L-Carnitine – what it is, benefits and side effects!

L-carnitine ( carnitine, levocarnitine or vitamin B11) is a vitamin naturally synthesized in the body from a metabolic process. It involves other substances, including the essential amino acids lysine and methionine, and vitamins C, B3, B6 and iron. Produced specifically in the liver and kidneys, it remains stored in various tissues of the human body, mainly in skeletal muscles.

However, as on average the human body synthesizes and stores an insufficient amount of the nutrient, supplementation with extra doses of l-carnitine  via food and supplementation is very important to obtain the benefits it offers.

Foods considered to be a source of the substance are mostly of animal origin, such as red and white meat – especially lamb, some types of fish and dairy products. It can also be found in a lower percentage in other food sources, such as avocados , asparagus and soy beans.

Already in supplementary form, the market offers options in liquid versions, in tablets or capsules and skin .

What is l-carnitine?

L-carnitine is a non-essential amino acid-like compound, meaning it is naturally produced in the body. Its main function is to help the body produce energy, and it plays an important role in muscle movement, as well as the normal functioning of the brain and heart.

It is responsible for escorting long-chain fatty acids to the cells’ mitochondria, where energy is produced. L-carnitine also  induces toxic byproducts of your cells’ energy production, preventing them from accumulating.

Approximately 98% of the body’s stores of l-carnitine are found in the muscles, along with trace amounts in the liver and blood. In some cases, it’s conditionally essential, meaning the body doesn’t produce enough of the compound.

Supplements can 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 supply of l-carnitine  .

What is l-carnitine used for:

AL Carnitine especially benefits those who are looking for better health in general. The trend of gym, bodybuilding and fitness as a whole has become popular, sparking even more interest in l-carnitine . It is worth remembering that it is not a product discovered recently.

That’s why its credibility is great, since the studies on this supplementation and its benefits already have decades of constant evaluation. Since the 1980s, l-carnitine supplementation  has been recommended for the treatment of diseases associated with decreased concentrations of this quaternary amine.

Some of them are cardiovascular diseases, such as myocardial ischemia, angina, acute myocardial infarction (AMI) and heart failure . Its absence is still associated with peripheral arterial disease, kidney diseases, Acquired Immunodeficiency Syndrome (AIDS) and diabetic neuropathy.

Benefits of L-Carnitine:

The main benefits of l-carnitine  include:

1. Helps to burn fat:

Faced with the absence or low amount of l-carnitine ,  there is no way for the body to metabolize most of the available fat for oxidation and energy generation by mitochondria, a factor that favors the accumulation of body fat and consequently other metabolic changes.

2. Allied in the exercises:

L-carnitine has  been considered a great ally of exercise practitioners for improving physical performance during and after physical activity. It helps to reduce the loss of carbohydrate stores in the muscle during exercise, as it promotes greater fat burning.

It also contributes to the delay of fatigue and improves physical performance. This is because it activates enzymes that favor the lower production of lactic acid. Additionally, it can contribute to vasodilation, allowing a greater supply of oxygen and nutrients to muscle cells.

It is involved in the reduction of oxidative stress, that is, in the protection of the body against the action of free radicals, positively impacting the recovery process after physical exercise.

3. Controls cholesterol levels:

L-carnitine has  shown a role in the control of dyslipidemia, cholesterol alterations. This is because it acts as an important factor in the oxidation of fats, increases the mobilization of triglycerides , thus contributing to the control of cholesterol with the reduction of very low density lipoproteins (VLDL-c particles) in the blood, a prominent risk factor for cardiovascular diseases. .

The action of this substance arouses interest in research also in patients undergoing treatment for Acquired Immunodeficiency Syndrome ( AIDS ) who frequently need dyslipidemia control.

4. Improves blood flow:

Due to its vasodilating action, it has shown favorable results in increasing blood flow in conditions such as ischemic diseases and in individuals with renal failure undergoing hemodialysis who, recurrently, have marked drops in the plasma concentration of l-carnitine .

5. Improves brain health:

Although more studies are still needed, in the central nervous system and, in particular, acetyl-L-carnitine, a form that demonstrates a greater ability to cross the blood-brain barrier, may act by delaying the aging of neuronal cells due to a potential antioxidant effect.

This is because it reflects on better capacity in learning and memorization processes and delays neurodegenerative processes.

L-carnitine Weight Loss?

In addition to stimulating the mobilization of fat reserves to be used as a source of energy, it can also help control appetite and reduce fatigue. Together, these properties of carnitine can help you consume fewer calories throughout the day, while having more energy to exercise.

Therefore, we can say that l-carnitine loses weight because it burns fat, stimulates metabolism and acts as a source of energy for exercise.

When to use supplements:

Supplements are mainly indicated for those who follow vegetarian diets , however they can be used by all people to increase the levels of this substance in the body and enhance fat burning. Some of the main brands of this type of supplement are:

• Universal;
• IntegralMedica;
• Atlhetica Evolution;
• MidWay;
• NeoNutri.

These supplements can be sold in the form of capsules or syrups with different flavors.

How to take l-carnitine:

The recommended dose of l-carnitine  is 2 to 6 grams per day for 6 months, and should be guided by a doctor or nutritionist according to weight and level of physical activity. The ideal is to take the supplement in the morning or before training, as it is necessary to exercise for the body to properly use the substance.

Recommended amount of l-carnitine:

There is currently no established recommendation for l-carnitine supplementation . However, in general, the dosage is initially oriented towards adults. From 1000 mg of L-carnitine daily, the dose can be adjusted according to tolerance gradually up to 3000 mg.