Why include L-carnitine in your nutritional routine?

L-carnitine is an essential element in helping with faster and better muscle regeneration by preventing micro-injuries of muscle tissue during exercise.

Carnitine is a water-soluble amino acid that the body synthesizes from two essential amino acids – methionine and lysine via vitamin B6, niacin, iron, and vitamin C1. Under normal conditions, the liver and kidneys synthesize sufficient amounts of carnitine needed by our body. The largest food source of carnitine is animal food, although it can also be found in smaller amounts in wheat, asparagus, avocado, and peanut butter.

L-carnitine – biologically active form of carnitine

L-carnitine is vital in transporting fatty acids into the cell’s mitochondria.

As a result, energy is generated. Carnitine is one of the most common supplements for vegetarian diets, and it can be found on the market in three forms: acetyl-L-carnitine, propionyl-L-carnitine, and in the most common and most studied form: L-carnitine1.

The roles of L-carnitine in the body

There are a large number of positive results that have been shown by studies that have dealt with the use of L-carnitine for human health. Scientists believe hereditary genetic diseases are closely related to insufficient synthesis of carnitine in the body. Therefore, patients are recommended to use L-carnitine as a dietary supplement. Hemodialysis patients are also advised to use L-carnitine as a dietary supplement, and the protective effects of using L-carnitine for cardiovascular health have also been proven2. 

L-carnitine also helps faster and better muscle regeneration by preventing micro-injuries to muscle tissue during exercise1. In addition to all of the above, it also helps the skin to look better and healthier. Wondering how? By excreting fat from the blood, L-carnitine simultaneously reduces fat accumulation in the layers of the skin, resulting in less oily skin with fewer pimples and blackheads3. Organs that primarily use fatty acids as an energy source contain the highest L-carnitine concentration, such as the heart, brain, and skeletal muscles1.

The role of L-carnitine has been most intensively investigated in weight loss, recreation, and sports activities. Without L-carnitine, the body cannot use all the fat we eat as energy.

L-carnitine is a carrier of fatty acids through the cell membrane into the mitochondria, where the fatty acids are burned and used as a source of energy. More L-carnitine in the body reduces the deposition of fat deposits, mainly on the abdomen, hips, and buttocks. With L-carnitine, exercise is more intense, and there is less feeling of fatigue in the body, which achieves the maximum effect of exercise1.

Chromium (Cr) – significance in prevention and therapy

Chromium is an essential element crucial for maintaining normal blood sugar levels4. Chromium increases HDL (“good”) cholesterol5 and reduces total cholesterol6. Brewer’s yeast stands out as the richest source of chromium, while smaller quantities of this mineral can also be found in unprocessed cereals and grains.

Nutritionists recommend a daily chromium intake of 50 to 200 µg. However, it would help if you were careful with chromium intake because extremely high intake (1000 µg and more) can cause damage to the liver and kidneys. The appearance of type II diabetes in old age is associated with chromium deficiency in the diet over a more extended period of life. 

Literature:

1. Fielding, R., Riede, Riede, L., Lugo, J.P., Bellamine, A. (2018) L-Carnitine Supplementation in Recovery after Exercise. Nutrients. 10 (3), 349, 1–17.
2. Fritz, I.B. (1959) Action of carnitine on long chain fatty acid oxidation by liver. Am. J. Physiol. 197, 297–304. doi: 10.1152/ajplegacy.1959.197.2.297.
3. Peirano, R.I., Hamann, T., Düsing, H.J. et al. (2012) Topically applied L-carnitine effectively reduces sebum secretion in human skin. J. Cosmet. Dermatol. 11 (1), 30–36. doi:10.1111/j.1473-2165.2011.00597.x
4. Saner, G., Yüzbasiyan, V., Neyzi, O. et al. (1983) Alterations of chromium metabolism and chromium supplementation’s effect in Turner syndrome patients. Am. J. Clin. Nutr. 38, 574–578.
5. Riales, R., Albrink, M.J. (1981) Effect of chromium chloride supplementation on glucose tolerance and serum lipids including high-density lipoprotein of adult men. Am. J. Clin. Nutr. 34, 2670–2678.
6. Wang, M.M., Fox, E.Z., Stoecker, B.J. et al. (1989) Serum cholesterol of adults supplemented with brewer’s yeast or chromium chloride. Nutr. Res. 9, 989–998.