L-carnitine – effects, dosage, side effects
When L-carnitine appeared in the mid-1980s, it started a real revolution in weight loss. Later, it was noticed that it not only helps burn fat, but also affects strength and improves regeneration. Over the years, interest in this dietary supplement has remained at a high level. Get to know the effects, dosage and side effects of L-carnitine!
Where does L-carnitine occur?
L-carnitine is a natural component found in the human body. Its synthesis requires the presence of another amino acid – lysine. Methionine, iron, vitamin C, B6 and niacin are also necessary for production. L-carnitine, the biologically active isomer of carnitine, is found in foods such as mutton, beef, pork and in small amounts in fruits and vegetables. For this reason, L-carnitine supplementation in healthy people without overweight is not necessary. This need arises only at the time of its shortage or the need to increase the efficiency of the combustion process of fatty acids.
L-carnitine – effects
L-carnitine is a natural fatty acid transporter inside cells. It transfers them from the cytosol to the interior of the mitochondria, where it is converted into energy and the production of ATP molecules. Importantly, L-carnitine also takes part in the transformation of carbohydrates and some branched chain amino acids.
In addition, it is known that it facilitates the elimination of lactate molecules produced during excessive exercise. For this reason, it is also recommended to use it during periods of increased physical effort. Therefore, the effects of L-carnitine are so noticeable in physically active people. In the case of a shortage of this substance, the rate of fat burning decreases significantly, and the body begins to deal less with regeneration.
L-carnitine has also been shown to favor the formation of nitric oxide in the blood vessels. For this reason, it can be helpful in combating erectile dysfunction and increasing the muscle pump.
It is also added as part of some pre-workout supplements that induce muscle pump and dietary supplements to improve potency.
It can be assumed that with the increase in L-carnitine intake, the rate of fat burning will also increase. Unfortunately, this is not happening and you can not increase doses without any consequences. The use of L-carnitine alone can bring weight-loss effects only if the body is actually deficient in this component. Otherwise, supplementation alone will not be enough. This does not mean that it is unsuitable for people seeking to reduce fat in the body. 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 in the case when the purpose of supplementation is to increase the changes in the body that allow to extend the time of effort and improve its intensity.
L-carnitine – dosage
Manufacturers use very different recommendations for L-carnitine supplementation. The lowest doses proposed by them predict about 500 mg per serving (Olimp L-Karnityna 500 Forte Plus). These doses are currently considered too low. The action begins to be felt only at about 1000 mg per serving. The biggest effects are brought only by using 2-3 grams a day. Most manufacturers recommend using it before training, which is not a mistake, of course. It can also be taken with meals. A lot of research shows that the best results are achieved by taking L-carnitine with a carbohydrate dose of 60-80 g, which ensures better absorption of L-carnitine.
L-carnitine – side effects
Although side effects when using L-carnitine are rare, then you should not forget that they can happen. If too high doses are used, it may cause nausea, abdominal pain, vomiting and diarrhea. It was also observed that patients with uremia may cause muscle weakness. If you have any doubts about whether you can take L-carnitine, a good solution is to consult a dietitian or doctor.Posted on: November 21, 2018