Acetyl-L-Carnitine Can Boost Your Energy
People who make it to 100 are often plagued by muscle weakness, impaired mental function, depression, immobility and poor endurance. But what if there was something to reverse some of these problems, even at this advanced age?
New research suggests that “something” might be L-carnitine, an energy-producing compound found in all cells. L-carnitine provides energy during exertion by helping cells’ power plants, mitochondria, burn more fat and less sugar for fuel. Supplemental acetyl-L-carnitine is used by some endurance athletes and bodybuilders, because it improves muscle function and cardiac output. Research also shows that its action on the central nervous system can slow the cognitive deterioration that occurs as a result of normal aging. Body levels of L-carnitine decline sharply after age 70. L-carnitine can be found in meats and also as a supplement in the form of acetyl-L-carnitine.
In the study, 24 men and 46 women ages 100-106 who reported feeling tired after even slight physical activity were randomized to receive two grams of acetyl-L-carnitine per day or a placebo for six months. Physical examinations at the beginning and end of the treatment period determined the participants’ fat and muscle mass, cholesterol, and mental and physical function, including a six-minute walking test.
Results showed that the people getting the acetyl-L-carnitine had significant improvements in a number of important areas. They had almost five times more muscle mass than people receiving the placebo, (8.36 lb compared to 1.76 lb), three times the reduction in fat (-3.96 lb compared to -.32 lb) and big improvements in both physical and mental fatigue. They were able to walk an average of 14.4 feet more. As for side effects, there were virtually none.
Fatigue is one of the biggest complaints of older people, and most doctors think there’s not much you can do about it except adjust your attitude. But this study strongly suggests otherwise. “Our study indicates that oral administration of levo-carnitine produces a reduction of total fat mass, increases total muscular mass, and facilitates an increased capacity for physical and cognitive activity by reducing fatigue and improving cognitive function,” the authors conclude. (Malaguarnera, M, et al, Am J Clin Nutr 2007;86:1738-44.)
The Anti-Aging Bottom Line: Acetyl-L-carnitine can improve energy levels and muscle function in people of all ages, but these improvements may have quite a significant impact on the lives of people over the age of 70. L-carnitine is found in highest concentration in meats, but there is no way to get the amounts used in this study without taking supplements. Most people consume only 100-300 mg a day from food. Supplements come in several forms, including acetyl-L-carnitine, the more active form.
QUICK TIP: Acetyl-L-carnitine is thought to be even more effective when combined with alpha lipoic acid, which can help prevent oxidative damage to brain cell mitochondria, the center of cell energy production. It is also suggested that these two nutrients when combined can help to lower blood pressure. Learn More.
