Amino acids are one of the crucial elements of our body that are vital for our overall health. They're the building blocks of the proteins that construct our muscles, hair and skin. They also perform many functions throughout the body. There are some of them that stand out and L-Carnitine is one of them. Sometimes we don't have sufficient intake from our food as a source, so we need to take supplements in the form of powder, liquid or L Carnitine pills.
What's L-Carnitine?
Carnitine is an amino acid that’s very important to our energy levels. Its task is to transport fatty acids into the mitochondria where they burn and act as fuel for our body. That's why many people will buy an extra L-carnitine supplement for weight loss. L-carnitine and D-carnitine are the two isomers of the amino acid carnitine. The active one is L-carnitine, and it acts upon our energy metabolism.
Our body produces it, but we also could consume it through food. A lack of carnitine intake, excessive loss due to diarrhoea or dialysis, liver problems, the use of specific drugs, and some genetic disorders can all result in a carnitine shortage in our bodies. Additionally, vegans and vegetarians are more likely to experience a deficiency because this derivative of the amino acids is largely contained in animal sources, especially meat.
Types of L-Carnitines
There are many types of carnitine in our body but a few of them are more common and more active than the rest. The first one is acetyl-L-carnitine. This one is very beneficial to our brain’s health and our memory. It goes through a process in our body so it can pass the blood-brain barrier easily. The second one is L-carnitine L-tartrate.
This one is perfect for athletes and people that lead an active lifestyle. It has the ability to boost your physical performance and reduce muscle soreness. The third one is D-carnitine, which is the inactive version of this amino acid, and it can block the active amino acids from entering the mitochondria.
The fourth one is propionyl-L-carnitine. This one dilates our blood vessels and promotes healthy blood flow by increasing the level of nitric oxide. And the last most common type is L-carnitine fumarate. This one is important for our bones. Scientific research shows that it supports our bone health and prevents some age-related bone diseases.
Benefits of L-Carnitine
Increased Endurance
The main reason L-carnitine increases endurance is its role in energy production. Bodybuilders and athletes use this supplement to enhance their performance and boost their energy levels. It increases the oxygen supply to the muscles by dilating the blood vessels. It has a big impact on your stamina and delays discomfort. This supplement is a great way to reduce fatigue and muscle soreness after a workout.
Weight Loss
Does carnitine work for fat loss? The answer is yes because it takes the fatty acids to be burned for energy. A lot of people use it as an aid in their weight loss journey. They combine it with exercise and the right diet and get great results. Taking it as a supplement will also help in lowering your BMMI (body mass index). However, results may vary from one person to another, and you shouldn’t rely only on the L-Carnitine supplement to shed some weight.
Prevents Muscle Damage
This amino acid is a helpful supplement for athletes trying to avoid and minimise muscle damage, in addition to boosting endurance and speeding up weight reduction. In a study from 2014 that was printed in the Asian Journal of Sports Medicine, 21 male athletes were administered L-carnitine or a placebo. They did it every day for two weeks before going on an athletic test. The ones that took L-carnitine had a lower chance of getting hurt according to their markers.
Improves Brain Function
L-carnitine benefits both your body and mind. There's a lot of research that suggests its positive effect on cognition and brain function. It also has a significant impact on people with Alzheimer’s disease by improving their memory. Even people who don’t have Alzheimer’s or any brain conditions were experiencing improved brain function and learning abilities.
Regulates Blood Sugar
L-carnitine may potentially lessen the signs and risk factors of type 2 diabetes. According to one study including persons with type 2 diabetes who were using anti-diabetic drugs, carnitine supplementation dramatically lowered blood sugar levels. It may also help prevent diabetes by boosting AMPK, a vital enzyme that enhances your body's utilisation of carbohydrates.
Food Sources
The finest natural sources of L-carnitine are animal products. Foods such as grass-fed beef have the highest concentration per serving. Additionally, you can find it in small amounts in foods like grains, vegetables, fish and milk. The carnitine coming from food gets absorbed more easily in our bodies than the supplements we take. That's why you should take supplements only when there’s a need for them.
Here are the best natural L-carnitine sources:
- Beef – 81 mg in 85g;
- Pork – 24mg in 85g;
- Fish – 5mg in 85g;
- Chicken – 3mg in 85g;
- Milk – 8mg in 85g;
- Ice Cream – 6mg in 85g.
Dosage
Considering when to take this supplement and in which form, is the first step in creating your dosage. You can find it in liquid, pill and powder form, or even injectables, which is the fastest way of consuming it. If you take it orally, always do it in combination with meals. This way you’ll maximise its effectiveness. The optimal dosage for an adult is 500-2,000mg a day.
The dosage can vary depending on the different types of L-carnitine supplements you take. For example, Acetyl-L-carnitine can go up to 2,500mg a day. L-carnitine L-tartrate is safe to take up to 4,000mg for enhanced athletic performance and a boost in stamina. Don't forget to start with a low dose and increase as you go. That way you can ensure your body will tolerate it and won’t go through any side effects.
