June 14, 2022

Episode 296: Carnitine, Weight Loss, Heart Health, and Mitochondrial Energy Powerhouse

37 minutes

Are you dealing with muscle weakness or fatigue? Struggling to lose weight? Looking to improve endurance and athletic performance? Tune in to learn all about carnitine, a truly unsung hero for weight loss, cardiovascular health, exercise performance, and even male infertility!

In this episode, we discuss the symptoms of carnitine deficiency and review a myriad of research on the health benefits of carnitine. From improving exercise endurance to enhancing mood to boosting brain function, this nutrient is so much more than a weight loss quick fix! We dig into its applications as a cardiovascular disease treatment adjunct, potential therapeutic for Type 2 Diabetes, and even some promising research on Alzheimers. Learn about food sources of carnitine, why vegans and vegetarians are at increased risk of deficiency, and why carnitine should be your go to for enhancing keto outcomes over exogenous ketones!

Also in this episode:

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What is Carnitine?

Who is at Risk of Carnitine Deficiency

Symptoms of Deficiency

Research Supported Benefits of Carnitine

Carnitine Increases Endurance

The effects of acute L-carnitine supplementation on endurance performance of athletes

Effect of L-carnitine supplementation on endurance exercise in normobaric/normoxic and hypobaric/hypoxic conditions

Carnitine Enhances Weight Loss & Fat Burn

The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials

The effect of l-carnitine on fat oxidation, protein turnover, and body composition in slightly overweight subjects

Skeletal muscle carnitine loading increases energy expenditure, modulates fuel metabolism gene networks and prevents body fat accumulation in humans - PMC

Carnitine Prevents Muscle Damage

The effect of two-week L-carnitine supplementation on exercise -induced oxidative stress and muscle damage

Carnitine Boosts Brain Function

L-Carnitine treatment reduces severity of physical and mental fatigue and increases cognitive functions in centenarians: a randomized and controlled clinical trial

Double-blind, placebo controlled study of acetyl-l-carnitine in patients with Alzheimer's dementia

Carnitine Regulates Blood Sugar & Has Application in Type 2 Diabetes

L-carnitine improves glucose disposal in type 2 diabetic patients

Caloric restriction and L-carnitine administration improves insulin sensitivity in patients with impaired glucose metabolism

Carnitine May Be Useful as an Adjunct in Cardiovascular Disease

Controlled study on L-carnitine therapeutic efficacy in post-infarction

L-carnitine as an adjunct therapy to percutaneous coronary intervention for non-ST elevation myocardial infarction

Does left ventricular function improve with L-carnitine after acute myocardial infarction?

Metabolic treatment with L-carnitine in acute anterior ST segment elevation myocardial infarction. A randomized controlled trial

L-carnitine in the secondary prevention of cardiovascular disease: systematic review and meta-analysis

Carnitine Improves Peripheral Neuropathy

Preventing Complications and Treating Symptoms of Diabetic Peripheral Neuropathy

Acetyl-L-carnitine for the treatment of diabetic peripheral neuropathy

Acetyl-L-carnitine improves pain, nerve regeneration, and vibratory perception in patients with chronic diabetic neuropathy: an analysis of two randomized placebo-controlled trials

Carnitine Improves Depression Symptoms Comparable to Medication

Acetyl-L-Carnitine Supplementation and the Treatment of Depressive Symptoms: A Systematic Review and Meta-Analysis

Comparative Safety of Pharmacologic Treatments for Persistent Depressive Disorder: A Systematic Review and Network Meta-Analysis

Carnitine Supports Sperm Quality, Concentration and Motility

L-carnitine levels in the seminal plasma of fertile and infertile men: correlation with sperm quality

Use of carnitine therapy in selected cases of male factor infertility: a double-blind crossover trial

A placebo-controlled double-blind randomized trial of the use of combined l-carnitine and l-acetyl-carnitine treatment in men with asthenozoospermia

Placebo-controlled double-blind randomized trial on the use of L-carnitine, L-acetylcarnitine, or combined L-carnitine and L-acetylcarnitine in men with idiopathic asthenozoospermia

Best Food Sources of Carnitine

Simple Bolognese

Mini Meatloaves with Liver and Bacon

Carnitine Supplementation

Boost and Burn

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

Sponsors for this episode:

This episode is sponsored by Nutrisense, providing Continuous Glucose Monitors (CGM) that provide you with real-time glucose data and an easy to use phone app that helps you combine and visualize your glucose data with all of your daily activities as well as personalized recommendations on how to improve your health. Use the code AliRD for $30 off your monthly subscription plan at nutrisense.io.

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By Ali Miller RD

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