L-carnitine is excellent for preventing our primary concern, which is weight loss. L-carnitine comes with many great benefits.
Athletes, bodybuilders, and regular gym-goers use this supplement to burn fat more effectively from the body by enhancing more excellent performance during gym activity.
L-carnitine benefits for you:-
- Weight loss
- Muscle recovery
- Better exercise performance
- Increase stamina
- Reduce muscle soreness
L-carnitine is now the popular supplement globally for so many reasons, and it is also very cheap.
In this article, we understand the l-carnitine and its related queries and much more.
Let’s get started,
What is L-carnitine?
L-carnitine is a vital amino acid naturally produced in small amounts in the human body in the liver and kidneys and is also present in protein-rich food.
The L-carnitine’s primary function is breaking the chain of long fatty acids and transport break acids to the mitochondria.
After that, mitochondria use fatty acids as fuel and give energy to us.
How do L-carnitine works?
When consuming l-carnitine, it makes a chemical reaction, breaks long-chain fatty acids, and transfers them to mitochondria. Later, mitochondria make fuel from fat and produce great energy (ATP – Adenosine triphosphate).
L-carnitine gives us maximum energy to perform a great exercise and makes us get rid of fat at the earliest.
L-carnitine also crucial for the excellent functioning of the heart, brain, muscle movement, and more
Types of L-carnitine for weight loss
Basically, l-Carnitine has four biologically form, but I mention only two forms which are best for weight loss and energy production, and here are the types:-
This type is also known as ALCAR.
As per studies, this type of l-carnitine is suitable for brain health functioning or disease prevention.
L-carnitine tartrate is a type of l-carnitine which many athletes and gym-goers use.
The core form of L-tartrate, is generally used in supplements mainly for gym-goers, bodybuilders, and athletes; this form is dissolved easily in the body.
Suggested Read: Types of L-carnitine.
Benefits of L-carnitine
When it comes to the benefits of L-carnitine, then there are several points like:-
Weight loss: L-carnitine makes your body generate more energy by breaking the stored long-chain fatty acids. And allowing us to work out for longer with more intensity which ultimately aids fat loss.
An eight-week study found that 38 women who worked out four days a week found no loss in weight who took l-carnitine and didn’t.1
But, five women experienced nausea and diarrhea after taking l-carnitine.2
However, a study on obese and adults found a significant weight loss of about 1.33 kg while taking l-carnitine.3
Muscle recovery: With suggested doses of this supplement makes a decrease in metabolic tension and muscle soreness, which shows many studies.
Better exercise performance: L-carnitine uses your fat and gives you more energy which ultimately enhances your exercise performance and makes you longer.
Increase stamina: L-carnitine gives energy to you by subtracting the fat and eventually makes your endurance increases.
Health benefits of L-carnitine
Type 2 diabetes: L-carnitine lowers the risk of type-2 diabetes and improved insulin sensitivity and may increase glucose utilization.4
Improved brain functioning: In a study of 90 days, people with an addiction to alcohol have taken 2 grams of acetyl l-carnitine daily and found improvement in brain function.5
Keep heart safe: A study followed for one year where participants took l-carnitine found a decrease in heart stoppages and deaths.
Food sources of L-carnitine
Foods like meat, fish, poultry and milk are the best sources of l-carnitine.
Study shows that the above food has a faster absorption rate than l-carnitine supplements.
Also, our body produces l-carnitine from amino acids like lysine and methionine. And those mention foods contain lysine and methionine.
The side effect of L-carnitine
L-carnitine is safe for most people, and it is generally safest for up to 12 months when taken by mouth.
2 gram or less can be safe and free from any severe side effects.
But there are mild effects you might face such as:-
- Stomach upset
And it may cause a “fishy” odor in your sweat, breath, and urine.
Dosage and when to take L-carnitine
The standard and safest dosage of L-carnitine would be 500 to 2000 mg per day.
Acetyl-L-carnitine: Doses can differ between 600 to 2500 mg each day
L-carnitine L-tartrate: Doses can differ between 1000 to 4000 mg each day.
You can consume up to 2000 to 4000 mg (means 2 to 4 gram) of L-carnitine per day for more significant results.
Try to go with liquid form because that is considered to be safest and absorbs quickly into the body.
And the right time to take it:-
- In the morning, on an empty stomach
- Before going to the gym or before the workout
If consuming 2 to 4 grams of L-carnitine per day, try to split the dosages equally.
Should you consider taking l-carnitine
Carnitine produces from the liver and kidney by itself, but few of the food contains natural l-carnitine. But the source of l-carnitine is coming from animal products.
However, people who are vegan and vegetarian are often low in l-carnitine levels. Those who are vegans or vegetarians can consider this supplement to reap the benefits of l-carnitine.
Two grams of l-carnitine are considered safest and can regularly consume (For gym-goers).
For adults, 2 grams of l-carnitine can help reduced fatigue and also can increase brain function.
To be sure if this may work on your body, consulting with the doctor is preferable.
L-carnitine is an exceptionally known fat burner and likely to be the safest. I am also having these supps for a year.
This supplement also supports your weight loss, brain functioning, and more.
L-carnitine is good for vegetarians and vegans.
You will not be able to see the result in a week or maybe for a month, but L-carnitine always does its job.
Keep in mind for the people who use this supplement for weight loss:-
- Right diet
- Hardcore workout
- Good sleep
These three things matter the most for weight loss or a fabulous physique.
So be in a calorie deficit, work hard and have patience. RESULT WILL COME