L-Carnitine

=**__Definition__**:= ====L-Carnitine is a non-essential amino acid because it is produced in the liver and kidneys. L-Carnitine is used to help transport fatty acids into the mitochondria to be broken down for energy (The Free Dictionary).==== =**__Sources__**:= ====Since L-Carnitine is naturally made in the body it is not necessary to consume it through a person’s diet except in certain cases (such as kidney disease). However, there are several foods that L-Carnitine can be found in, especially in red meats and dairy. It can also be found in some nuts and seeds, legumes, some vegetables and fruits, certain cereals, as well as other "health" foods such as bee pollen and brewer's yeast (Wikipedia).====

(Office of Dietary Supplements)
 * ||  |||| **Milligrams (mg)** ||
 * Beef steak, cooked, 4 ounces ||   ||  56-162  ||
 * Ground beef, cooked, 4 ounces ||   ||  87-99  ||
 * Milk, whole, 1 cup ||   ||  8  ||
 * Codfish, cooked, 4 ounces ||   ||  4-7  ||
 * Chicken breast, cooked, 4 ounces ||   ||  3-5  ||
 * Ice cream, ½ cup ||   ||  3  ||
 * Cheese, cheddar, 2 ounces ||   ||  2  ||
 * Whole-wheat bread, 2 slices ||   ||  0.2  ||
 * Asparagus, cooked, ½ cup ||   ||  0.1  ||

=**__Recommendations__**:= ====There is no current need for L-carnitine supplementation in healthy people since there is not much research supporting the theories that it is beneficial for weight loss or athletic performance. L-carnitine supplements can be used for those who naturally have low levels of L-carnitine because of a genetic disorder, certain drugs, or are undergoing a medical procedure (hemodialysis). It can also be used for vegetarians, people on diets, as well as low-weight or premature infants. L-carnitine supplementation can be used by individuals with heart problems or certain disorders such as anorexia, male infertility, Lyme disease, and ADHD (WebMD).====

====In one study, there was no support for the theories that L-Carnitine help with weight loss or physical performance (Wachter et al., 2002). There was also a study performed on rats that were being fed a hypo-caloric diet, which found no significant differences between the placebo group and the L-Carnitine group (Brandsch & Eder, 2002). In a review of several studies, it cited some research articles that found beneficial effects of supplementation of L-Carnitine on weight loss and performance, but the review also cited some studies that showed no benefit of L-Carnitine supplementation on a healthy population (Karlic & Lohninger, 2004). Based off of these articles, L-Carnitine supplementation still needs more research (human based research) to determine if it is a beneficial supplement for a healthy population or not.====

=**__Usage__**:=

Typical recommended dosage for adults is 1-3g per day, but can vary depending on if there is a health condition.
====Typically the supplement comes in tablet form, but is also available as a powder and a liquid. A powder or liquid might get into the blood stream quicker, but a tablet or powder might be more cost effective and easier to supplement with.====
 * ====For L-carnitine deficiencies in adults: 990 mg two to three times per day in tablets or as an oral solution.====
 * ====For chest pain and congestive heart failure (CHF): 1 gram twice daily.====
 * ====Following heart attack: 2 to 6 grams daily.====
 * ====For symptoms of overactive thyroid: 1-2 grams twice daily.====
 * ====For male infertility: 2 grams of L-carnitine plus 1 gram of L-acetyl-carnitine daily (WebMD)====

=**__Warnings or Side Effects__**:=

"**This statement has not been evaluated by FDA. This product is not intended to diagnose, treat, cure or prevent any disease**."
==== “L-carnitine is likely safe for most people when taken by mouth.” Its potential side effects include “nausea, vomiting, stomach upset, heartburn, diarrhea, and seizures. It can also cause the urine, breath, and sweat to have a “fishy” odor”. The supplement should not be used unless the person is over 18 years old. Women who are pregnant or breastfeeding should avoid this supplement (WebMD). ==== =**__Ratings__**:=

//**Total =**// **14/20**
====Although L-Carnitine is relatively cheap, easy to use, and is fairly safe, it has not been sufficiently proven to be beneficial as an ergogenic aid or weight loss supplement. Therefore, I would be aware of the fact that there may be no perceived benefit of using it as a supplement, and would not recommend purchasing the product until there is enough evidence supporting its use in a healthy population.====

=
Wachter, S., Vogt, M., Kreis, R., Boesch, C., Bigler, P., Hoppeler, H., & Krahenbuhl, S. (2002). Long-term administration of l-carnitine to humans: effect on skeletal muscle carnitine content and physical performance. //Clinica chimica acta//, //318//(1-2), 51-61.======