L-carnitine is synthesized in the body from amino acids like lysine and methionine. Carnitine is an amino acid that helps transport fatty acids into mitochondria, where they can be burned and used as active energy. So, more and more people are using Carnitine as a weight loss and fat burning supplement. No matter what your fitness goals are, weight loss and toning will keep your muscles toned is also a top goal, and your chances of success will increase significantly if you know L-carnitine supplement in your diet. In addition, recent studies have demonstrated many other beneficial effects on Carnitine’s health.
1. What is L-Carnitine?
✅ L-Carnitine is a substance that plays an important role in energy production by transporting fatty acids into your cell’s mitochondria. If you don’t already know: Mitochondria act like the motors in your cells, burning these fats to create usable energy. L-Carnitine is present in many organs and cells, especially the parts that require high energy such as the brain, nerves, heart, muscles … If the body does not have enough L-Carnitine then These parts will not function optimally. This is one of the reasons why L-carnitine is considered the “necessary condition” nutrient of the body.
✅ Your body can produce L-Carnitine from the amino acids lysine and methionine and vitamin C also affects the amount of L-carnitine produced. You can also get L-Carnitine amounts by eating animal products like meat or fish or using supplements.
2. L-Carnitine health benefits
2.1 Weight loss
✅ L – carnitine is a natural nutrient that plays an important role in the metabolism of body energy. It helps metabolize fatty acids and creates energy for the body to work, or in simple words, L-CARNITINE helps the body to generate active energy from fat. More specifically, L-carnitine transports fats, especially long-chain fatty acids such as Triglycerides into the cell’s mitochondria – where it will be oxidized to produce energy. Of course, when fat and triglycerides are converted into energy, the weight will decrease, or more accurately, the body will be tidy. If the body does not have enough L-carnitine, most of the fat will not enter the mitochondria and be burned into fuel. This activity of L-carnitine will be done both during exercise and at rest, but research confirms that L-carnitine will be particularly effective during intense exercise.
✅ In theory, using L-Carnitine as a weight loss supplement is reasonable. Because L-Carnitine helps move more fatty acids into your cells to burn energy, you might think this will increase your ability to burn fat and help you lose weight. However, studies in the world have not produced consistent results. An analysis of nine studies (mostly in obese or elderly people) showed that those who took L-Carnitine lost an average of 2.9 pounds (1.3 kg).
2.2 Increase exercise performance
✅ There is increasing scientific evidence explaining the beneficial effects of L-Carnitine on athletes and active people involved in optimizing fitness, delaying fatigue, and speeding up the process recuperate. If you exercise vigorously daily, L-carnitine will especially support additional energy for physical activity of the muscles, heart, liver, thereby increasing endurance and endurance during exercise. However, the benefits of L-Carnitine may be indirect and may take several weeks or months to appear. This is different from supplements like caffeine or creatine, which can directly enhance athletic performance.
✅ L-carnitine also helps improve fitness endurance by inhibiting the buildup of lactic acid – one of the main causes of fatigue, helping to increase exercise performance. Another point worth noting is that L-carnitine helps to increase blood flow to the muscles. Increased blood flow means more nutrients will be transported to the muscles and help the muscles recover faster after exercise.
Summary L-carnitine helps with exercise in the following ways:
- Recovery: Can improve exercise recovery.
- Supplying oxygen to muscles: May increase the ability to supply oxygen to your muscles.
- Endurance: Can increase blood flow and produce nitric oxide, help delay discomfort, and reduce fatigue.
- Muscular aches: May reduce muscle soreness after exercise.
- Red blood cell production: May increase red blood cell production, transporting oxygen throughout your body and muscles.
- L-Carnitine also promotes fat burning, reduces the breakdown of amino acids, and promotes protein synthesis as well as muscle mass formation.
2.3 Improve brain function
✅ L-Carnitine may be beneficial for brain function. Several animal studies show that the form of acetyl, acetyl-L-Carnitine (ALCAR), can help prevent age-related mental decline and improve learning signs. Human studies have shown that taking Acetyl-L-Carnitine daily helps to reverse the decline in brain function associated with Alzheimer’s and other brain diseases. This active ingredient can even protect your brain from cellular damage. In a 90-day study, alcoholics who use Acetyl-L-Carnitine every day experienced significant improvements in brain function.
2.4 Good for the cardiovascular system
✅ Several studies prove L-Carnitine can help lower blood pressure and other cardiovascular diseases. L-carnitine supplementation also prevents myocardial damage in people with congestive heart failure and enhances endurance and performance for those who suffer from angina and cardiovascular problems. Angina is an early sign of the myocardium affected by anemia, L-carnitine will help improve blood flow to ischemic myocardial cells.
✅ 70% of the heart’s required metabolic energy is provided by fatty acids. The heart muscle uses fat as its main source of energy. Therefore, L-Carnitine with the function of converting fatty acids into energy is essential for the heart to function normally. Over time, a decrease in L-carnitine will weaken the heart muscle. People with heart muscle damage due to heart attack or heart failure often have exceptionally low carnitine levels. Therefore, supplementing with L-carnitine will help the heart avoid damage.
✅ In a study involving 160 men and women aged 39-86 who had a heart attack, they took 4 grams of L-carnitine daily for 12 months. Results showed that the heart rate and blood pressure of these people were significantly reduced. Most importantly, those who took L-carnitine supplements had a significantly lower death rate than those who didn’t.
3. Foods rich in L-Carnitine
✅ If possible, supplement with food L-carnitine. Interestingly, L-carnitine food sources have a better absorption rate than supplements. However, in some cases, you need to take supplements such as vegetarians (because L-carnitine is abundant in animal meat), poorly absorbed elderly, or people with Gout … Here are the Food sources that contain the most L-carnitine :
- Beef: 81 mg / 3 oz (85 grams).
- Pork: 24 mg / 3 oz (85 grams).
- Fish: 5 mg / 3 oz (85 grams).
- Chicken: 3 mg / 3 oz (85 grams).
- Milk: 8 mg / 8 oz (227 ml).
4. Notes when using L-Carnitine supplements
If you use supplements that contain the L-Carnitine ingredient, you should note the following:
- For most people, use L-carnitine 2 grams or less per day is relatively safe and has no serious side effects. However, you may also experience some symptoms such as Anorexia, nausea, vomiting, diarrhea, abdominal or urine pain, bad breath, and sweaty odor, not everyone exhibits effects sub as above.
- Pregnant women should consult a physician before use. Breastfeeding women or children can be safe when used in small amounts.
- L-carnitine may cause prolonged bleeding when taken with anticoagulants such as warfarin (Coumadin).
5. Recommended for you :
🎁 NOW Supplements, Acetyl-L Carnitine 500 mg
✅ NOW Supplements, Acetyl-L Carnitine support Brain And Nerve Cell Function. Acetyl-L-Carnitine (ALC) is a modified amino acid that supports cellular energy production by assisting in the transport of fat into the mitochondria where it is converted into ATP (cellular fuel). ALC is a highly bioavailable form of carnitine that can cross the blood-brain barrier, where it helps to manage typical oxidative stress, supports mitochondrial function, and helps to maintain normal neurotransmitter activity. Clinical studies suggest that ALC helps to maintain optimal neurological health.