What Is L-carnitine?
L-carnitine is a non-essential amino-acid-like compound, meaning it’s produced in the body naturally.
Its main function is to help the body to produce energy and plays an important role in muscle movement as well as the normal functioning of the brain and heart.
L-carnitine is responsible for escorting long-chain fatty acids to your cells’ mitochondria, where energy is produced.
L-carnitine also ushers toxic by-products of energy production out of your cells preventing them building up.
Approximately 98% of the body’s L-carnitine stores are found in the muscles. Along with trace amounts in the liver and blood.
In some cases, L-carnitine is conditionally-essential meaning the body does not produce sufficient amounts of the compound.
Supplements might be essential for these individuals and are particularly recommended for people who have a genetic condition or are undergoing medical procedures that use up the body’s L-carnitine supply.
They are also recommended to anyone whose diet affects the amount of L-carnitine in their body. for example, vegans or strict vegetarians.
This is because natural food sources of L-carnitine include primarily animal products like beef, pork, chicken and milk. Although it can be found in some plant products such as avocado and soybeans.
When to Take L-carnitine?
Studies have shown that the L-carnitine-carbohydrates combination has ergogenic effects and can increase work output by 11%.
So you should take your L-carnitine supplement with a reasonable amount of fast-acting carbohydrates (e.g. 60g of dextrose or maltodextrin).
Whilst there is some evidence to suggest L-carnitine can take effect approximately 30-45 minutes after consumption, the “before or after workout” dilemma ultimately doesn’t seem to be the most important factor when considering L-carnitine supplementation.
Rather, take it daily for some weeks and you should be able to see some solid results.
L-carnitine Dosage – How Much Do You Take?
The usual dose of L-carnitine is 500–2,000 mg per day. But varying studies suggest different doses for each form of L-carnitine.
- Acetyl-L-Carnitine: 600–2,500 mg per day.
- L-Carnitine L-Tartrate: 1,000–4,000 mg per day.
- Propionyl-L-Carnitine*: 400–1,000 mg per day.
*Propionyl-L-carnitine shares similar benefits to other variations of L-carnitine and is known for its ability to protect against free radicals and assist in energy production.
Myprotein’s L-carnitine Tablets come in 1000mg servings. Which as a dietary supplement we recommend taking as two tablets one-two times a day.
Health Benefits of L-Carnitine
Reduced Body Weight
Lots and lots of weight loss supplements out there rely on L-carnitine for them to work. According to scientists, L-carnitine is in fact capable of facilitating weight loss.
Of course it’s still important for you to exercise on a regular basis and consume healthy foods so that you may effectively attain your ideal weight.
Maintained Muscle Mass
Based on human experiments, L-carnitine is effective in preventing muscle damage, which makes it beneficial most especially for weight-conscious and muscle-building individuals.
Those who pump iron can employ L-carnitine to speed up the recovery of their muscles, thus considerably shortening downtime.
Just because you are not a gym rat doesn’t mean that you can no longer benefit from L-carnitine. If you are a very busy person, then it’s a good idea for you to consume foods or supplements containing this amino acid.
That’s because scientists say that it is capable of boosting your staying power, allowing you to keep on going.
Regulated Blood Sugar
Do you suffer from diabetes or were you told by your doctor that you’re prediabetic?
Then you might want to count on L-carnitine in maintaining normal levels of sugar in the blood, thus effectively dodging hyperglycemia and the complications that go with it.
Still it’s important to follow the diabetes management your doctor has prescribed.
If you wish to enjoy the many benefits offered by L-carnitine, make sure that your everyday diet consists of foods that contain it. Some of them include dairy products, meat and sea foods.
If you cannot consume those because you are a vegetarian or you are watching your intake of saturated fats and cholesterol, you may simply turn to L-carnitine supplements. Make sure that you inform your doctor about your plan beforehand.
Side Effects of L-Carnitine
L carnitine shots – or anything you inject into your body should not be taken lightly – that’s why you want to know about any potential side effects.
According to doctors, the only serious contra-indication is a tendency towards seizures. If you experience seizures, you should not use L-Carnitine.
If you suffer from an under-active thyroid, your condition may or may not be aggravated. There is no information on its effects in pregnant women, so to be on the safe side, it should be avoided during pregnancy and breast feeding.
Consult your doctor if you are using thyroid medications or blood-thinning agents such as the dose may have to be adjusted owing to improved blood circulation.
In rare cases, minor L-carnitine side effects such as nausea, vomiting or diarrhea as well as dizziness and headaches have been reported.
Most healthy individuals do not experience any side effects of these injections. Because the body excretes any excess easily, you can’t overdose.
However, more is not better since it will simply be excreted. Stick to the recommended dose if only to save yourself some money!
Health Benefit Sources: http://www.healthybuilderz.com/health-benefits-l-carnitine/