When the mid-1980s came, L-carnitine started a real revolution in weight loss community. Later it was noticed that not only did it help burn fat, but it also contributed to endurance and improved regeneration. For years, interest in this dietary supplement has remained high. Discover the effects, dosage and side effects of L-Carnitine!
Where is L-carnitine present?
L-carnitine is a natural ingredient found in the human body. Its synthesis requires the presence of another amino acid – lysine. Also methionine, iron, vitamin C, B6 and niacin are needed to produce. L-carnitine, or biologically active carnitine isomer, is found in foods such as lamb, beef, pork and small amounts in fruits and vegetables. Because of this, supplementation with L-carnitine in healthy individuals is not necessary. This need only appears when its shortage or need to increase the efficiency of fat burning process.
L-carnitine – effects
L-carnitine is a natural transporter of fatty acids inside cells. It transports them from the cytosol into the mitochondria, where it converts into energy and produces ATP molecules. Importantly, L-carnitine is also involved in the metabolism of carbohydrates and certain branched chain amino acids. It’s also known that it facilitates the elimination of lactate molecules produced during excessive exertion. For this reason, it should also be used during periods of increased physical activity. Therefore, the effects of L-carnitine are really noticeable in physically active people. In case of a deficiency of this substance, the rate of fat burning decreases considerably and the body begins to deal with regeneration worse. It has also been shown that L-carnitine is beneficial for the formation of nitric oxide in blood vessels. For this reason, it can be helpful in combating erectile dysfunction and in increasing the muscle pump. It is also added as an ingredient in some muscle-enhancing pre-workout supplements and potency enhancing supplements.
It can be assumed that as the consumption of L-carnitine increases, the rate of fat burning will also increase. Unfortunately, this is not happening and you cannot increase the dosage without consequences. Using L-carnitine alone can bring about slimming effects only if the body actually has deficiency of this ingredient. Otherwise, supplementation alone will not suffice. This does not mean that it is not useful for people seeking to reduce body fat. It should be noted that using it during aerobic exercise can significantly increase the use of fat as a source of energy. The use of L-carnitine also makes sense when the supplementary goal is to intensify the body’s metabolism, allowing for an increase in exercise time and an improvement in intensity.
L-carnitine – dosage
Manufacturers use very different recommendations for L-carnitine supplementation. The lowest recommended dosages are about 500 mg per serving (Olimp L-Carnitine Xplode). These doses are currently considered too low. The effect begins to be felt only at about 1000 mg per serving. The biggest effects can be seen when using 2-3 grams a day. Most manufacturers recommend using it before workout, which is obviously not a mistake. It can also be used for meals. Many studies have shown that the best results are the use of L-carnitine together with a carbohydrate dose of 60-80 g, which provides for better absorption.
L-carnitine – side effects
Although the side effects of L-carnitine are rare, it should not be forgotten that they can happen. Overdose may cause nausea, abdominal pain, vomiting and diarrhea. It has also been observed that uric acid patients may cause muscle weakness. If you have any doubts whether you can take L-carnitine, a good thing to do would be to consult a dietitian or a doctor.
L-carnitine – summary
This is a dietary supplement for people who want to lose weight and know that the pills themselves are not enough. The use of L-carnitine allows you to increase the energy efficiency of fats and prevent the formation of new stores of it. Taking this substance increases your ability to lower your body fat by allowing you to supply more oxygen to your muscles and affects the removal of toxic substances (lactic acid, free radicals, heavy metal ions, etc.).
L-carnitine – reviews
This dietary supplement has the most positive reviews. L-Carnitine has the best effects when applied before aerobic training lasting at least 30 minutes. Sometimes there are also negative opinions about this ingredient. Most often, however, they result from the fact that a person who uses this supplement forgets that action is only possible when you use up the fat in form of energy. L-carnitine has good reviews in athletes. It does not work when we are sitting or resting.