If you have been looking for a supplement that can help you lose weight and improve your performance, chances are you’ve come across l-carnitine. This compound is naturally present in our body, but when it depletes, symptoms like slowness in weight loss and fatigue can arise.
The primary function of carnitine is to transport fatty acids into mitochondria for energy production. Studies show that l-carnitine supplementation can support weight loss by boosting metabolism, improving muscle recovery, and reducing fat mass. In this blog, we will cover the benefits of l-carnitine and how to take it in the best possible way so as to maximize its effects on weight loss and performance.
What Is L-Carnitine?
L-Carnitine is a chemical found in the body that can be obtained from animal products. It affects metabolism by helping to transport fatty acids into the mitochondria, where they are turned into energy (1).
It is also used in supplement form to help with weight loss by improving fat metabolism and increasing feelings of satiety. The body can produce L-carnitine from lysine and methionine, but it can be obtained through animal products. Vitamin C is needed for the body to produce enough L-carnitine, and it may be considered a conditionally essential nutrient.
Types of l-Carnitines
L-carnitine can exist as L-carnitine, L-carnitine L-tartrate, and Propionyl-L-carnitine (also known as ACP or PLC).
1. L-Carnitine Tartrate
L-Carnitine tartrate is the most common form of L-carnitine available in supplements. It has a rapid absorption rate and can help with fatty acid metabolism. L-carnitine exists in two forms, D-carnitine, which is inactive, and L-carnitine, which is active.
The active form of L-carnitine is beneficial for the brain and is known to be involved in the production of energy. It has also been shown to help people with neurodegenerative diseases. Another form of L-carnitine that has been shown to have benefits for health is acetyl-L-carnitine, which is beneficial for brain function and has been shown to benefit people with neurodegenerative diseases.
In tissues that primarily use fatty acids as a fuel source, such as skeletal and cardiac muscles, L-Carnitine tartrate is most abundant. It should be combined with a nutritious, well-balanced diet and exercise on a regular basis. Carnitine tartrate is a carnitine supplement that aids in energy production.
2. Acetyl L-Carnitine (ALCAR)
In the body, acetyl L-Carnitine is made from lysine and methionine amino acids. In ALCAR, the carnitine molecule has an acetyl group attached to it. This makes it the most bioavailable and hence quickly absorbed of all supplements, allowing it to pass the blood-brain barrier.
ALCAR is beneficial for anyone looking for a convenient source of L-Carnitine that may be consumed throughout the day, as well as athletes and active people who engage in regular exercise. The acetyl group linked to Carnitine makes it more bioavailable and absorbable, making Acetyl L-Carnitine more effective.
3. Propionyl-L-carnitine
Propionyl-L-carnitine is a form of carnitine that may be effective for circulatory issues such as high blood pressure. Acetyl-L-carnitine is a popular and potentially effective form for brain health. Both D-carnitine and acetyl L-carnitine coexist with Propionyl-L-carnitine in supplements.
The D-form of carnitine is biologically inactive and cannot absorb other forms of carnitine, making it less effective than other forms. In addition to Propionyl-L-carnitine, there are many different types of carnitine available for use in the body. However, they all play a vital role in maintaining cell function and health.
What are the Benefits of L-Carnitine?
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L-carnitine helps in Weight Loss:
L-carnitine offers weight loss benefits as it assists in transporting fatty acids to be broken down into energy. It also has positive effects on the body’s metabolism, promoting the production of fat-burning enzymes and hormones. For weight loss, L-carnitine is often combined with exercise and a healthy diet. It can be taken by individuals looking to lose weight safely and effectively. L-carnitine should be part of a weight loss plan alongside exercise and nutrition (2).
L-carnitine is a naturally occurring compound that belongs to the amino acid family. It is essential for the body to produce energy from fat stores. It has been studied for its weight loss effects in several studies, with some researchers finding a correlation between L-carnitine supplementation and weight loss. It can be used as part of a safe and effective weight loss program.
- Enhanced physical performance:
It has been shown to help increase oxygen supply, red blood cell production, stamina, and exercise recovery time for enhanced physical performance. Additionally, it can help support muscle recovery, cognitive function, and immune system support. It has anti-aging and antioxidant effects that can help support health and longevity.
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Improved recovery of muscle:
Inflammatory and metabolic changes take place to make way for muscle recovery after an intense workout. This can be painful and can have a negative impact on your performance. If you want a better recovery and want to feel relaxed, then a proper recovery is important. That is why elite athletes have extensive post-workout routines. L-Carnitine helps in reducing muscle soreness post-workout!
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Improved cognitive performance:
Acetyl-L-carnitine is a naturally occurring derivative of L-carnitine that has been shown to have positive effects on brain function in various diseases. Acetyl-L-carnitine supplementation may help protect against age-related mental decline and improve brain function. It can also have beneficial effects on muscle recovery and performance, as well as cognition.
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Physical and mental fatigue:
The heart and blood vessels benefit from carnitine. It ensures that the body creates more antioxidants on its own. It seems to be necessary for the brain, and if used regularly, it may help prevent memory loss. People with autism or ADHD may find carnitine supplementation helpful. Carnitine supplementation may also help obese individuals lose weight, improve cardiac muscle function, decrease tiredness in adults, aid faster muscle recovery in men after exercise, and enhance immune system activity by increasing the number of white blood cells.
When is the best time to take L-Carnitine?
Take L-Carnitine in the morning and/or prior to workouts for workout energy. For workout performance, take L-Carnitine one hour prior to exercising. Benefits can be noticed within the first week of supplementation.
The ideal time to take L-Carnitine depends on individual needs and side effects, so listen to your body. If you are taking a prescription for carnitine, follow the recommended dosage. Keep in mind that carnitine supplements may cause some side effects, such as mild stomach discomfort or diarrhea.
Discuss with your doctor if you experience any issues while taking carnitine supplements.
How to take L-Carnitine?
L-Carnitine supplements are available in different forms in the market. L- Carnitine available in capsule or tablet form should be consumed prior to the workout with water. L-carnitine supplements are available in powder form and can be consumed by mixing it in 200-250 ml water before your workout. Shake well to remove any lumps before consuming it.
Some L- Carnitine supplements are available in liquid form. They provide quick absorption. They can be taken directly or can be mixed with juice or any other beverage.
L-Carnitine supplements available in the effervescent form are also easy to use. They provide better absorption. One tablet can be mixed in 250 ml water and can be consumed before the workout.
Recommended Dosage of L-Carnitine
The standard daily dosage of L-carnitine ranges from 500-2,000 mg depending on the form used.
For the best results, a L- Carnitine dosage of 1,000 mg of L-carnitine is commonly recommended. This includes 600-2,500 mg of its active form, acetyl-L-carnitine (Acetyl-L-Carnitine), and 1,000-4,000 mg of its metabolite, propionyl-L-carnitine (Propionyl-L-Carnotite) (3).
Conclusion
L-Carnitine is a naturally occurring amino acid found primarily in meat and dairy products. It is used to promote weight loss, enhance exercise performance, improve mental function and athletic performance, and improve overall energy levels. In addition to these benefits, carnitine supplementation may also help support healthy weight and body mass index (BMI) management.
To supplement l-carnitine, you can take it as a supplement or use l-carnitine-containing dietary supplements. Before using l-carnitine for weight loss or other purposes, consult your doctor first.
FAQs
1. Is it good to take L-carnitine every day?
A: Taking L-carnitine daily can be safe and beneficial for some individuals, particularly athletes or those with certain medical conditions. However, it’s essential to consult a healthcare professional before starting any supplement regimen.
2. Is L-carnitine effective for fat loss?
A: L-carnitine may have a modest impact on fat loss by aiding in fat metabolism, but the results vary among individuals, and it is not a magic solution for weight loss.
3. When should I take L-carnitine daily?
A: L-carnitine supplements are typically taken 30 minutes before meals or before exercise to aid in fat metabolism. Consult a healthcare professional for personalized dosing and timing recommendations.
4. Does L-carnitine have side effects?
A: L-carnitine is generally considered safe when used as directed. However, some individuals may experience mild side effects like nausea, diarrhea, or fishy body odor. Consult a healthcare professional if you have concerns.
5. Is L-carnitine supplement useful?
A: L-carnitine supplements can be beneficial for individuals with specific medical conditions or those looking to enhance fat metabolism and exercise performance. However, their effectiveness varies among individuals.
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