L-Carnitine to Reduce Muscle Soreness

L-Carnitine is an amino acid synthesized from lysine and methionine. It is a non-essential nutrient since it is found in the body; however, people that exercise intensely may not produce it in sufficient amounts, leading to muscle pain, decreased exercise tolerance, and decreased muscle function (1).

One of the primary functions of L-carnitine is to transport long-chain fatty acids to the mitochondria, where they are then used to produce energy. L-Carnitine is found in animal sources such as meat, poultry, and dairy products. Other sources include nuts and seeds, legumes, vegetables such as broccoli and asparagus, fruits including apricots and bananas, and cereals. It is used in supplement form to help treat diseases including AIDS, alcoholic liver disease, cardiac arrhythmias, diabetes, hyperthyroidism, and cancer (1).

Data from preliminary studies indicate that L-carnitine can speed up recovery from strenuous exercise, help to prevent cellular damage, and decrease post-exercise lactic acid build-up (2). The most common dosage for L-carnitine is 250mg, 2 times daily. The use of D-carnitine should be avoided, as it competes with L-carnitine, which can cause muscle pain and reduced function (1). As with any supplement, please contact your doctor or nutritionist to determine the correct dosage and to discuss any possible contraindications or side effects.

References

1. Fortitech; 2007. Schenectady (NY) (online).
   Available from https://www.fortitech.com/default.aspx?NHIObjectID=100067&TabID=72 [Cited Sept.24, 2007].

2. Karlic and Lohninger (2004). Supplementation of L-carnitine in athletes: does it make sense? Nutrition; 20(7-8):709-15.