Does L-carnitine retain water in the body?

Not all amino acids typically perform building functions in the body. Some of them have a regulatory role, as they participate in various biochemical processes that have a multidirectional effect on the body and well-being. A good example of this is L-carnitine, which is important for the metabolism of nutrients, but also for the proper functioning of muscles and the brain.

1. L-carnitine and weight loss
2. The issue of water retention in the body
3. When is L-carnitine recommended?
4. Carnitine for vegans
5. Carnitine in the diet and supplement dosage
6. Is it worth using L-carnitine?

L-carnitine and weight loss

L-carnitine, due to its role in converting food into energy, is often considered a substance that facilitates weight loss. The mechanism of action of L-carnitine in the weight loss process involves transporting long-chain fatty acids from body fat to the mitochondria (the energy structures of cells), where they are oxidised in the process of beta-oxidation and converted into energy.

The issue of water retention in the body

There is no evidence to suggest that L-carnitine causes water retention in the body. It is a protein-based substance that is consumed in amounts that cannot affect the water content in tissues.

When is L-carnitine recommended?

In addition to supplementation aimed at weight loss, carnitine is also used in other cases. The level of L-carnitine in the body naturally decreases with age. This may be due not only to the ageing process, but also to an unhealthy lifestyle associated with a lack of physical activity, poor diet or chronic diseases.

In these cases, supplementation can help maintain and restore physical performance. If you have a chronic illness and are taking medication, you should consult your doctor before adding L-carnitine to your diet.

Carnitine for vegans

Vegans may also need more L-carnitine in their diet, as they do not consume this compound when eating only plants. L-carnitine is found primarily in meat, fish and dairy products.

Carnitine in the diet and supplement dosage

The amount of L-carnitine in the diet depends on the type and quality of the products consumed. An average diet that includes meat and fish provides the body with approximately 100-300 mg per day. However, it is worth knowing that during intensive frying of these products, some of the protein substances are degraded, so they should be boiled in water or steamed.

Energy and isotonic drinks are often enriched with L-carnitine, which can increase its intake in the diet, but these are not large doses. In the case of vegetarians and vegans, the body must use other amino acids and vitamin C to produce the amount of L-carnitine needed for biochemical transformations.

Is it worth using L-carnitine?

Among physically active people and those seeking to lose weight, the most commonly used doses of supplements containing L-carnitine are 500-2000 mg per day, usually in the form of tartrate or acetyl-L-carnitine. It is worth considering supplementation before a long-term deficiency develops. This is because it can lead to various metabolic disorders, muscle weakness and heart problems.

In cases of deficiency associated with various genetic disorders, cardiomyopathy, which is serious damage to the heart muscle, may occur. In addition, L-carnitine deficiency can affect brain development and function, which can lead to neurological disorders such as cognitive impairment and depression.

Sources:

Liu T, Deng K, Xue Y, Yang R, Yang R, Gong Z and Tang M (2022) Carnitine and Depression. Front. Nutr. 9:853058. doi: 10.3389/fnut.2022.853058

Grünert, S.C., Tucci, S., Schumann, A. et al. Primary carnitine deficiency – diagnosis after heart transplantation: better late than never!. Orphanet J Rare Dis 15, 87 (2020). https://doi.org/10.1186/s13023-020-01371-2