L-carnitine is excellent for addressing our primary concern, which is weight loss. It offers numerous great benefits.
Athletes, bodybuilders, and regular gym-goers use this supplement to enhance their performance during gym activities and effectively burn fat from their bodies.
L-carnitine Benefits:
- Weight loss
- Muscle recovery
- Better exercise performance
- Increase stamina
- Reduce muscle soreness
L-carnitine has gained popularity as a global supplement for numerous reasons, and it is also very affordable.
In this article, we will explore L-carnitine, address related queries, and provide additional information.
What is L-carnitine?
L-carnitine is a vital amino acid that is naturally produced in small amounts in the human body, specifically in the liver and kidneys. It is also found in protein-rich foods.
The primary function of L-carnitine is to break down long fatty acids and transport them to the mitochondria.
Afterward, mitochondria utilize fatty acids as fuel to provide energy for us.
How does L-carnitine work?
When consuming l-carnitine, it initiates a chemical reaction that breaks down long-chain fatty acids and transfers them to the mitochondria. Subsequently, the mitochondria convert the fat into fuel, resulting in the production of significant energy (ATP – Adenosine triphosphate).
L-carnitine provides us with maximum energy to perform exercises effectively and helps in efficiently burning fat.
L-carnitine is also crucial for the excellent functioning of the heart, brain, muscle movement, and more.
L-carnitine Weight Loss Supplement
L-carnitine exists in four biologically active forms. However, I will only mention the two forms that are considered best for weight loss and energy production. Here are the types:
Acetyl-L-carnitine
This type is also known as ALCAR, which is short for acetyl-L-carnitine.
According to studies, ALCAR is considered suitable for promoting brain health and preventing certain diseases.
L-carnitine Tartrate
L-carnitine tartrate is a type of L-carnitine that is commonly used by athletes and gym-goers.
The core form of L-tartrate is generally used in supplements, primarily by gym-goers, bodybuilders, and athletes. This form easily dissolves in the body.
Suggested Read: Types of L-carnitine.
L-carnitine Benefits
When it comes to the benefits of L-carnitine, there are several key points to consider:
Weight loss: L-carnitine helps your body generate more energy by breaking down stored long-chain fatty acids. This allows us to work out for longer with greater intensity, ultimately aiding in fat loss.
- In an eight-week study, it was found that 38 women who worked out four days a week and took l-carnitine did not experience any weight loss, while those who did not take it were not mentioned in terms of weight loss.1
- However, five women experienced nausea and diarrhea after taking l-carnitine.2
- However, a study on obese adults found a significant weight loss of approximately 1. 33 kg while taking l-carnitine.3
Also Read: Worst Fruit for Weight Loss
Muscle recovery: Many studies have shown that taking the suggested doses of this supplement can lead to a decrease in metabolic tension and muscle soreness.
Better exercise performance: L-carnitine utilizes your fat to provide you with more energy, ultimately enhancing your exercise performance and endurance.
Increase stamina: L-carnitine provides energy by metabolizing fat, which can ultimately increase your endurance.
Health benefits of L-carnitine
Type 2 diabetes: L-carnitine lowers the risk of type-2 diabetes, improves insulin sensitivity, and may increase glucose utilization.4
Improved brain functioning: In a 90-day study, individuals with alcohol addiction took 2 grams of acetyl L-carnitine daily and experienced improvements in brain function.5
Keep heart safe: A one-year study was conducted, where participants who took l-carnitine experienced a decrease in heart stoppages and deaths.
Food sources of L-carnitine
Foods such as meat, fish, poultry, and milk are considered to be the best sources of l-carnitine:
- Fish
- Meat
- Milk
- Chicken
- Beef
A study shows that these foods have a faster absorption rate compared to l-carnitine supplements.
In addition, our bodies produce l-carnitine from amino acids such as lysine and methionine. Furthermore, the mentioned foods contain both lysine and methionine.
The side effect of L-carnitine
L-carnitine is generally safe for most people, especially when taken orally for up to 12 months.
A dosage of 2 grams or less can be considered safe and unlikely to cause severe side effects.
But there are mild effects you might face such as:
- Nausea
- Stomach upset
- Vomiting
- Heartburn
- Diarrhea
It may cause an unpleasant odor in your sweat, breath, and urine.
Dosage and when to take L-carnitine
The standard and safest dosage of L-carnitine is typically recommended to be between 500 to 2000 mg per day.
Acetyl-L-carnitine: Doses can vary from 600 to 2500 mg per day.
L-carnitine L-tartrate: The dosage can vary from 1000 to 4000 mg per day.
For more significant results, you can consume between 2000 to 4000 mg (equivalent to 2 to 4 grams) of L-carnitine per day.
It is good to choose the liquid form as it is considered the safest option and is absorbed quickly by the body.
And the right time to consume it:-
- In the morning, on an empty stomach
- Before going to the gym or before starting the workout,
If you are consuming 2 to 4 grams of L-carnitine per day, try to split the dosages equally.
Should you Consider taking L-carnitine
Carnitine is produced by the liver and kidneys naturally, but only a few foods contain natural l-carnitine. Animal products are the primary source of l-carnitine.
However, individuals who follow a vegan or vegetarian diet often have lower levels of l-carnitine. For this reason, vegans and vegetarians may consider taking this supplement to enjoy the l-carnitine benefits.
Two grams of L-carnitine is considered the safest dosage and can be regularly consumed by gym-goers.
For adults, taking 2 grams of l-carnitine can help reduce fatigue and improve brain function.
To ensure that this will work for your body, it is preferable to consult with a doctor.
Summary
L-carnitine is widely recognized as an effective fat burner and is considered to be one of the safest options available. I have been taking these supplements for a year now.
This supplement also supports weight loss and brain functioning, among other benefits.
L-carnitine is beneficial for vegetarians and vegans.
The results of L-carnitine may not be visible within a week or even a month, but it always performs its job effectively.
Three actions are a must to follow while consuming an L-carnitine supplement:
- Right diet
- Hardcore workout
- Good sleep
These three things matter the most for weight loss or achieving a fabulous physique.
To achieve results, it’s important to be in a calorie deficit, work hard, and have patience. The results will come.
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