When pursuing physique goals, we often reach for substances that are designed to accelerate the breakdown of fat tissue and thus facilitate faster weight loss. One of these is L-carnitine. It's a dietary supplement, called a vitamin-based supplement, that can be taken in capsule or powder form. What is it and how does it affect the body? We explain!
L-carnitine what is this compound?
If you want to start losing weight more effectively, it is definitely worth getting to know the product L-carnitine. What is this chemical? L carnitine is an organic chemical compound that is synthesized in the human body from two amino acids, lysine and methionine. It is found mainly in the muscles and heart. L-carnitine is one of the most popular dietary supplements for athletes, allowing them to achieve better results in sports.
L-carnitine and carnitine – what does the difference mean?
This organic compound occurs in nature in two optical configurations of isomers – D and L. Carnitine is therefore a general name, and L-carnitine denotes the biologically active form, which should be abundant in diet and supplementation if you want to achieve appropriate results in sports or weight loss.
Where is L-carnitine found?
Where is L-carnitine found most abundantly? It's found primarily in the human liver, kidneys, brain, and muscles, where it's synthesized from amino acids. However, the human body isn't the only place it occurs.
Where is L-carnitine found in food? It can also be found in meat (mostly in lamb and beef, least in poultry) and dairy products. Fruits and vegetables contain only trace amounts. A significant exception is one mushroom, the oyster mushroom, which is a decent source.
What does L-carnitine do?
This is a very important question. L-carnitine – what benefits does supplementation provide? Why take it if the body produces it on its own? The human body has a limited ability to produce it because it requires an adequate supply of nutrients from the diet. In healthy adults who eat meat, there is no need to supplement it. However, the demand may increase during higher energy expenditure, such as during heavy physical work or endurance sports. So, when it comes to the compound carnitine, what benefits does it provide? And who should use it? The answer is simple – primarily athletes and those trying to lose weight. Its functions include neutralizing free radicals, reducing muscle fatigue and increasing performance, and transporting fatty acids to the mitochondria, where they are converted into energy.
L-carnitine dosage
It is estimated that healthy adults consume between 0.3 and 1.9 mg of carnitine per kilogram of body weight per day.This means that a man weighing 75 kg consumes about 140 mg of the compound, which is produced in the body. L carnitine dosage varies depending on needs (higher in athletes).
How much L-carnitine can you take per day if you want to lose weight and are an active athlete? A safe and effective dose is considered to be as much as 2g per day, usually taken in doses of 1-2 tablets twice daily. However, for those who don't exercise much and find that L-carnitine can help them lose weight, the dosage may be lower, around 1000-1500mg per day.
L-carnitine how to use?
If you're curious about how L-carnitine works, knowing how to use this supplement is crucial. To supplement your diet, you typically take 1-2 capsules a day. The timing of its use is also important. Should you take L-carnitine before or after a meal? For weight loss, it is recommended to consume it 2-3 times a day (depending on the specific dose in the capsule and the manufacturer's recommendations), approximately 30 minutes before a meal.
L-carnitine side effects
As with any dietary supplement, consult your doctor or pharmacist before use. When it comes to L-carnitine, side effects of taking too much may include nausea, diarrhea, and vomiting. Therefore, you should not exceed the recommended doses. While L-carnitine, a natural compound, poses little risk of harm, it should not be taken by people suffering from kidney failure, taking aminoglycoside antibiotics, antiepileptic drugs, or those suffering from high blood pressure.
Carnitine deficiency symptoms
If there's a lack of meat and dairy products in the diet, the body may not have enough L-carnitine to produce it. Carnitine deficiency can occur in people on drastic weight-loss diets and intense exercise. This is very dangerous. Typically, when a doctor suspects carnitine deficiency, symptoms can be easily associated with severe calorie restriction, abstaining from meat and dairy products, and frequent, demanding workouts. This can lead to weakening or even atrophy of skeletal muscles and enlargement of the heart muscle, which can even lead to the development of coronary artery disease. It's worth noting that excess alcohol blocks the biological activity of L-carnitine, so its deficiency can also be observed in heavy drinkers.
Which L-carnitine is best?
Various forms of L-carnitine are available: capsules, powder, effervescent tablets, and liquids. Which L-carnitine is best for athletes or those training to lose weight? First and foremost, choose the form that best suits you and the dosage that best fits your lifestyle and needs.
L-carnitine for weight loss
One of the most popular supplements for people who are just starting their adventure with the gym is L-carnitine and often found in supplement form Garcinia cambogia. Losing weight can be easier thanks to it – it's especially recommended for those who are significantly overweight. Searching online for "L-carnitine for weight loss" yields numerous reviews.e User reviews are usually encouraging to buy and use it. However, it's worth remembering that supplementation alone, without changing unhealthy eating habits, has never helped anyone slim down.
Does L-carnitine work without exercise?
L-carnitine without exercise Unfortunately, it won't be very effective. This is because it's used to convert fatty acids into energy in the mitochondria. During rest (including mental rest!), it's simply stored in the brain, heart, liver, and muscles.
L-carnitine before or after training?
It's crucial to provide your body with supplements not only in the right doses, but also at the right times to ensure their contents reach the right body cells. L-carnitine before training is the best choice – if you're planning a long endurance training session, it's worth taking a sufficiently large dose to increase muscle performance, prevent fatigue, and prevent the effects of overtraining. If your L-carnitine is the target. How long before training should you take it? About 30 minutes beforehand – so it has time to reach the muscles!
L-carnitine reviews
For many people wondering whether L-carnitine is good for them, user reviews can be very important. They are very positive, especially among people trying to lose weight, those who are very overweight, and those who exercise, as well as athletes who take it to improve their performance. However, it's worth remembering that it's not a typical fat burner—it's simply a supplement that can support metabolism.
