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L-carnitine could increase mitochondrial function [6]. There are different forms of L-carnitine available. Acetyl-L-carnitine is one of the more effective types for most people [7]. Brain HealthAcetyl-L-carnitine (ALCAR) is likely the most effective form for brain health and could be advantageous for those with neurodegenerative diseases and age-related mental decline[8] [9]. Studies indicate taking acetyl-L-carnitine every day helps reverse declining brain function linked to Alzheimer’s and other brain conditions. Similar benefits were observed in people without brain conditions[10] [11]. Heart and CirculationSome studies demonstrate a reduction in blood pressure and inflammation associated with cardiovascular disease. One study showed a daily dose of 2 grams of acetyl-L-carnitine caused nearly a 10-point reduction in systolic blood pressure, which is a key indicator of cardiovascular health and disease risk. In the research, patients with coronary heart disease and chronic heart failure seem to improve with L-carnitine [12] [13]. Exercise Performance and Muscle RecoveryL-carnitine L-tartrate might reduce muscle soreness and improve recovery after exercise, and it’s commonly used in sports supplements because of its rapid absorption rate. It could also increase oxygen supply to your muscles along with blood flow and nitric oxide production[14] [15].
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However, besides the fact that a low-protein, plant-based diet would be detrimental to your muscle, brain, and overall health over time, we are forgetting one very important point. Keto Lessens Feelings of HungerKeto diet can reduce hungerWhen we diet, weight loss is usually followed by a simultaneous increase in ghrelin secretion and feelings of hunger, which may compromise weight loss goals and increase the risk of gaining the weight back. Think about that–as you’re trying to lose that extra body fat through diet, your body is starting to upregulate hormones that lead you to more hunger. One of the many benefits of ketosis is that a ketogenic diet has been shown to prevent an increase in ghrelin secretion, otherwise seen with weight loss, as well as to reduce and/or prevent hunger. Therefore, we need to account for the natural decrease in food consumption of individuals who are on a ketogenic diet compared to those who are not, to properly calculate whether keto can be considered expensive. Studies Show Keto Naturally Reduces Calorie ConsumptionOne study done in 1974 put women on a restricted carbohydrate diet, but let them eat as much protein and fat as much as they wanted and found that the number of calories they ate decreased by 30%. This was confirmed in another study several years later in 2006 where subjects could eat ad libitum (as much as they wanted) but had to keep carbs under 10%. Naturally, these individuals lowered their calorie intake by 30. 5% which was about 720 calories per day. Study after study shows this practically and mechanistically in multiple different subject populations. So, if we factor in the general reduced calorie consumption on a well-formulated ketogenic diet, there is zero doubt that a keto diet is the most inflation-resistant and recession-proof way of eating.
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In the research, patients
with coronary heart disease and chronic heart failure seem to improve with L-carnitine [12] [13]. Exercise Performance and Muscle RecoveryL-carnitine L-tartrate might reduce muscle soreness and improve recovery after exercise, and it’s commonly used in sports supplements because of its rapid absorption rate. It could also increase oxygen supply to your muscles along with blood flow and nitric oxide production[14] [15]. Weight LossSince L-carnitine moves fatty acids into your cells to be used for energy, it makes sense that it appears to work as a weight-loss supplement. L-carnitine is believed to improve your body’s ability to burn fat and lose weight. However, when it comes to weight loss, studies are mixed, with some showing success and others showing no difference [16] [17] [18]. Blood Sugar Issues and Type 2 DiabetesL-carnitine could improve symptoms and risk factors of type 2 diabetes and reduce blood sugar levels [19] [20].
Should You Take L-Carnitine on Keto?It’s up to you if you’d like to supplement with L-carnitine on keto. Especially if you have a health condition, questions, or concerns, or if you’re planning on supplementing for a
longer period of time, it’s always best to talk to your doctor before making any diet or supplement changes. Overall, L-carnitine is considered a safe supplement with a recommended daily dose of up to 2 mg. L-carnitine is a popular supplement in the keto and athletic communities, though studies show that it may or may not be effective for some uses.
