The Best Weight Loss Natural Supplement L-carnitine

The Best Weight Loss Natural Supplement L-carnitine


L-carnitine is better known as fat burner - but overall research is mixed. It is unlikely to cause significant weight loss. However, studies support its use for health, brain function and disease prevention. Supplements can also be useful to those with lower levels, such as the elderly, vegans and vegetarians

L-carnitine is a natural amino acid derivative that is often taken as a supplement.



It is used for weightloss and can impact brain function.


However, popular claims about supplements don't always coincide with science.


This article examines the potential risks and benefits of L-carnitine supplements and explains how this nutrient works in your body.


What is L-carnitine?

L-carnitine is a food and dietary supplement.


It plays a crucial role in energy production by transporting fatty acids into mitochondria in cells.


Mitochondria act as motors within your cells, burning these fats to create usable energy.


Your body can produce L-carnitine from amino acids lysine and methionine.


In order for your body to make it in sufficient quantities, it also needs a lot of vitamin C.


In addition to the L-carnitine produced in your body, you can also get small quantities by eating animal products such as meat or fish (5).


Vegans or people with certain genetic problems may not be able to produce or get enough. This makes L-carnitine a conditionally essential nutrient.


Different types

L-carnitine is the standard form of biologically active carnitine found in the body, in food and in most supplements.


Here are some other types of carnitine:


·       D-Carnitine: this inactive form can cause a deficiency of carnitine in your body by inhibiting the absorption of other more useful forms.

·       Acetyl-L-carnitine: often called ALCAR, this is perhaps the most effective way for your brain. Studies suggest that it could be useful for people with neurodegenerative diseases.

·       Propionyl-L-carnitine: this form is suitable for circulatory problems such as peripheral vascular diseases and hypertension. It can increase the production of nitric oxide, which improves blood flow.

·       L-carnitine L-taritate: this is commonly added to sports supplements thanks to its rapid absorption rate. It can help muscle pain and recovery during exercise.

Role in your body

The main role of L-carnitine in your body is related to mitochondrial function and energy production.


In cells, it helps transport fatty acids into the mitochondria, where they can be burned for energy.


About 98% of the L-carnitine reserves are contained in the muscles, along with small amounts in the liver and blood.


L-carnitine can help increase mitochondrial function, which plays a key role in disease and healthy aging.


More recent research illustrates the potential benefits of different forms of carnitine, which can be used for various conditions, including heart and brain disease.

Does it help you lose weight?

Theoretically, using L-carnitine as a weight loss supplement makes sense.


Since L-carnitine helps move more fatty acids into cells to burn energy, you may think that this would increase your ability to burn fat and lose weight.


However, the human body is extremely complex and the results of human and animal studies are mixed..


In addition, five of the participants who took L-carnitine experienced nausea or diarrhea.


Another human study monitored the effect of L-carnitine on fat burning during a 90-minute fixed cycling workout.4 weeks of taking supplements did not increase fat burning process.


However, an analysis of nine studies, mainly of obese or adulthood, found that people lost an average of 1.3 kg more weight while taking L-carnitine.


More research is needed to confirm the benefits of L-carnitine in a younger and more active population.


While it can aid in weight loss for obese or older adults, a full diet and exercise regime should be implemented first.

Other health benefits

Some other health benefits have been linked to L-carnitine supplements.


Heart health

Some studies show potential for reducing blood pressure and the inflammatory process associated with heart disease.

In one study, 2 grams of acetyl-L-carnitine per day resulted in a drop of almost 10 points in systolic blood pressure, the highest number in reading blood pressure and an important indicator of heart health and risk. of illness.


L-carnitine is also linked to improvements in patients with severe heart conditions, such as coronary heart disease and chronic heart failure.


Physical exercise

The evidence is mixed when it comes to the effects of L-carnitine on sports performance.


However, several studies indicate mild benefits associated with higher or longer term doses.


The benefits of L-carnitine can be indirect and can take weeks or months. This differs from supplements such as caffeine or creatine, which can directly improve sports performance.


L-carnitine can benefit:


·       Recovery: can improve recovery from exercise.

·       Muscle oxygen supply: can increase the supply of oxygen to the muscles.

·       Endurance: it can increase blood flow and nitric oxide production, helping to delay discomfort and reduce fatigue.

·       Muscle pain: can reduce muscle pain after exercise.

·       Red blood cell production: it can increase the production of red blood cells, which transport oxygen throughout the body and muscles.

Type 2 diabetes

L-carnitine can also reduce the symptoms of type 2 diabetes and its associated risk factors.


A study of people with type 2 diabetes taking antidiabetic drugs indicated that carnitine supplementation significantly reduced blood sugar levels compared to a placebo.


You can also fight diabetes by potentiating a key enzyme called AMPK, which improves your body's ability to use carbohydrates.

Safety and side effects

For most people, 2 grams or less per day is relatively safe and free of serious side effects.


In one study, people who took 3 grams per day for 21 days had no negative effects.


In a safety review of L-carnitine, doses of around 2 grams per day appeared to be safe for long-term use. However, there have been some mild side effects, such as nausea and stomach pain.


However, L-carnitine supplements can increase trimethylamine-N-oxide (TMAO) levels in the blood over time. High levels of TMAO are linked to an increased risk of atherosclerosis, a disease that obstructs the arteries.

Sources of food

You can get little amounts of L-carnitine from your diet by eating meat and fish.


The best sources of L-carnitine are:


·       Beef: 81 mg per 3 ounces (85 grams)

·       Pork: 24 mg per 3 ounces (85 grams)

·       Fish: 5 mg per 3 ounces (85 grams)

·       Chicken: 3 mg per 3 ounces (85 grams)

·       Milk: 8 mg per 8 ounces (227 ml)

Interestingly, L-carnitine food sources have a higher absorption rate than supplements.


According to a study, 57-84% of L-carnitine is absorbed when consumed from food, compared to only 14-18% when taken as a supplement.


As noted above, your body can also naturally produce this substance from the amino acids methionine and lysine if its reserves are low.


For these reasons, L-carnitine supplements are only needed in special cases, such as the treatment of diseases.

Dosage recommendations

The standard dose of L-carnitine is 500 to 2,000 mg per day.


Although the dose varies from study to study, here is an overview of the use and dose for each form:


·       Acetyl-L-carnitine - This is best for brain health and function. Dosages range from 600 to 2,500 mg per day.

·       L-Carnitine L-Tartrate: this is most effective for exercise performance. Dosages range from 1,000 to 4,000 mg per day.

·       Propionyl-L-carnitine: this form is the best for improving blood flow in people with hypertension or related health conditions. Dosages range from 400 to 1,000 mg per day.

Up to 2,000 mg (2 grams) per day appear safe and effective over the long term.

The Best Weight Loss Natural Supplement L-carnitine The Best Weight Loss Natural Supplement L-carnitine Reviewed by GAURAV YADAV on June 26, 2020 Rating: 5

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