One of the coolest aspects of working with nutritionists is not only the interesting topics of discussion but also the amount of vitally important information I get for any new TikTok trend regarding my nutrition. One of those trends is liquid carnitine as a supplement which is supposed to enhance our energy levels and can improve our athletic performance. Of course, the first thing I did was to call one of our favorite nutritionists (we have them in speed dial) and ask about it.

Here is what she told me

To begin with, let’s explain what carnitine is. As Aliona Stratulat, registered dietician, mentioned, “carnitine is a substance naturally produced in our body and plays an essential role in energy production. It is produced in the liver and kidneys and is mainly stored in our skeletal muscles, our heart, and our brain. However, we can find carnitine in certain foods of animal origin, such as dairy products, poultry, and red meat, and of plant origin, such as asparagus, wholemeal bread, beans, avocados, etc.”

It is noted that the use of carnitine as a dietary supplement has increased in recent years as it is thought to enhance athletic performance, contribute to weight loss, and support cardiovascular health. However, like any supplement, carnitine has benefits and potential side effects and, per Ms. Stratulat’s advice “ we need to be responsible in consuming it.”

What are the Benefits of Carnitine?

Carnitine enhances energy production

Carnitine helps transport fatty acids to the mitochondria of cells, where they are converted into energy. “This makes it ideal for those who want to increase their energy levels, especially during exercise,” Ms. Stratulat mentions. In addition, it can help reduce fatigue and improve physical endurance during exercise.

Carnitine supports athletic performance

Due to the fact that carnitine enhances energy production, its use has been linked to improved athletic performance as it promotes efficient fat-burning and reduces the production of lactic acid in the muscles, a substance produced during exercise that leads to fatigue and exhaustion very quickly. “This can allow athletes to maintain high levels of intensity during training and post-exercise recovery by reducing muscle damage and promoting muscle tissue recovery, which results in faster recovery between workouts and improved performance in a shorter period of time,” she concludes.

Carnitine assists in weight management

Carnitine can help in weight loss; however, as Ms. Stratulat points out, “in order to be effective, it needs to be in combination with a proper diet and a regular exercise program.” Carnitine’s ability to increase fat burning can support people trying to lose weight. However, it should be stressed that carnitine, specifically L-carnitine —a form of carnitine found in our bodies involved in energy production— cannot magically lead to weight loss. It is important to consume it as part of a whole and balanced diet combined with regular physical exercise and always upon the advice of a health professional —especially when taking medication or in case of an underlying medical condition. It is also important to know that the body's response to carnitine varies from person to person, so it is possible that the results may not be as good as expected.

Carnitine supports cardiovascular health

Studies have shown that carnitine may have a positive effect on heart health. It has been found to lower triglyceride and LDL ("bad") cholesterol levels, while increasing HDL ("good") cholesterol. In addition, it may help improve heart function in people with heart failure. However, Ms. Stratulat clarifies that in order to have more accurate results, more research is required.

Carnitine supports brain health

Carnitine, specifically acetylcarnitine, an amino acid synthesized in the body from the amino acids lysine and methionine and is the acetylated form of L-carnitine, with a similar structure and function, is involved in converting food into energy while protecting the body's cells from degenerative damage. Research has shown that it can help improve memory and concentration and appears to have a positive effect on people with neurodegenerative diseases such as Alzheimer's.

Possible side effects of carnitine

Although carnitine is generally safe when taken in the recommended doses (up to 2000 mg per day —although dosage varies from study to study and medical opinion is required), it can cause some side effects such as:

Gastrointestinal Disorders

High doses of carnitine may cause gastrointestinal disturbances such as nausea, vomiting, diarrhea, stomach cramps, etc.

Body Odour

In rare cases, carnitine intake may cause an unpleasant body odor, which can be described as similar to the smell of fish. This side effect may be more noticeable in people with certain metabolic disorders.

Allergic Reactions

Although rare, allergic reactions, such as rashes or itching, have been reported in people taking carnitine. In such cases, immediate discontinuation and immediate contact with the treating physician is recommended.

Drug Interactions

Carnitine may interact with certain medications, such as blood thinners or blood pressure medications. It is important to consult a specialist before taking any carnitine supplement, especially if you are already taking medication.

How to use carnitine safely

Consult an Expert

Before you start using any carnitine supplement, it's essential to talk to a doctor or nutritionist. This is especially critical if you have pre-existing medical conditions or are taking medication.

Follow the Recommended Doses

Excessive consumption of carnitine does not necessarily increase its benefits and can lead to unwanted side effects. Recommended doses usually range between 500-2000 mg per day, depending on the needs and goals of each individual.

Choose Quality Products

The quality of the supplement is crucial to its safety and effectiveness. Choose products from reputable companies that meet safety and quality standards to avoid any possible side effects or health risks.

Carnitine is a supplement with significant benefits for energy, athletic performance, cardiovascular health, and weight management. However, as with any supplement, its use should be responsible. Although it is generally safe, it may cause side effects in some individuals, mainly if not used correctly. To maximize its benefits and minimize the risks, be sure to consult an expert and follow the recommended guidelines.