Carnitine
Carnitine is a compound the body makes naturally from the amino acids lysine and methionine. It shuttles fatty acids into your cells' mitochondria to be burned for energy, helping fuel physical activity and endurance.
What are the benefits of carnitine?
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Supports brain function and concentration
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Increases physical endurance and energy levels
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Helps reduce muscle fatigue and supports faster recovery after workouts
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Promotes fat burning and helps maintain a healthy body weight
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May help support healthy blood sugar levels
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May support cardiovascular function
Possible symptoms of carnitine deficiency:
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Reduced concentration and mental performance
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Fatigue and low stamina
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Muscle weakness or quicker fatigue during physical exertion
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Irregular heart rhythm or impaired heart function
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Digestive issues or changes in appetite
Natural sources of carnitine
Carnitine occurs naturally in animal-based foods such as red meat, poultry, fish, dairy products, and eggs. As a supplement, it's available in capsule, powder, or liquid concentrate form.
Recommended carnitine dosage
The recommended daily dose of carnitine typically ranges from 500 mg to 2 g, depending on why it's being taken and the form of the supplement. The right dose should be worked out individually, based on a person's health status, physical activity level, and professional guidance.
Possible side effects of carnitine and interactions with medications
Carnitine is generally well tolerated, though some people may experience digestive discomfort, nausea, or mild diarrhea. Taking it alongside blood-thinning medication, blood sugar-lowering drugs, or certain stimulants may change how those medications work, so it's best to check with a doctor before starting carnitine.
