L carnitine how many mg

Dairy products contain carnitine primarily in the whey fraction [ 1 , 3 , 5 ]. The carnitine content of several foods is listed in Table 1. Carnitine occurs in two forms, known as D and L, that are mirror images isomers of each other.

Only L-carnitine is active in the body and is the form found in food [ 1 , 6 ]. Adults eating mixed diets that include red meat and other animal products obtain about 60— milligrams of carnitine per day [ 6 ]. Vegans get considerably less about 10—12 milligrams since they avoid animal-derived foods.

The kidneys efficiently conserve carnitine, so even carnitine-poor diets have little impact on the body's total carnitine content [ 1 , 5 ]. Rather than being metabolized, excess carnitine is excreted in the urine as needed via the kidneys to maintain stable blood concentrations. Two types of carnitine deficiency states exist. Primary carnitine deficiency is a genetic disorder of the cellular carnitine-transporter system that usually manifests itself by five years of age with symptoms of cardiomyopathy, skeletal-muscle weakness, and hypoglycemia.

Secondary carnitine deficiencies may occur due to certain disorders such as chronic renal failure or under particular conditions e. There is scientific agreement on carnitine's value as a prescription product for treating such deficiencies [ 2 ]. Carnitine has been studied extensively because it is important to energy production and is a well-tolerated and generally safe therapeutic agent [ 7 ].

Researchers prefer to use acetyl-L-carnitine in research studies because it is better absorbed from the small intestine than L-carnitine and more efficiently crosses the blood-brain barrier i. Athletic performance Some athletes take carnitine to improve performance. The total body content of carnitine is about 20 grams in a man weighing pounds, almost all of it in the skeletal muscle [ 11 ]. For example, carnitine supplements do not appear to increase the body's use of oxygen or improve metabolic status when exercising, nor do they necessarily increase the amount of carnitine in muscle [ 10 ].

Aging A decline in mitochondrial function is thought to contribute to the aging process. Carnitine may be involved because its concentration in tissues declines with age and thereby reduces the integrity of the mitochondrial membrane [ 12 ]. Research in aged rats found supplementation with high doses of acetyl-L-carnitine and alpha-lipoic acid an antioxidant to reduce mitochondrial decay [ ].

The animals also moved about more and improved their performance on memory-requiring tasks. At present there are no equivalent studies of this kind in humans.

However, a meta-analysis of double-blind, placebo-controlled studies suggests that supplements of acetyl-L-carnitine may improve mental function and reduce deterioration in older adults with mild cognitive impairment and Alzheimer's disease [ 16 ]. In these studies, subjects took 1. Cardiovascular and peripheral arterial disease Several studies have examined the effectiveness of supplemental carnitine in the management of cardiac ischemia restriction of blood flow to the heart and peripheral arterial disease whose most important symptom is poor circulation in the legs, known as intermittent claudication [ 17 , 18 ].

Because levels of carnitine are low in the failing heart muscle, supplemental amounts might counteract the toxic effects of free fatty acids and improve carbohydrate metabolism [ 17 ]. In short-term studies, carnitine has had anti-ischemic properties when given orally and by injection. Treatment with L-carnitine significantly reduced mortality 5 days after randomization but did not significantly affect the risk of heart failure or death at 6 months.

The authors of a meta-analysis combined the results from this trial with those from 12 smaller trials [ 20 ]. Claudication results from an inadequate supply of oxygen-rich blood to the legs and leads to an accumulation of acetylcarnitine in muscle due to its incomplete utilization.

Patients with peripheral arterial disease who develop claudication have significant impairments in exercise performance and have difficulty walking even short distances at a slow speed [ 18 ].

Research indicates that carnitine might improve the performance of skeletal muscles in the leg. A similar multicenter trial in the United States and Russia found that the same daily dose and form of carnitine administered for 6 months in patients with disabling claudication significantly improved walking distance and speed, reduced bodily pain, enhanced physical function, and improved perceived health state compared to patients in the control group [ 22 ].

The authors of a systematic review and meta-analysis that included these and 12 other randomized clinical trials concluded that propionyl-L-carnitine significantly increases peak walking distance in patients with claudication [ 23 ].

These findings suggest that L-carnitine, when administered for up to 1 year, might have beneficial effects on the cardiovascular system in certain settings. Other research, however, has raised concerns about the cardiovascular effects of chronic exposure to carnitine. A study that included both rodents and 2, humans undergoing elective cardiac evaluation found that L-carnitine is metabolized by intestinal microbiotia to trimethylamine-N-oxide TMAO , a proatherogenic substance that is associated with cardiovascular disease risk [ 24 ].

Due to differences in intestinal bacteria composition, omnivorous study participants produced more TMAO than vegans or vegetarians following consumption of L-cartinine. The study also found dose-dependent associations between fasting plasma L-carnitine concentration and risk of coronary artery disease, peripheral artery disease, and overall cardiovascular disease, but only among participants with concurrently high TMAO levels.

The researchers noted that these findings could partly explain the link between high levels of consumption of red meat a rich source of carnitine and increased cardiovascular disease risk. More research is needed to fully understand the effects of carnitine on cardiovascular health. Cancer Fatigue resulting from chemotherapy, radiation treatment, and poor nutritional status is common in cancer patients [ 25 ].

They may also be deficient in carnitine [ 25 ]. In both studies, most subjects were carnitine deficient before taking the supplements. Type 2 diabetes Insulin resistance, which plays an important role in the development of type 2 diabetes, may be associated with a defect in fatty-acid oxidation in muscle [ 27 ]. This raises the question of whether mitochondrial dysfunction might be a factor in the development of the disease.

Increased storage of fat in lean tissues has become a marker for insulin resistance [ 27 ]. Early research suggests that supplementation with L-carnitine intravenously may improve insulin sensitivity in diabetics by decreasing fat levels in muscle and may lower glucose levels in the blood by more promptly increasing its oxidation in cells [ ].

The treatment was most effective in subjects with type 2 diabetes of short duration [ 30 ]. HIV-infected individuals often accumulate fat in some areas of the body and lose fat in others and develop high levels of blood fats hyperlipidemia and insulin resistance, which together constitute the lipodystrophy syndrome. This syndrome may represent mitochondrial toxicity brought about by the HIV infection and the antiretroviral drugs used to treat it, and can induce a carnitine deficiency that limits mitochondrial fat metabolism [ 31 ].

The molecular mechanisms by which this occurs are poorly understood. End-stage renal disease and hemodialysis Carnitine homeostasis balance within the body among individuals with renal diseases can be substantially impaired by several factors, particularly reduced synthesis and increased elimination of the compound by the kidneys as well as reduced intake from food due to poor appetite and consumption of fewer animal products [ 41 ].

Many patients with end-stage renal disease, particularly those on hemodialysis, become carnitine insufficient. Carnitine blood levels and muscle stores are low, which may contribute to anemia, muscle weakness, fatigue, altered levels of blood fats, and heart disorders.

Numerous studies suggest that high doses of supplemental carnitine often injected in patients on maintenance hemodialysis can correct some or all of these symptoms, though most involve small numbers of patients and are not double-blinded trials. A recent meta-analysis of these studies concludes that carnitine supplements may aid anemia management but not blood-lipid profiles, and that their effects on exercise capacity or heart stability are inconclusive [ 42 ].

Male infertility The carnitine content of seminal fluid is directly related to sperm count and motility [ 43 , 44 ], suggesting that the compound might be of value in treating male infertility.

The reported benefits may relate to increased mitochondrial fatty-acid oxidation providing more energy for sperm and reduced cell death in the testes [ 49 ]. Larger and more carefully designed studies are needed to evaluate carnitine's potential value as an infertility therapy. Rarer side effects include muscle weakness in uremic patients and seizures in those with seizure disorders.

Some research indicates that intestinal bacteria metabolize carnitine to form a substance called TMAO that might increase the risk of cardiovascular disease [ 24 ]. This effect appears to be more pronounced in people who consume meat than in vegans or vegetarians. The implications of these findings are not well understood and require more research. Carnitine interacts with pivalate-conjugated antibiotics such as pivampicillin that are used in the long-term prevention of urinary-tract infections [ 51 ].

Chronic administration of these antibiotics increases the excretion of pivaloyl-carnitine, which can lead to carnitine depletion. However, while tissue carnitine levels may become low enough to limit fatty acid oxidation, no cases of illness due to deficiency have been described [ 1 , 6 ].

Treatment with the anticonvulsants valproic acid, phenobarbital, phenytoin, or carbamazepine has been shown to significantly reduce blood levels of carnitine [ ]. In addition, the use of valproic acid with or without other anticonvulsants may cause hepatotoxicity and increase plasma ammonia concentrations, leading to encephalopathy [ 54 , 55 ].

Taking too much 2 to 3 grams, depending on your body can cause mild side effects, including:. And, as we mentioned, a study in mice found that L-carnitine in red meat might contribute to clogged arteries, although more research is needed.

Technically, your body can whip up L-carnitine without help, thank you very much. The main things to consider are your diet and whether your body is healthy enough to create what it needs.

Most people supplement with to 2, milligrams of L-carnitine per day. Two grams 2, milligrams seems to be the sweet spot for long-term effectiveness without health risks. You can find it in foods, liquids, powders, and even injections. While the best way to score nutrients is through diet and a healthy lifestyle, supplements can help.

Your body absorbs L-carnitine from food sources more quickly than from supplements. Sneak in some L-carnitine with a 3-ounce serving about the size of your palm of these meats:. Bonus: You can try ALL the flavors! Start slow, with a 1,milligram dose per day. Cost is the main drawback to liquid supplements. Powdered L-carnitine supplements work well for those who already whip up a protein shake or smoothie in the morning. Add a scoop 1, milligrams along with your collagen or protein powder.

Injections and IV doses of L-carnitine are best left up to the pros. In a study of people who had an L-carnitine deficiency, switching from pills to IV therapy had a positive effect on cholesterol levels.

Most medical research on humans taking L-carnitine has involved pills , so sticking to this supplement form gives you the highest chance of getting good results.

Studies on leveraging that for weight loss have been mixed. Of all the different carnitine types, L-carnitine and acetyl-L-carnitine show the most promise. Supplements are a good idea for people with naturally low L-carnitine levels: older adults, vegans, and vegetarians. Vitamins and minerals are the foundation of good health — we break them….

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If you wish to take l carnitine for weight loss, then it is best to take the l carnitine during the heaviest meal of the day. L carnitine can be taken in different patterns to achieve different results.

It is helpful in enhancing the performance, speed, weight loss, and other health benefits. Let us discuss the l carnitine usage pattern for various athletic benefit-. Taking 3 grams mg l carnitine with fruit juice, about half an hour before practice can be beneficial for high intensity running performance.

Taking about 1. If you are thinking that like many other supplements, is is required to cycle l carnitine; then the answer is no.

It is not at all required to load l carnitine supplement. The recommended dosage can be uniformly followed throughout the period you are supplementing yourself with it.

For some, 1 gram mg of l carnitine could be sufficient while some may require higher dose of upto 4 gram mg each day. There are several variants of l carnitine is available for different purposes and health benefits like acetyl l carnitine, l carnitine l tartrate, propionyl l carnitine, etc. Among these, l carnitine l tartrate is considered most effective for athletic performances. However, the total dose can be split up in smaller doses, and can be taken after each of the meals during the day.