Carnitine, a chemical compound produced naturally in your liver and kidneys, is well-known for its purported nervous system and heart benefits. Many people take carnitine supplements to maintain a healthy heart and promote mental function, especially for those with Alzheimer’s. However, research now shows that carnitine may also play a significant role in boosting your stamina and helping muscles benefit from exercise.
Understanding the Role of Carnitine
At the Duke Molecular Physiology Institute and Sarah W. Stedman Nutrition and Metabolism Center, scientists examined an enzyme produced in the body called carnitine acetyltransferase (CrAT). This enzyme is involved in the energy production process in muscle cell mitochondria, the tiny cell structures responsible for fueling cell activity. Maintaining a healthy supply of carnitine enables CrAT to function more efficiently.
The performed tests on lab animals revealed that carnitine supplementation significantly improves mitochondrial function, leading to increased exercise endurance. According to researcher Deborah Muoio, the results were rather unexpected, as they believed “carnitine availability was not a limiting factor under these circumstances.”
Yes, the study was conducted on animals, but Muoio points out that there is no reason to assume carnitine would not produce similar effects in humans.
The Potential Benefits of Carnitine Supplementation
One implication stemming from this study is that taking carnitine supplements can enhance muscle mitochondrial functioning. Consequently, it can help muscles warm up faster when you work out and also allow you to cool down more efficiently after exercising. While not all the details of CrAT’s functions have been uncovered, the potential benefits of carnitine on exercise performance are promising.
Additionally, carnitine’s positive effects on mitochondria extend to every muscle in the body. Incorporating carnitine supplements into your routine, along with regular exercise, could make maintaining muscle strength and healthiness easier as you age.
Sources of Carnitine
While carnitine supplements are readily available for those looking to enhance their physical performance or support overall health, carnitine can also be found in various animal-based foods. Some nutritional sources rich in carnitine include:
- Beef
- Chicken
- Milk
- Cheese
These foods can help you maintain a healthy level of carnitine in your body, contributing to increased energy production in muscle cells that can lead to better exercise performance and overall muscle health.
The Takeaway
Carnitine has long been hailed for its heart and nervous system benefits, with many supplementing their diets for enhanced mental function. However, this recent research highlights the potential impact of carnitine supplements on exercise performance and muscle health.
By improving mitochondrial function in muscle cells, carnitine can contribute to increased stamina and endurance while working out. Combining carnitine supplementation with a balanced diet and regular exercise can contribute to better muscle performance and overall health as you age.
So, whether you are an athlete looking to boost performance or simply looking for an effective way to maintain muscle health, carnitine could be the answer.
