{"id":165165,"date":"2025-06-07T14:24:12","date_gmt":"2025-06-07T14:24:12","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/165165\/"},"modified":"2025-06-07T14:24:12","modified_gmt":"2025-06-07T14:24:12","slug":"benefits-side-effects-and-dosage-per-dietitians","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/165165\/","title":{"rendered":"Benefits, Side Effects, And Dosage, Per Dietitians"},"content":{"rendered":"

Some of these supplement names are getting out of hand. Protein powder<\/a>? Easy to understand. Creatine<\/a>? A little tougher, but whatever. And now L-carnitine? It sounds like something straight out of high school chemistry class.<\/p>\n

\u201cL-carnitine is a naturally occurring amino acid<\/a> derivative that your brain, kidneys, and liver generate from two other amino acids known as lysine and methionine,\u201d says Avery Zenker, RD, the founder of Avery Zenker Nutrition. Amino acids<\/a> are the building blocks of protein that support nearly every biological process in the body, including tissue repair, enzyme production, and synthesis of hormones, she says. <\/p>\n

Meet the experts: <\/strong>Avery Zenker<\/a>, RD, is the founder of Avery Zenker Nutrition. Morgan Walker<\/a>, RD, is a dietitian at Lebanon Valley College. Natalie Allen<\/a>, RD, is a clinical assistant professor of nutrition and dietetics at Missouri State University.<\/p>\n

L-carnitine specifically may help produce energy for workouts<\/a>, improve heart health, and even help ease PCOS symptoms<\/a>. While you can get it through animal-based foods like beef, pork, poultry, fish, and dairy, it\u2019s also available in supplement form, says Morgan Walker, RD, a dietitian at Lebanon Valley College. <\/p>\n

Ahead, experts reveal everything you need to know about L-carnitine supplements\u2014plus, who is best suited to take them.<\/p>\n

Benefits Of L-Carnitine Supplementation<\/strong>It might promote heart health.<\/strong><\/p>\n

\u201cL-carnitine supplementation is associated<\/a> with lower blood pressure, total cholesterol, LDL (bad) cholesterol, and triglycerides, and when these markers are elevated, the risk of heart disease and heart failure increases,\u201d Zenker says. L-carnitine may also enhance energy production in cardiac cells to improve blood flow, reduce inflammation<\/a>, and limit oxidative stress<\/a> (an imbalance in free radicals and antioxidants that can lead to cell damage linked to aging and heart disease), she says.<\/p>\n

Related StoriesIt can potentially enhance exercise performance and recovery.<\/strong><\/p>\n

L-carnitine may increase exercise capacity, reduce muscle soreness<\/a>, and improve recovery after resistance training<\/a>, Walker says. This is primarily due to L-carnitine\u2019s ability to preserve muscle glycogen and use fatty acids as energy during exercise, sparing the use of amino acids, making them available for new protein synthesis to rebuild and grow muscle<\/a>, per 2020 research in Molecules<\/a>. <\/p>\n

It may reduce the risk of type 2 diabetes. <\/strong><\/p>\n

\u201cL-carnitine supplementation has been associated with improved insulin<\/a> sensitivity and glucose uptake, which could be beneficial in managing or preventing type 2 diabetes,\u201d Zenker says. The compound may also reduce fasting blood sugar, according to 2023 research in Frontiers in Nutrition<\/a>. At the same time, it can improve the function of beta cells responsible for producing insulin in the pancreas, per the research.<\/p>\n

Related StoryIt might regulate PCOS symptoms. <\/strong><\/p>\n

L-carnitine supplementation in women with polycystic ovary syndrome<\/a> (PCOS) has been found to improve ovulation (which is usually disrupted in those with PCOS). This may promote fertility and pregnancy rates, per 2022 research in Obesity Medicine<\/a>. L-carnitine supplementation may also improve insulin sensitivity in women with PCOS, potentially aiding in weight management, Zenker says.<\/p>\n

It can aid weight loss.<\/strong><\/p>\n

L-carnitine supplementation may reduce body weight, fat mass, and body mass index<\/a> (BMI), especially in overweight individuals, per 2020 research in the Clinical Nutrition Espen<\/a>. This is because L-carnitine aids fat metabolism by bringing fatty acids into the mitochondria of cells where they\u2019re burned for energy, Zenker says. The process then helps the body utilize fat stores more efficiently. <\/p>\n

Related StoriesPotential Side Effects Of L-Carnitine Supplementation<\/strong><\/p>\n

Taking up to 2,000 milligrams of L-carnitine a day is generally considered safe, though Walker says some people may experience the following side effects:<\/p>\n