L-carnitine is a naturally occurring compound and is brimming with potential benefits for women. It’s not just about physical vitality or athletic performance – this powerhouse supplement includes a whole lot more.
From weight management to mental clarity, and heart health to hair growth, L-Carnitine has got you covered.
In this article, we will cover the myriad benefits of L-carnitine for women, highlighting its potential in areas like weight management, mental health, cardiovascular health, and even hair growth. We aim to provide complete information on how this naturally occurring compound can bolster your overall well-being.
Understanding What is L-Carnitine?
L-carnitine is a nutrient and supplement that helps your cells produce energy by moving fatty acids into their into your cells called mitochondria (1).
The mitochondria are essentially the powerhouses of your cells, responsible for burning these fats to create usable energy. (2).
Your body can produce L-carnitine naturally, but it can also be obtained through dietary sources like meat, fish, and dairy products.
For vegetarians and those who do not consume enough of these foods, L-carnitine supplements can serve as a beneficial alternative.
L-Carnitine in Food
The best way to get L-carnitine is from food. Your body can absorb L-carnitine from food much better than from a supplement. Here are some of the best sources of L-carnitine:
- Red Meat: Beef steak and ground beef are among the richest sources of L-carnitine.
- Pork: Pork loin and bacon contain significant amounts of L-carnitine.
- Fish: Cod fish and other fatty fish are good sources of L-carnitine, beneficial for those who prefer seafood.
- Chicken: Poultry like chicken breast provides L-carnitine, though it is present in lower amounts compared to red meat.
- Dairy: Milk and cheese, especially hard cheeses, have L-carnitine content that contributes to daily intake.
For those who are vegetarian or vegan, the choices are fewer, as plant sources generally contain less L-carnitine than animal products. However, some options include:
- Avocado: Avocados offer a small amount but can be a component of a wider L-carnitine-rich diet.
- Tempeh: Fermented soy products like tempeh are among the better plant-based sources of L-carnitine.
- Whole grains: Some whole grains, like whole wheat bread, contain lower amounts of L-carnitine.
Boosting L-carnitine levels through food is crucial for metabolic processes, especially for those who can’t produce it enough or prefer not to take supplements.
L-Carnitine side effects
L-carnitine supplements are usually safe and well-tolerated, but some people may have side effects, like:
- Nausea
- Vomiting
- Upset stomach
- Diarrhea
- Muscle weakness
- Heartburn
- Headaches
- Insomnia
- Abdominal cramps
- Foul body odor
- Seizures
If you experience any of these side effects, it is recommended to lower your dosage or discontinue use altogether.
Certain medications, like those for seizures or antibiotics, can reduce the body’s carnitine levels. Taking a carnitine supplement may help prevent this. However, it is always best to consult with a professional before starting any new supplements or medications.
Different types of L-Carnitine
There are several types of L-carnitine supplements, each offering unique benefits:
- L-Carnitine L-Tartrate (LCLT): This form is most commonly found in sports supplements due to its rapid absorption rate. It can help improve recovery from exercise and physical performance.
- Acetyl-L-Carnitine (ALCAR): This type is often used for brain health and function as it can cross the blood-brain barrier. It has been linked to improved mental clarity and focus.
- Propionyl-L-Carnitine (PLCAR): This form is typically used for blood flow issues, particularly related to conditions like high blood pressure or peripheral vascular disease. It may help improve circulation and cardiovascular health.
- D-Carnitine: This form is not recommended as it can stop the absorption and effectiveness of other forms of L-carnitine.
Related: Can I Take Berberine and L-Carnitine Together?
L-Carnitine Benefits for Females
Here are some of the most notable benefits that L-carnitine has for women:
1. Improving Heart Health
L-carnitine plays a crucial role in maintaining cardiovascular health. Some studies show that L-carnitine could benefit various aspects of heart health.
For instance, a review of 10 studies discovered that L-carnitine greatly lowered diastolic blood pressure, particularly in those who are overweight or obese (3).
It also promotes the utilization of fatty acids as an energy source, which helps reduce the risk of cardiovascular diseases. This benefit is essential for females, as heart health is a top priority.
There is another study which is based on 17 different research projects, found that L-carnitine could help improve heart function and reduce symptoms in individuals with congestive heart failure. (4).
2. Enhanced Energy Levels
L-Carnitine is also known to boost energy levels which makes it a valuable supplement for women leading active and busy lives. It does this by aiding in the process of energy production at a cellular level.
Specifically, it transports long-chain fatty acids into the mitochondria where they are oxidized to produce energy. This process not only enhances overall energy levels but also promotes fat burning (5).
In addition, a study found that supplementing with L-carnitine helped reduce physical and mental fatigue in elderly people (6). This suggests that L-carnitine can be particularly beneficial in maintaining energy levels as we age, which is of particular interest to women given their longer average lifespan.
3. Improved Athletic Performance
L-carnitine proves to be an essential supplement for those invested in athletic activities.
By facilitating the conversion of body fat into usable energy, it not only enhances athletic performance but also helps in speedy recovery post-workout.
A study showed that athletes who were supplemented with L-carnitine experienced improved muscle recovery and less muscle soreness after high-intensity exercise (7).
Another related benefit is the supplement’s ability to increase blood flow and nitrogen oxide production, helping delay discomfort and reduce fatigue.
As a result, women athletes or those who engage in rigorous physical activity can greatly benefit from adding L-carnitine to their nutritional regime. It not only helps you perform better and have more stamina, but it also helps your muscles recover faster.
4. Type 2 Diabetes
L-carnitine may also help manage Type 2 Diabetes and its associated complications.
It does this by increasing glucose oxidation, glucose storage, and glucose uptake in your body, thereby helping control blood sugar levels and improving insulin sensitivity.
A study found that people with Type 2 diabetes taking L-carnitine experienced good improvements in blood sugar levels over 12 weeks compared to a control group (8).
Moreover, it could help alleviate the distressing symptoms of diabetic neuropathy, a common complication of diabetes, which causes nerve damage.
In a clinical trial, participants supplemented with L-carnitine showed significant improvement in nerve function and symptoms associated with diabetic neuropathy.
Therefore, women with Type 2 diabetes, or at risk of developing the condition, might find L-carnitine to be a beneficial addition to their dietary regime.
Related: Can Diabetics Eat Fig Newtons? Uncover this Sweet Treat
5. Enhanced Brain Function
L-carnitine supplementation can help enhance brain function and cognition. This nutrient promotes brain health by reducing oxidative stress and enhancing mitochondrial function.
Some research shows that L-carnitine may help slow the progression of neurodegenerative diseases, largely due to its antioxidant properties.
For instance, a study revealed that L-carnitine supplementation improved mental function and reduced degeneration in older adults with mild cognitive impairment and Alzheimer’s disease (10).
Similarly, another study showed that adults with alcohol addiction experienced significant improvements in brain function after receiving L-carnitine treatment.
So, women who want to enhance their mental performance or reduce the risk of cognitive decline might find it helpful to include L-carnitine in their diet.
6. Hormonal Balance
L-carnitine might help balance hormones, which could ease symptoms of hormonal imbalances in women.
Hormonal imbalances can manifest in different ways, like irregular menstrual cycles, mood swings, and weight gain. Although research in this area is still in the early stages, some studies suggest that L-carnitine may help regulate hormonal imbalances by helping the body more efficiently metabolize hormones.
For example, a study published in the Nutrition Journal in 2018 found that L-carnitine supplementation improved insulin sensitivity and lowered inflammation in women with polycystic ovary syndrome (PCOS), a condition often characterized by hormonal imbalance (11).
This evidence suggests that L-carnitine might be beneficial for women dealing with hormonal imbalances, although more research is needed in this area.
7. Increased Fat Burning
L-Carnitine also plays a good role in the process of fat metabolism.
It transports fatty acids into the mitochondria, the powerhouses of the cell, where they are oxidized and converted into energy. This process facilitates increased fat burning, especially during physical exercise.
A study on overweight women found that those who used L-carnitine lost more weight and had a lower body mass index (BMI) compared to those who did not use the supplement (12).
This suggests that L-Carnitine can be an effective supplement for women who are aiming for weight reduction and fat loss.
8. Improved Fertility
L-carnitine can also contribute positively to women’s fertility. The energy-producing role of this nutrient is crucial in supporting the function of reproductive organs and potentially enhancing fertility.
Studies have shown that L-carnitine supplementation can improve the quality of oocytes (egg cells), thereby increasing the chances of successful conception.
Furthermore, it has been observed that L-carnitine can improve sperm quality and motility, underlining its importance for both male and female fertility.
Hence, women who encounter fertility issues or those preparing for pregnancy should consider adding L-carnitine to their diet, as it may provide promising benefits.
9. Skin Health
L-carnitine is also beneficial for skin health, especially in terms of aging and skin hydration. It acts as a potent antioxidant which helps to neutralize harmful free radicals that can lead to skin aging.
Aside from its antioxidant properties, L-carnitine can also improve skin hydration. It does this by enhancing the skin’s ability to hold water, thereby preventing dryness and promoting a healthy, vibrant complexion.
One study found that participants who applied a cream containing L-carnitine experienced significant improvements in skin hydration and a reduction in the appearance of fine lines and wrinkles.
This suggests that L-carnitine may be an effective ingredient in skincare products for women seeking to maintain youthful-looking skin.
L-Carnitine Daily Dosage
Carnitine is produced in the liver, kidney, and brain. The majority (95%) of carnitine is stored in the heart and skeletal muscles. The body requires 15 milligrams (mg) of carnitine daily, which can come from food or be produced by the body itself.
If you eat both meat and non-meat foods, you’ll get around 24 to 145 mg of carnitine per day. But if you follow a vegan diet, you’ll only get about 1.2 mg per day.
The body can produce enough carnitine on its own to meet the needs of healthy individuals, regardless of dietary intake or excretion. The National Institutes of Health says that even if you follow a vegan diet, your body still makes 14.4 mg of carnitine every day..
Since carnitine is an unregulated supplement, there are no recommended daily amounts. To ensure effectiveness and safety, obtain L-carnitine from reputable suppliers with high-quality manufacturing practices.
Conclusion
In summary, L-carnitine serves as a vital nutrient with a lot of potential health benefits for females. Its ability to aid in muscle recovery, manage Type 2 diabetes, enhance brain function, balance hormones, promote fat burning, improve fertility, and support skin health substantiates its significance in a woman’s dietary intake.
It’s important to note that while the evidence presented here is promising, everyone’s response to L-carnitine can be different.
Also, it’s always recommended to talk to healthcare experts before starting any new supplements to make sure it’s right for your health and goals.
FAQ
Does L-carnitine aid weight loss?
Yes, L-Carnitine can aid weight loss. It plays a vital role in fat metabolism, transporting fatty acids into the mitochondria where they are converted into energy. This facilitates increased fat burning, especially during physical exercise. Studies found that those who used L-carnitine lost more weight and had a lower body mass index (BMI) compared to those who did not use the supplement.
Does L-carnitine increase ovulation?
Yes, there is some evidence to suggest that L-carnitine could potentially increase ovulation. L-carnitine is known to enhance the quality of oocytes or egg cells, which may subsequently improve the chances of ovulation and successful conception. However, more research is needed to understand the connection between L-carnitine and ovulation.
What happens when you take L-carnitine every day?
Taking L-carnitine every day can give you various health benefits. It can help enhance muscle recovery, manage Type 2 diabetes, improve brain function, balance hormones, aid in fat burning, boost fertility, and support skin health. However, everyone’s response to L-carnitine can be different. Some people might experience side effects, like nausea, abdominal cramps, or diarrhea.
Does L-carnitine affect female hormones?
Yes, L-Carnitine has been observed to potentially affect female hormones. Some research suggests that it might help regulate hormonal imbalances by helping the body metabolize hormones more efficiently. For example, studies have found that L-carnitine supplementation can improve insulin sensitivity and reduce inflammation in women with PCOS. However, more research is needed for a clearer understanding.
Does L-carnitine reduce belly fat?
L-carnitine might help in reducing belly fat as it plays a critical role in fat metabolism. It transports fatty acids into the mitochondria where they are converted into energy which may increase fat burning. However, the impact on belly fat can differ from person to person. To achieve effective weight loss, it’s always best to combine a healthy diet and regular exercise.
What are the benefits of l-carnitine for males?
For men, L-carnitine has several potential health benefits including faster muscle recovery, improved stamina, better sperm quality and movement, and potential regulation of testosterone. This can be especially helpful for men who want to improve their physical performance or those experiencing fertility issues.
What are the benefits of acetyl-l-carnitine?
Acetyl-L-carnitine is a form of L-carnitine and is known for its ability to cross the blood-brain barrier, which may enhance cognitive function, memory, and mood in individuals. It is believed to support brain health and help prevent cognitive decline associated with aging. Acetyl-L-carnitine has also been researched for its potential to relieve nerve pain and support energy production in the body’s cells.
