5 health benefits of L-carnitine!

The general body benefits of L-carnitine are many as it is an amino acid derivative and is regarded as a weight loss supplement . It plays a crucial role in energy production by transporting fatty acids to the mitochondria of cells.

Mitochondria act as engines within your cells, burning these fats to create usable energy. Your body can actually make L-Carnitine from the amino acids lysine and methionine. For your body to produce enough of it, you also need a lot of vitamin C.

In addition to the L-Carnitine produced in your body, you can also get small amounts from your diet by eating animal products such as meat or fish. Vegans or people with certain genetic problems may be unable to produce or get enough.

This means that it is a “conditionally essential” nutrient. So, check out now  The 5 Health Benefits of L-Carnitine:

L-Carnitine Health Benefits:

The main role of L-Carnitine in the body has to do with mitochondrial function and energy production. In cells, it helps transport fatty acids to mitochondria, where they can be burned for energy. About 98% of the body’s stores of L-Carnitine are found in your muscles, along with traces in your liver and blood.

For overall health  , it benefits your mitochondrial function and can help boost mitochondrial growth and health , which plays a key role in disease and healthy aging. More recent research has shown the potential benefits of different forms of carnitine, which can be used for conditions including heart and brain disease.

L-Carnitine and Weight Loss:

In theory, using L-Carnitine as a weight loss supplement makes sense. Since L-Carnitine helps move more fatty acids into your cells to be burned for energy, you might think that this would increase your ability to burn fat and lose weight .

However, the human body is extremely complex and results from human and animal studies are mixed. In one study, 38 women were divided into two groups. One group took an L-Carnitine supplement , while the other did not. Both performed four exercise sessions a week for eight weeks.

The researchers found no difference in weight loss between the two groups, although five participants who took L-Carnitine experienced nausea or diarrhea. Another human study monitored the effect of L-Carnitine on how much fat participants burned during a 90-minute stationary bike workout.

The researchers found that four weeks of supplement use did not increase the amount of fat burned by the participants. However, an analysis of nine studies found that participants lost an average of 1.3 kg more weight when they were taking L-Carnitine .

Most of these studies were in obese or elderly individuals. More research is needed to confirm the benefits of L-Carnitine in a younger, more active population. It can help with weight loss for obese or elderly individuals, although a solid diet and exercise regimen should be put in place first.

Effects on Brain Function:

L-Carnitine may have benefits for brain function. Some animal studies suggest that the acetylated form, acetyl-L-carnitine (ALCAR), may help prevent age-related mental decline and improve markers of learning.

In human studies, daily use of acetyl-L-carnitine helped reverse the decline in brain function associated with Alzheimer’s and other brain diseases. It has also been found to have similar benefits for general brain function in elderly individuals who do not have Alzheimer’s disease or other brain conditions.

In specific cases, it can even help protect your brain from cellular damage. In one study, alcoholics took 2 grams of acetyl-L-carnitine a day for 90 days. Afterwards, they showed significant improvements in all measures of brain function.

More research is still needed to investigate the long-term benefits in healthy individuals free from disease or brain function problems.

Heart Health:

Some studies have demonstrated a potential benefit in reducing blood pressure and the inflammatory process associated with heart disease. In one study, participants took 2 grams of acetyl-L carnitine per day. It reduced her systolic blood pressure by almost 10 points, an important risk indicator for heart health  and disease.

L-Carnitine  has also been shown to cause improvements in patients with serious heart conditions such as coronary heart disease and chronic heart failure. A 12-month study found a reduction in heart failure and deaths among participants who took L-carnitine supplements.

Exercise Performance:

The evidence is mixed when it comes to L-Carnitine ‘s effects on sports performance. However, several studies have shown some mild benefits when participants took L-carnitine supplements in larger doses, or for longer periods.

The benefits of L carnitine can be indirect and take weeks or months to show. Also, it differs from supplements like caffeine or creatine, which can directly improve sports performance.

L-Carnitine may benefit:

  • Recovery: It can improve recovery from exercise.
  • Muscle Oxygen Supply: It can increase the oxygen supply to the muscles.
  • Stamina: May increase blood flow and nitric oxide production, helping to delay the “burn” and reduce fatigue.
  • Muscle Soreness: It can reduce muscle soreness after exercise.
  • Production of red blood cells: It can increase the production of red blood cells, which carry oxygen throughout the body and muscles.

Type 2 Diabetes and Insulin Sensitivity:

L-Carnitine has also been shown to reduce the symptoms of type 2 diabetes and its associated risk factors. Furthermore, in a human study of patients with type 2 diabetes, L-carnitine improved the blood sugar response to a high-carb meal.

This blood sugar response is an important indicator of diabetes risk and  overall health . In addition, it can also fight diabetes by increasing a key enzyme called AMPK, which improves the body’s ability to use carbohydrates.

When Should I Tomar L-Carnitine:

One of the best times to take L-carnitine is post-workout, but you can take it with any other high-protein, high-carb meal throughout the day. Also, if you want to stack L-Carnitine with other fat-burning ingredients between meals, consider using the acetyl-L-carnitine form.

One strategy I’ve found to work well for both fat loss and performance is to take 2-3 servings of Acetyl -L-Carnitine with other fat-burning ingredients without food between meals, and to take 1 serving of L-Carnitine or L. -Carnitine . L-tartrate with a post-workout meal.

I Need to Cycle L-Carnitine:

At this point, it appears that there is no need to cycle L carnitine. Also, taken regularly, it should continue to be effective over the long term.

L-Carnitine Side Effects:

There are few negative side effects of L-carnitine supplementation in reasonable doses. In addition, it can cause nausea, abdominal cramping, vomiting, and diarrhea when taken in high doses. Rare side effects may include muscle weakness in patients with uremia and seizures in people with seizure disorders.

heart health:

A study of just 10 subjects postulated that L-carnitine supplementation may increase the risk of atherosclerosis. However, the study design was met with much criticism from the scientific community – myself included.

Medical experts also pointed to the numerous studies, of far more than just 10 individuals, that actually show a reduced risk of cardiovascular disease with L-Carnitine supplementation .

sexual health:

There’s an unexpected positive side effect you might experience with L-carnitine supplementation, but it’s not one you’d notice in the gym. Furthermore, a study by Italian researchers reported that L-Carnitine was actually more effective than testosterone therapy for treating male erectile dysfunction.

Useful links: 

This could be because it increases NO levels, helping you get more blood flow down there. In addition, there is also research suggesting that L-carnitine supplementation increases male fertility by increasing sperm motility.

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