemental carnitine can benefit heart conditions, neurological performance, diabetes, and musculoskeletal strength.
The National Institute of Health lists carnitine as a “conditionally essential nutrient,” stating that supplementation is only necessary in rare medical conditions. However, low carnitine is common in aging and in those who consume little to no red meat. Digestion changes as we age. We absorb less protein and make less carnitine due to a lack of necessary precursor ingredients. The form “L-carnitine” undergoes rapid conversion from lysine and methionine and depends on the presence of vitamin C and co-factors, including B3 and B6. More than 95 percent of L-carnitine stores are in muscles, and trace amounts reside in the blood, liver, heart, and kidneys. Aging muscles and organs are low in carnitine.
Low carnitine can affect energy, weight, and cognition but most significantly affects heart function. Most cells have between 500 and 2,000 mitochondria, but the heart cell has 5,000. Carnitine activates the cells’ energy, getting the proper amount into the body and directly supporting the heart.
Food sources for carnitine vary significantly in amounts per serving. The L-carnitine in 3 ounces of meat ranges from 80 mg for steak and beef to 3 mg for chicken. If you decide to supplement, consider your health goals and pick the form of carnitine that will work best for you. Acetyl-L-carnitine (ALCAR) is best for brain health and can pass the blood-brain barrier. It may have neuroprotective effects and can help cognition and neurodegenerative diseases. ALCAR can reduce symptoms of chronic and acute pain and may be beneficial for neuropathy. Doses range between 500 mg to 3,000 mg per day. Propionyl-L-carnitine helps increase nitric oxide in the body, promoting better blood flow and circulatory and cardiovascular health. This helps with hand and foot circulation, myocardial infarction, and even kidney disease. Doses may be up to 2 grams per day. L-carnitine L-Tartrate is the most popular form and helps with energy metabolism. Doses range between 1,000 mg and 4,000 mg per day. If you have a seizure disorder, you should not take carnitine.
The best focus regarding carnitine supplementation is its ability to mobilize energy that benefits all body systems. L-carnitine is often promoted for athletic performance, muscle maintenance, or as part of a weight-loss strategy. Still, a 2020 systematic review and meta-analysis of 37 randomized controlled clinical trials noted a “modest” effect on body weight for overweight adults. Carnitine is a helpful tool to ensure the mitochondria in our cells have adequate ATP power, but it is not a quick fix. Cellular energy benefits the brain, the heart, the metabolism, and the mood. To combat fatigue during the fall, consider whether you fit the criteria for carnitine supplementation. Abundant blessings with your energy this fall.
