Carnitine: The Best Forms to Use For Exercise Performance, Brain Health, and More

Carnitine supplements are available in several forms, each with specific properties and potential benefits. Some common forms of carnitine sold as supplements include:

• L-Carnitine: This is the most common and biologically active form of carnitine, which is naturally found in our bodies. L-carnitine is often used for improving exercise performance, weight loss, and supporting heart health.
  • Exercise performance: L-carnitine supplementation may improve exercise capacity and reduce muscle fatigue. [PMC8704793]
  • Women’s Fertility: The decline of mitochondrial function with age has been proposed to be a main cause of decline of embryo quality and fertility. L-carnitine is thought to prevent cell damage and promote β-oxidation. Research from a study of women receiving L-carnitine in addition to fertility treatments improved the quality of oocytes. [PMID: 29378447]
• Acetyl-L-Carnitine (ALCAR): This form of carnitine has an acetyl group attached to it, allowing it to cross the blood-brain barrier more easily. As a result, ALCAR is often used for cognitive support, including memory enhancement, mood improvement, and neuroprotection.
  • Cognitive support: ALCAR may help improve cognitive function, memory, and mood in various populations, including older adults and individuals with cognitive impairment, but further studies are needed. ~PMC7284336
  • Alzheimer’s: Clinical research shows that taking acetyl-L-carnitine 1.5-3 grams daily for 3-12 months might slow the rate of Alzheimer’s disease progression and improve memory, some measures of cognitive function, and behavioral performance. A review of the studies on Acetyl-L-Carnitine showed beneficial effects on both the clinical scales and the psychometric tests by 3 months and increased over time. [PMID: 12598816]
  • Diabetic Neuropathy: ALCAR has shown potential in supporting nerve health and alleviating neuropathic pain. Acetyl-L-carnitine improves pain, nerve regeneration, and vibratory perception in patients with chronic diabetic neuropathy: an analysis of two randomized placebo-controlled trials. [PMID: 15616239]
• Propionyl-L-Carnitine (PLC): PLC has a propionyl group attached to the carnitine molecule, which is thought to enhance its ability to support heart health. It is often used for conditions related to the cardiovascular system, such as angina, congestive heart failure, and peripheral vascular disease.
  • Peripheral Artery Disease: Propionyl-L-Carnitine supplementation helps improve blood flow and reduce symptoms in patients with peripheral arterial disease and chronic heart failure. Propionyl-L-carnitine at a dose of 1 to 2 g/day, was shown to be effective in intermittent claudication in a randomized trial. [PMID: 7594063] [PMC8413087].
• L-Carnitine L-Tartrate (LCLT): This form is a combination of L-carnitine and tartaric acid. LCLT is often used for sports performance and recovery, as some studies suggest it may help reduce muscle damage and soreness after exercise.
  • Exercise recovery: LCLT supplementation may help reduce muscle damage, soreness, and inflammation after exercise, leading to improved recovery. [PMID: 11788381]

Food Sources of Carnitine

Rich sources include red meat, poultry, fish, and dairy products, with beef and pork being particularly high in carnitine content. While plant-based foods contain minimal amounts, some, like avocados and soybeans, provide small quantities.

In comparison to food sources, carnitine supplements come in several forms, including L-carnitine, acetyl-L-carnitine, and propionyl-L-carnitine. These supplements are used to address specific health concerns or deficiencies and offer a more concentrated dose of carnitine.

Are L-Carnitine Supplements Safe?

L-Carnitine supplements are safe when taken in recommended dosages, typically up to 2,000 mg per day for most adults. Side effects, if any, are usually mild, including digestive discomfort or a fishy body odor. Long-term or high-dose use should be under medical supervision, particularly for individuals with existing health conditions or those taking certain medications. Overall, L-Carnitine can be a safe component of a health regimen when used appropriately.

Medication Interactions With L-Carnitine

• Thyroid Hormones: L-Carnitine may interfere with the thyroid hormone, particularly in patients with hypothyroidism. It can reduce the effectiveness of thyroid hormone replacement therapy.
• Anticoagulants (Blood Thinners): L-Carnitine might increase the effects of anticoagulant drugs, potentially leading to an increased risk of bleeding.
• Chemotherapy Drugs: Some evidence suggests that L-Carnitine might affect the efficacy of certain chemotherapy drugs.
• Valproic Acid (and other Seizure Medications): L-Carnitine is sometimes used to counteract the side effects of valproic acid, a medication used for seizures, but it can also affect how the body processes this drug.
• Certain HIV Medications: L-Carnitine may interact with some drugs used in the treatment of HIV/AIDS, affecting their efficacy.
• Diabetes Medications: Since L-Carnitine can affect blood sugar levels, it may interact with diabetes medications, requiring adjustments in dosages.
• Blood Pressure Medications: L-Carnitine might interact with blood pressure medications, potentially affecting blood pressure control.

Supplement Interactions With L-Carnitine

• Antioxidants (like Vitamin E and Vitamin C): L-Carnitine may enhance the effectiveness of antioxidants. This combination is often used in supplements targeting overall health and anti-aging.
• BCAAs (Branched-Chain Amino Acids): When combined with L-Carnitine, BCAAs may support improved muscle recovery and energy metabolism, but they can also affect how L-Carnitine is used by the body.
• Coenzyme Q10 (CoQ10): Both L-Carnitine and CoQ10 are involved in energy production. Combining them could enhance their effects, but it’s essential to monitor for overstimulation.
• Choline: Since L-Carnitine and choline are both involved in fat metabolism, combining them may enhance this effect, but it can also increase the production of TMAO (trimethylamine N-oxide), a compound linked to heart disease.
• Omega-3 Fatty Acids: These can be combined with L-Carnitine for potential synergistic effects on heart health and energy levels, but they should be used cautiously together to avoid excessive blood thinning.
• Alcar (Acetyl-L-Carnitine): While both are forms of carnitine, combining them isn’t usually necessary and could lead to an excessive intake of carnitine.
• Caffeine and Stimulant-Based Supplements: Combining these with L-Carnitine might lead to increased energy levels, but can also cause overstimulation or interfere with sleep.
• Iron Supplements: L-Carnitine may interact with iron, potentially affecting its absorption and efficacy.

Why Professionals Choose the Fullscript Formulary

Health professionals know that many online and retail options set a very low bar for quality– sometimes amazingly low. The Fullscript formulary is the most secure online source for the highest quality brands, securely sourced to assure freshness and purity. Here’s what makes Fullscript the best:

• Meticulous vetting of brand quality. Meticulous vetting of brand quality. Health professionals trust Fullscript to monitor the quality of every item. While other retailers prioritize profit above all else, Fullscript focuses solely on quality and reliability. Unlike discount stores and large online marketplaces, you won’t find ingredients sourced from China or other questionable suppliers.
• Free shipping over $50 and best prices when you order through Supplement Sciences.
• Wide Selection: Access to the entire Fullscript formulary. Search for the exact brands and products you want.
• Easy Sign-up & No Spam Email: Click “View Product” or the button below to be taken to Fullscript’s login page where you can quickly create your secure account with just your name, email, and phone number. Then you will be taken directly to the product page.

L-Carnitine L-Tartrate: For Exercise Recovery

Food First!

Although this article discusses supplements in detail, don’t forget that we are absolutely committed to the “Food First” approach to nutrition. When it comes to your health, the totality of your eating habits far surpasses the impact of individual nutrients or any single supplement you consume. Even though this article doesn’t delve into the broader picture of your overall diet, it’s crucial to keep this element at the forefront of our minds. Food is one of the “Pillars of Health”. Your food needs to provide all the vitamins, minerals, fiber, and phytochemicals to nourish your body systems down to the cellular level.

Food choices, rather than supplements, are the most critical factors for a healthy gut microbiome. These trillions of tiny inhabitants in your gut affect your brain waves; they orchestrate your immune system. They possess the power to create molecules that can switch genes on or off and are even capable of synthesizing neurotransmitters. Opting for organic foods and steering clear of plastic packaging (including those labeled BPA-free) is a smart move to limit toxin exposure. The sum of all these parts leads to a powerful conclusion: the ultimate key to your health lies in the quality and balance of the food you consume. Supplements are secondary.