{"id":19486,"date":"2018-06-26T12:09:46","date_gmt":"2018-06-26T16:09:46","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=19486"},"modified":"2020-11-20T12:06:25","modified_gmt":"2020-11-20T17:06:25","slug":"carnitine-benefits","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/carnitine-benefits\/","title":{"rendered":"Carnitine: It Isn\u2019t Just For Gym Rats"},"content":{"rendered":"<p>Carnitine, which we get from animal proteins like red meat and chicken, and produce from the amino acids lysine and methionine, has been a popular supplement in the fitness and bodybuilding world for years. Why? This compound\u2014more than 95 percent of which can be found in our muscles\u2014helps us turn fat (specifically long-chain fatty acids) into energy by transporting it to the mitochondria (a.k.a. energy generators) in our cells.<\/p>\n<p>In fact, one 2011 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21224234\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Journal of Physiology<\/em><\/a> study found that when healthy recreational athletes supplemented with two grams of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/N-cp99hx\" target=\"_blank\" rel=\"noopener noreferrer\">carnitine<\/a> and 80 grams of carbohydrates twice daily for six months, they increased the concentrations of carnitine in their muscles by 21 percent, which allowed them to use about 50 percent less glycogen\u2014and thus <em>more<\/em> fat (like body fat)\u2014to fuel low-intensity exercise. They were also able to work at a 35 percent higher intensity\u2014while producing significantly less lactate, a biomarker of fatigue\u2014in all-out cycling tests after their workouts. \u201cMaximal exercise has been associated with a decrease in carnitine levels in trained athletes, so\u00a0restoring levels through supplementation can have beneficial effects,\u201d echoes <a href=\"https:\/\/www.champagnenutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ginger Hultin<\/a>, R.D., spokesperson for the Academy of Nutrition and Dietetics.<\/p>\n<p>Given its fat-burning, endurance-boosting abilities, it\u2019s no wonder carnitine has long been a favorite of gym junkies. But guess what? Carnitine\u2019s benefits extend far beyond the walls of the weight room. Here are four other reasons to consider taking it.<\/p>\n<h2><strong>1. Reproductive Health<\/strong><\/h2>\n<p>Remember when we said 95 percent of carnitine is located in the muscles? In men, some of the other five percent is <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4163266\/\" target=\"_blank\" rel=\"noopener noreferrer\">housed in the testes,<\/a> and therefore in sperm. According to a 2016 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5148870\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Reproductive Biology and Endocrinology<\/em><\/a> study of guys with subfertility (reduced fertility indicated by failed attempts to conceive), supplementing with 500 milligrams of carnitine twice daily for three months significantly improved sperm volume, density, and motility (ability to swim). How? Carnitine acts as an <a href=\"https:\/\/www.vitaminshoppe.com\/c\/antioxidants\/N-cp99id\" target=\"_blank\" rel=\"noopener noreferrer\">antioxidant<\/a> (a.k.a. free radical catcher) and helps to ward off oxidative damage to reproductive cells, a major contributor to infertility.<\/p>\n<p>Since nutrient insufficiencies have also been linked to fertility issues, a concoction that combined carnitine with other nutrients\u2014including <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener noreferrer\">arginine<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/zinc\/N-cp99i9\" target=\"_blank\" rel=\"noopener noreferrer\">zinc<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-e\/N-cp99i3\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin E<\/a>\u2014was shown to have an even greater benefit for sperm health.<\/p>\n<p>Carnitine\u2019s antioxidant actions can impact female <a href=\"https:\/\/www.vitaminshoppe.com\/c\/sexual-well-being\/N-87a\" target=\"_blank\" rel=\"noopener noreferrer\">reproductive health<\/a>, too. A recent <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29373970\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Reproductive Biology and Endocrinology<\/em><\/a> review concluded that carnitine supplementation supports healthy hormone levels and oocyte (immature egg) health, and may especially benefit women with reproductive issues such as polycystic ovary syndrome, endometriosis, and amenorrhea.<\/p>\n<h2><strong>2. Energy<\/strong><\/h2>\n<p>You already know that carnitine helps combat muscle fatigue\u2014but its energy-boosting benefits don\u2019t end there. \u201cThe reason carnitine could help decrease fatigue may have to do with its\u00a0role in lipid metabolism and energy production in the body,\u201d says Hultin. By transporting long-chain fatty acids and a compound called acetyl-CoA into the <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2018\/04\/24\/mitochondria\/\" target=\"_blank\" rel=\"noopener noreferrer\">mitochondria<\/a>, carnitine supports mitochondrial function and energy production on a cellular level.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2018\/04\/24\/mitochondria\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Why Having Healthy Mitochondria Matters\u2014And How To Power Yours Up<\/strong><\/a><\/p>\n<p>Those with low carnitine levels\u2014like people undergoing chemotherapy, which can lead to decreased carnitine consumption and affect the body\u2019s ability to absorb carnitine\u2014often experience fatigue. One recent <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29456846\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Molecular and Clinical Oncology<\/em><\/a> study found that chemo patients who supplemented with 500 milligrams of carnitine three times a day for eight weeks reported a decline in general fatigue.<\/p>\n<p>Carnitine has also been shown to ward off fatigue in the elderly, with one study finding that supplementing with two grams a day for six months reduced physical and mental fatigue in older participants by 52 and 43 percent, respectively, says Hultin.<\/p>\n<h2><strong>3. Heart Health<\/strong><\/h2>\n<p>One of the most promising potential benefits of carnitine being explored by researchers these days is its role in improving heart health, specifically <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2018\/01\/17\/cholesterol\/\" target=\"_blank\" rel=\"noopener noreferrer\">cholesterol<\/a> and blood pressure.<\/p>\n<p>One recent <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27317162\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Lipids in Health and Disease<\/em><\/a> study, for example, found that 12 weeks of supplementing with 1,000 milligrams of carnitine a day supported healthy HDL (\u2018good cholesterol\u2019) and apolipoprotein-A (the substance that helps clear fat from cells) levels in people with coronary artery disease.<\/p>\n<p>Meanwhile, a 2017 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28497060\" target=\"_blank\" rel=\"noopener noreferrer\">meta-analysis<\/a> of 468 studies about carnitine and heart health concluded that carnitine supplementation may \u201cimprove factors associated with metabolic syndrome and cardiovascular disease, such as arterial hypertension, cholesterol levels, impaired glucose tolerance, and insulin resistance.\u201d<\/p>\n<p>The researchers cite carnitine\u2019s transportation of fatty acids to the mitochondria as critical for the heart, which requires a constant flow of energy to function properly. They suggest that carnitine increases heart cells\u2019 ability to produce energy, helping to increase how much blood the heart can process and pump out with each beat and lowering resting heart rate.<\/p>\n<p>What\u2019s more, carnitine can also increase the production of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nitric-oxide\/N-cp99jh\" target=\"_blank\" rel=\"noopener noreferrer\">nitric oxide<\/a>, which dilates blood vessels, and supports proper circulation.<\/p>\n<h2><strong>4. Insulin Function<\/strong><\/h2>\n<p>Insulin, the hormone secreted by the pancreas in response to rises in blood sugar or concentrations of certain <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener noreferrer\">amino acids<\/a> (like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener noreferrer\">leucine<\/a>), helps shuttle glucose and amino acids into our cells. According to a review published in the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22134503\" target=\"_blank\" rel=\"noopener noreferrer\"><em>European Journal of Nutrition<\/em><\/a>, carnitine supplementation can improve glucose tolerance, or how quickly the body can clear sugar from the blood. The researchers noted that this effect was especially beneficial for those with insulin resistance, a condition in which the body has become resistant to insulin, and which can develop into prediabetes or type 2 diabetes if not addressed.<\/p>\n<p>The buildup of the by-products created during energy production in the mitochondria has been implicated in insulin resistance\u2014and carnitine helps clear these by-products from the mitochondria.<\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Staying Fit<\/a>, today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Carnitine, which we get from animal proteins like red meat and chicken, and produce from the amino acids lysine and methionine, has been a popular supplement in the fitness and bodybuilding world for years. Why? This compound\u2014more than 95 percent of which can be found in our muscles\u2014helps us turn fat (specifically long-chain fatty acids)<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/carnitine-benefits\/\">Read More <span class=\"screen-reader-text\">Carnitine: It Isn\u2019t Just For Gym Rats<\/span><\/a><\/p>\n","protected":false},"author":138,"featured_media":25979,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[17,32,69,84,693,126,1405,1404,1227,1051,184,665,262],"class_list":["post-19486","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest","tag-amino-acids","tag-blood-sugar","tag-diabetes","tag-energy","tag-fertility","tag-heart-health","tag-insulin-function","tag-l-carnitine","tag-mitochondria","tag-nitric-oxide","tag-performance","tag-reproductive-health","tag-workout"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- 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