L-Carnitine plays an important role in the energy metabolism of human cells. It is often recommended for weight loss, but l-carnitine has many other precious health benefits. It is also important to know which is the reccomended daily dose in order to minimize the risk of side effects.
What is L-carnitine?
Carnitine (l-carnitine), is a carboxylic acid transporting fatty acids into mitochondria, where they get transformed in energy for the body.
This process has led the food supplement industry to produce this substance which you can find in pharmacies, gyms and on-line shops.
Let’s see, then, the main and proven secrets of carnitine in order to use it to our health’s advantage.
Health benefits of L-carnitine
Unlike the alleged weight loss properties of carnitine, there exist a few studies proving this amino acid to be helpful in curing some pathologies.
It is important to remind l-carnitine, as it goes with any other supplement, should be taken on a medical advice.
#1 Benefits on cardiovascular system
L-carnitine helps prevent some heart diseases like heart attack and tachycardia, improves peripheral vasodilatation due to better cell oxygenation; what is more it seems to improve the rehabilitation process in those patients who suffered from heart diseases, thus making their recovery easier.
In 2009, researchers in Italy reported that a study of 80 diabetic patients using either simvastatin or simvastatin plus L-carnitine showed that L-carnitine helps increase the size of the LDL cholesterol particles in the blood. This is beneficial to cardiovascular health because small dense LDL has a tendency to punch through the endothelial lining of blood vessels and trigger a buildup of atherosclerotic plaque as the body attempts to repair the damage. (Source: emediahealth.com)
#2 Improves athletic performance
Carnitine use is very popular among sportspeople; if taken before training or a competition, carnitine seems to increase energy levels, because it transports fatty acids into mitochondria, where they are burned for energy.
L-carnitine may then benefit:
- Recovery: It may improve exercise recovery.
- Muscle oxygen supply: It may increase oxygen supply to the muscles.
- Stamina: It may increase blood flow and nitric oxide production, helping delay the “burn” and reduce fatigue. (Source: healthline.com)
#3 Benefits on thyroid
In thyroid pathologies where thyroid hormones are exceedingly produced, carnitine slows down and inhibits the hormone action on target cells.
#4 Boosted virility and spermatozoa motility
L-carnitine intake seems to be having benefits for testosterone production, thus making sex life more active and giving spermatozoa more mobility.
#5 Benefits for elderly people
A few studies show carnitine intake cause improvements for physical strength and memory in elderly people.
L-Carnitine recommended daily dose
A healthy individual needs around 80 mg carnitine for each kg of bodily weight; human body, through two amino acids (methione and lysine) and such elements as vitamin C, vitamin B6, niacine and iron synthesizes up to 20 mg of carnitine, the difference is generally integrated with traditional kinds of nutrition.
Vegans or people with certain genetic issues may be unable to produce or obtain enough. This means that it’s a “conditionally essential” nutrient.
Foods containing L Carnitine
Undoubtedly it is hard for vegetarians and vegans to meet their daily carnitine requirements. This amino acid is not abundant in vegetables, yet it is possible to reach it in sufficient amounts, by opting for those vegetables containing large amounts of carnitine, such as: avocado, oat wheat, artichockes, tomatoes, asparagus, beet roots, wheat germs, broccoli, bananas, walnuts, garlic, apples, pears, rice, peaches.
Does Carnitine help lose weight?
Even though several studies have shown carnitine has beneficial effects for our body when certain pathologies are present, it hasn’t been shown its intake leads to fat mass loss unless physical exercise goes with increased body energy requirements.
You may want to know some studies have shown the effectiveness of those thermogenic supplements containing carnitine among their ingredients.
Reccomended daily dose and side effects
The standard dose of L-carnitine is 500–2,000 mg per day.
Exceeding doses may cause vomit, nausea and stomach upset.
In case of pregnancy L-carnitine requirements increase, and there aren’t valid reasons for which it is unadvisable to take carnitine supplementation.
Some of the popular Supplements containing L-Carnitine:
L-Carnitine Fumarate Powder – This powder includes fumaric acid, which regulates acidity and acts as an antioxidant.
L-Carnitine HCL Powder – This supplement includes hydrochloric acid (HCL) to improve absorption and digestion.
Detox Tone Capsules – It is an all-natural detox supplement containing a unique combination of L-Carnitine, spices, herbs and fruits, which helps the body to maintain burning fat while cleansing it.
Ortte Skinny Coffee – A unique blend of coffee with superfood ingredients, including l-carnitine, that is designed to be a healthier alternative to your regular cup of coffee. Due to this unique blend, it is a powerful slimming coffee that can be used to help boost the metabolism and aid healthy weight loss.
Active T5 Plus Capsules – Metabolism booster. A unique combination of 11 active ingredients, including l-carnitine. The key to this natural supplement is in its thermogenic properties that not just help to get the body going during exercise and activity but also to provide the mental focus and motivation needed to endure.
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