L-Carnitine – What is it for, side effects and how to use it!

L-carnitine is a molecule already produced by the body, specifically in the liver and kidneys, and stored in the muscles. Its function is especially to help the transformation of fat into energy. Currently, it is already possible to obtain its benefits through supplementation.

In addition to its main function of burning fat, transforming it into energy, the supplement improves the ability to perform physical activities and reduces post-workout pain, this is because it decreases the production of lactic acid, a substance that causes pain after training.

What is L-carnitine?

Although it is classified as an amino acid, L-carnitine  is actually an amino acid and vitamin -like compound . Formed in the liver and kidneys from the amino acids methionine and lysine, L-carnitine  remains stored in various tissues, including muscle.

It is also possible to obtain L-carnitine  from the consumption of certain foods , such as red meat, avocados and soy beans. Its name, by the way, comes from the Latin “Carno”, which means exactly meat, which can be considered the best natural source of L-carnitine .

What is it for?

One of the main functions of L-carnitine in the body is to participate in the metabolism of fats, transporting fatty acids to the mitochondria, the cellular structures responsible for energy production. Basically, L-carnitine  ensures that fat (in addition to carbohydrates ) is used to generate energy for the body.

Several researches have indicated that L-carnitine  accelerates fat burning, which is why the compound is present in a number of thermogenic fat burning supplements.

In addition, as it stimulates a secondary line of energy production, L-carnitine  ends up sparing muscle glycogen stores, which translates into greater muscle endurance during strength training.

L-carnitine also  serves to increase the production of nitric oxide (NO2), a gas that causes increased blood flow through vasodilation. And since blood is the transport medium for nutrients, increased blood flow means sending more oxygen and other nutrients to muscle cells to regenerate after exercise.

In short: L-Carnitine  Serves To burn fat, increase muscular endurance (reducing fatigue) and accelerate the recovery of muscle fibers after training.

Benefits of L-carnitine:

1. Increases Resistance;
2. Improves weight loss ;
3. Prevents muscle damage;
4. Helps With Weight Loss;
5. Improves brain function;
6. Regulates blood sugar .

1. Increases stamina:

As L-carnitine  plays a central role in energy production, many athletes start taking it as a way to increase stamina and increase athletic performance. Both human and animal studies have confirmed the beneficial effects of this amino acid on resistance levels.

2. Improves weight loss:

Many people look to L-carnitine  as a way to help them lose weight and lose weight fast. When combined with diet and exercise, some studies have found that supplementing with it can, in fact, be an effective way to boost weight loss .

An analysis of research from Iran analyzed the results of nine studies and found that supplementing with carnitine led to a significantly greater amount of weight loss , as well as a greater drop in body mass index compared to a control group.

3. Prevents muscle damage:

In addition to increasing stamina and enhancing weight loss , this amino acid is also a useful supplement for athletes looking to prevent and protect against muscle damage. In a 2014 study published in the Asian Journal of Sports Medicine, 21 male athletes were given either L-carnitine  or a placebo daily for two weeks before an athletic test.

Compared with the control group, those taking L-carnitine  had lower levels of certain markers that indicate muscle damage. Other ways to help with muscle recovery include eating lots of anti-inflammatory foods , loading up on fruits and vegetables, and getting enough protein in your diet.

4. Helps in weight loss:

In addition to boosting weight loss , this amino acid also helps you burn fat as well. In a study conducted in Germany, overweight participants were given a regular diet, with or without the addition of L-carnitine . After 10 days, L-carnitine was found  to significantly increase fat breakdown.

5. Increases brain function:

L-carnitine is  not only good for your body, but it is good for your mind as well. In fact, promising research has found that it can positively affect brain function and cognition.

A study conducted by the University of Catania in Italy and published in the American Journal of Clinical Nutrition looked at the effects of daily L-carnitine supplementation  on mental and physical fatigue in seniors over 100 years of age. Not only was it found to reduce overall fat mass and increase muscle mass, but it also helped to decrease fatigue and improve cognitive function.

6. Regulates blood sugar:

Some promising research has shown that carnitine supplementation can help maintain normal blood sugar levels and fight insulin resistance. Insulin is the hormone responsible for transporting sugar from the bloodstream into cells, where it can be used as fuel. Too much insulin can lead to insulin resistance, decreasing its effectiveness and resulting in high blood sugar.

Sources of L-carnitine:

Below you will find a list of foods with levocarnitine for weight loss.

1. Lamb meat ;
2. deer meat;
3. fungi;
4. Nuts ;
5. Beef;
6. Banana;
7. pork ;
8. Chicken meat ;
9. carrot ;
10. fish meat ;
11. cheeses ;
12. cow’s milk ;
13. eggs ;
14. Brewer’s yeast ;
15. rice ;
16. peach ;
17. tomato ;
18. Pera.

Foods that are considered Sources of L-Carnitine are those of animal origin, although it is also possible to find them in some foods of plant origin. If you want to lose weight naturally, you can incorporate some of these foods  with levocarnitine in your diet to lose weight.

How to use L-carnitine:

As L-carnitine  needs the presence of insulin in order to be absorbed by the cells, the current indication is always to consume the supplement with a fast-absorbing carbohydrate source.

One suggestion is to consume 1-2 grams of L-carnitine  with (at least) 40 grams of carbs and 20-30 grams of lean protein right after your workout, or during a high- carb meal before exercise.

Recent research suggests, however, that consuming L-carnitine  with omega -3s may be just as effective as consuming L-carnitine  and carbohydrates in accelerating fat burning. For the authors of the study, combining the supplement with a salmon fillet or an omega 3 capsule can be a good option to decrease body fat rates.

Although the best time to take L-carnitine  is before training, there is no specific time to take the supplement as long as it is accompanied by simple carbohydrates . Just avoid taking L-carnitine  right before bed, as the supplement can cause your energy levels to spike, making it more difficult to relax and fall asleep.

L-carnitine side effects :

Although infrequent and not yet fully known, side effects of L-carnitine  include nausea, diarrhea, abdominal cramping, and vomiting. Less frequent side effects include seizures and muscle weakness in individuals prone to both conditions.

A recent study also suggests that excessive supplementation with L-carnitine  may increase the risk of arteriosclerosis (clogged arteries), a condition associated with heart attack. According to the authors of the research, this happens because the bacteria in the intestine convert carnitine into a compound called TMAO (or trimethylamine N-oxide), which favors the accumulation of cholesterol in the arterial walls. To date, however, there are no scientific studies that demonstrate side effects from using normal amounts of LCarnitine .