Do you find maintaining a healthy lifestyle challenging? Let L-Carnitine be your ally in this endeavour. Nutrition is a key component in supporting optimal bodily functions, but obtaining all essential nutrients solely from diet can be an uphill battle. Enter Super 23, an innovative, TGA-registered synergistic blend of ingredients, developed to supplement your body's routine functions. This article delves into the world of L-Carnitine, exploring its purpose, benefits, types, sources, potential side effects, and dosage guidelines.

What is L-Carnitine?

L-Carnitine, also known as levocarnitine, is a naturally occurring amino acid in the body that plays a crucial role in energy production. Derived from essential amino acids, methionine and lysine (1), L-Carnitine facilitates the transport of fatty acids into the mitochondria, the cellular powerhouses. Here, these fatty acids undergo oxidation, helping produce the energy required for various bodily functions. L-Carnitine not only aids in energy production but also boosts mental health, focus, and helps reduce abdominal bloating.

While our bodies do produce L-Carnitine, there are instances when the endogenous production isn't sufficient. Despite being primarily found in the skeletal muscles, L-Carnitine can also be obtained through diet and supplementation.

What does L-Carnitine do?

L-Carnitine performs several vital functions in the body, key among them being the facilitation of fatty acid transportation into the mitochondria (2). Once in the mitochondria, these fatty acids undergo beta-oxidation, a process that converts them into energy - a critical element for various bodily functions and activities.

But the benefits of L-Carnitine extend beyond energy production. Thanks to its antioxidative properties, L-Carnitine can help stave off oxidative reactions that could otherwise trigger inflammatory responses in the body (3). It works by controlling oxidative stress, thereby preventing damage to cell membranes.

Potential Benefits of L-Carnitine on the Body

L-carnitine, a nutrient that plays a vital role across our bodily systems, has a broad range of potential benefits. Numerous research studies and clinical trials provide evidence to suggest that with regular and judicious use, L-Carnitine could provide the following benefits:

Promotes Weight Loss:

L-Carnitine is widely recognised for its potential to support weight loss. How does it achieve this? The secret lies in its ability to mobilise fatty deposits in the body, thereby instigating the beta-oxidation of fats. This process of fat oxidation effectively converts fats into energy that the body can utilise in carrying out daily processes. As fats serve as an excellent energy source, L-Carnitine can maintain an energy balance in the body, promoting healthy and sustainable weight loss (4).

Improved Muscle Recovery:

Are you a gym aficionado or a fitness enthusiast? If so, you're likely familiar with the discomfort of muscle soreness and potential muscle damage - an unwelcome but common consequence of intense workouts. Interestingly, research shows that L-Carnitine may play a significant role in preventing muscle damage and enhancing muscle recovery after strenuous exercise. It can be your best workout partner, helping to safeguard your muscle strength (5).

Enhances Mental Clarity and Cognition:

The brain, just like any other organ in our body, requires a steady stream of energy to function optimally. An energy deficiency can result in a noticeable impact on our cognitive and mental functions. That's where L-Carnitine comes in - by initiating the conversion of fatty acids into energy, which the brain can directly utilise. Regular use of L-Carnitine can potentially prevent cognitive decline associated with ageing and maintain optimum cognitive functions (6).

Boosts Exercise Performance:

For those keen on regular exercise or sport, enduring through the workout and delaying the onset of fatigue are key to improving performance. L-Carnitine has been shown in studies to delay the onset of fatigue by bolstering energy production through fat mobilisation. It ensures a steady supply of energy, so you don't run out of steam, even during prolonged gym sessions. 

Supports Heart Health:

Fatty acids, while vital for various body functions, can pose risks to heart health due to their potential to form plaques in our blood vessels. These plaques can narrow blood vessels, placing undue stress on the heart and making it prone to various cardiovascular diseases. By transporting fatty acids from the bloodstream to muscles and other organs for energy production, L-Carnitine can potentially benefit those with cardiovascular concerns and improve overall blood circulation throughout the body (7).

In addition to the benefits mentioned above, L-carnitine is also believed to support kidney and digestive health, exhibit anti-bloating effects, and show antioxidative properties, which could help prevent various inflammatory reactions within the body. Moreover, it has been associated with promoting healthy weight loss.

How Does L-Carnitine Work?

The intricate workings of L-Carnitine in the body are yet to be fully unravelled. However, what we do know is that it plays an essential role in energy production, antioxidant reduction, inflammation prevention, cellular membrane protection from oxidative damage, and the overall enhancement of organ functions.

L-Carnitine's fundamental role lies in maintaining healthy energy levels by converting fatty acids into an accessible energy source. This conversion benefits multiple areas, including muscles, the heart, and the brain, while also aiding in promoting healthy weight loss. L-Carnitine ensures there's a consistent supply of energy during periods of elevated energy demands, such as fasting or physical exercise (8).

Additionally, L-Carnitine contributes to cardiovascular health by managing circulating fatty acids. These fatty acids may deposit in the blood vessels, narrowing the lumen and impairing blood flow, potentially causing cardiac muscle damage. L-Carnitine helps mobilise these fatty acids, preventing the onset of cardiovascular diseases. Likewise, by utilising body fats, it promotes a healthier weight loss process (9).

Various Forms of Carnitine:

The term 'Carnitine' encompasses several distinct forms of this substance. The most commonly utilised ones include:

L-Carnitine L-Tartrate:

This variant of carnitine is primarily found in sports supplements due to its capacity to enhance endurance, boost exercise performance, and stimulate muscle activity. Additionally, it assists in delaying fatigue and enhancing stamina.

Acetyl-L-Carnitine (ALCAR):

Famous for its ability to cross the blood-brain barrier, this form of carnitine improves brain functions, enhances mental clarity, and boosts cognition. It provides significant support for mental health, increases focus, and sharpens memory.

Propionyl-L-Carnitine (PLCAR):

This form of carnitine is particularly beneficial for cardiovascular health. It aids in improving blood flow, boosting nitric oxide production, and supporting overall heart functions.

Recommended Dosage:

The suggested dosage for L-carnitine is two tablets early in the morning or 30 minutes prior to your workout. For individuals who are sensitive to supplements, it is advisable to limit intake to one tablet per day. It's important not to exceed the recommended dosage in pursuit of rapid results; such an approach could potentially cause more harm than good.

Optimal Timing for L-Carnitine Consumption

The most opportune moments to take L-carnitine supplements are early in the morning on an empty stomach or 30 minutes before a workout. This is due to the body's lower energy levels during these periods. Nevertheless, you can also consume the supplement with food or at any point throughout the day. It's essential to maintain a consistent interval between doses. For instance, if you took your dose in the morning, aim to take your next dose at the same time the following day. This consistency helps maintain a healthy level of carnitine in your bloodstream.

Natural Food Sources of L-Carnitine

Super 23 supplies an ample amount of L-Carnitine necessary for daily activities. If you're also interested in natural food sources of L-Carnitine, consider incorporating the following foods into your diet (2):

• Red meat: Beef and lamb, in particular, are rich in L-Carnitine.
• Fish: Salmon is an excellent source of L-Carnitine.
• Poultry: Turkey and chicken contain moderate amounts of L-Carnitine.
• Dairy products: Milk and cheese also carry trace amounts of L-Carnitine.

Potential Side Effects of L-Carnitine:

While L-Carnitine is a TGA-approved supplement recognised for its safety and gentleness on human health, it can still cause mild side effects. Some individuals sensitive to the supplement may experience digestive issues such as:

• Stomach cramps
• Vomiting
• Nausea
• Diarrhoea

Certain studies also indicate potential long-term effects on cardiovascular health (10). Furthermore, combining L-carnitine with antibiotics or other medications is not recommended due to potential interactions and adverse reactions.

Our Conclusion:

L-Carnitine is a highly effective component of the Super 23 formula, responsible for maintaining healthy energy levels in the body. With its ability to promote weight loss, sustain a healthy metabolism, maintain energy levels and enhance exercise performance, L-carnitine offers an array of potential benefits for overall well-being. Whether through diet or supplements, ensuring an adequate level of L-Carnitine is key to keeping various body functions at their optimum. Incorporating L-Carnitine into your daily routine can aid in achieving your health and fitness goals. Even though L-Carnitine is generally safe and effective, we still recommend consulting a healthcare professional before starting this supplement.

References:

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2. National Institutes of Health, 2023. Carnitine - Health Professional Fact Sheet. Available at: https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/ [Accessed July 16, 2023].
   
   
3. Mescka, C.P., Rosa, A.P., Schirmbeck, G. et al., 2016. L-carnitine Prevents Oxidative Stress in the Brains of Rats Subjected to a Chemically Induced Chronic Model of MSUD. Mol Neurobiol, 53(9), pp.6007-6017. https://doi.org/10.1007/S12035-015-9500-Z. 
   
   
4. Askarpour, M., Hadi, A., Miraghajani, M., Symonds, M.E., Sheikhi, A., Ghaedi, E., 2020. Beneficial effects of l-carnitine supplementation for weight management in overweight and obese adults: An updated systematic review and dose-response meta-analysis of randomized controlled trials. Pharmacol Res, 151, 104554. https://doi.org/10.1016/J.PHRS.2019.104554.
   
   
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6. Nie, L.J., Liang, J., Shan, F. et al., 2021. L-Carnitine and Acetyl-L-Carnitine: Potential Novel Biomarkers for Major Depressive Disorder. Front Psychiatry, 12. https://doi.org/10.3389/FPSYT.2021.671151.
   
   
7. Wang, Z.Y., Liu, Y.Y., Liu, G.H., Lu, H.B., Mao, C.Y., 2018. l-Carnitine and heart disease. Life Sci, 194, pp.88-97. https://doi.org/10.1016/J.LFS.2017.12.015.
   
   
8. Pekala, J., Patkowska-Sokola, B., Bodkowski, R. et al., 2011. L-carnitine--metabolic functions and meaning in humans life. Curr Drug Metab, 12(7), pp.667-678. https://doi.org/10.2174/138920011796504536.
   
   
9. Talenezhad, N., Mohammadi, M., Ramezani-Jolfaie, N., Mozaffari-Khosravi, H., Salehi-Abargouei, A., 2020. Effects of l-carnitine supplementation on weight loss and body composition: A systematic review and meta-analysis of 37 randomized controlled clinical trials with dose-response analysis. Clin Nutr ESPEN, 37, pp.9-23. https://doi.org/10.1016/J.CLNESP.2020.03.008.
   
   
10. Vallance, H.D., Koochin, A., Branov, J. et al., 2018. Marked elevation in plasma trimethylamine-N-oxide (TMAO) in patients with mitochondrial disorders treated with oral l-carnitine. Mol Genet Metab Reports, 15, p.130. https://doi.org/10.1016/J.YMGMR.2018.04.005.