Take L-carnitine, but don't take too much

For years, it was considered a long-shot…something only a handful of people ever did. But now, living to 100 is a real possibility for a lot of us.


And if you're determined to blow out that many candles, L-carnitine will help you go the distance.

L-carnitine is an amino acid that plays a key role in these vital functions:

Reducing oxidative stress

Reducing triglycerides

Metabolizing carbohydrates

Delivering omega-3 fatty acids to mitochondria, the powerhouses of the cells

Boosting cellular energy

Protecting cells from damage, especially heart and brain cells

Maintaining muscle strength

To test the effects of L-carnitine on some longevity champs, researchers at the University of Catania in Italy recruited 66 subjects who had all passed their 100th birthday. The subjects had one other thing in common: they all experienced fatigue after slight physical activity.

Divided into two groups, half the subjects received two grams of L-carnitine daily and half received a placebo. After six months, tests revealed these remarkable results:

Physical fatigue after exercise was significantly lower in the

L-carnitine group

Mental fatigue was significantly lower in the L-carnitine group

In a 30-point test to assess cognitive sharpness, subjects in the

L-carnitine group scored more than four points higher on average than subjects in the placebo group

Total muscle mass was significantly higher in the L-carnitine group

Total fat mass was significantly lower in the L-carnitine group

Unfortunately, keeping L-carnitine levels high is a challenge. Your body produces a natural supply of L-carnitine, but that supply decreases as we age. And while food sources of L-carnitine are easy to come by (avocados, fish, chicken, beef, and dairy products), the body only absorbs about a quarter of L-carnitine supplied by food.

Which brings us to the two things you need to know before adding L-carnitine supplements to your daily regimen: 1) High doses (five grams or more daily) can prompt diarrhea, increased appetite, or rash. And 2) HSI Panelist Allan Spreen, M.D., has this recommendation for anyone who uses any type of amino acid supplement: Don't take it with a high-protein meal.

Dr. Spreen: "There are a limited number of receptors for protein substances (protein foods are composed of amino acids), so the supplement you paid good money for will be 'diluted' by the presence of other proteinaceous substances in the digestive neighborhood. That is not true of most other supplements, which should be taken with food."

Take L-carnitine, but don't take too much, and don't take it with food: Three easy steps to help you reach 100.