Evidence supporting the use of: L-carnitine
For the body system: Muscles

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

L-carnitine is an amino acid derivative involved in the transport of long-chain fatty acids into the mitochondria for energy production, making it relevant to muscle metabolism and function. Scientific studies have examined its effects on exercise performance, muscle recovery, and muscle fatigue. Evidence suggests L-carnitine supplementation may reduce muscle soreness and damage following exercise, potentially by decreasing markers of muscle injury and oxidative stress. Some clinical trials in athletes and older adults have shown modest improvements in exercise recovery and reduction in muscle fatigue, though findings are not universally consistent across all populations or exercise types. Meta-analyses indicate potential benefits, but these are generally small and may depend on baseline carnitine levels, dietary intake, and individual differences. While L-carnitine is not considered a primary muscle-building supplement, its physiological role in energy production and recovery provides a mechanistic rationale for its use in supporting muscle function. However, more large-scale, well-controlled trials are needed to confirm its efficacy and clarify which populations benefit most.

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