L-Carnitine: 8 proven Health Benefits, Bodybuilding And Side Effects
While it is often categorized as an amino acid, L-carnitine isn’t technically an amino. It is considered a “vitamin-like” and “amino-acid-like” compound that is related to the B vitamins. It is used for weight loss and may have an impact on brain function.
In the diet, it mainly comes from meat and other animal products. You can get some from plant products like avocado and soybeans
Carnitine exists in two forms: D-carnitine and L-carnitine. The L-form is the one found in nature and is biologically active. On labels, you’ll see it listed as L-carnitine, L-carnitine L-tartrate, or Propionyl-L-carnitine. They’re all similar, and similarly effective.
What Does L-Carnitine Do?
L-carnitine helps to transport fat, particularly long-chain fatty acids, into the mitochondria of cells. Once there, they can be oxidized—used as fuel—to generate adenosine triphosphate, or ATP. L-carnitine does this cellular work both when you exercise and rest, but research confirms that it is especially effective during intense exercise.
Health Benefits
1. Burning fat as fuel
Some of the most interesting recent research into L-carnitine supplementation focuses on how it can enhance athletic performance.
Acetyl-l-carnitine often sells as a weight-loss tool. Some studies show that oral acetyl-l-carnitine can reduce fat mass, increase muscle mass and reduce fatigue; three things that may contribute to weight loss. Notably, one of the primary activities of this supplement is to help transport lipids and fatty acids into the cellular mitochondria.
As a result, this helps to stimulate the process of fat breakdown within the cells.
2. Increases strength
Resistance-trained young men who took carnitine 90 minutes before intense exercise enjoyed a significant increase in power output, as well as lower lactate levels
3. Better blood flow and pumps
L-carnitine’s performance benefits not only stem from its ability to increase fat burning and decrease glycogen use, but also from the way it can enhance blood flow to the muscles.[7] Increased blood flow means more nutrients and hormones go where they’re needed most during exercise.
4. Increased testosterone: What could be better than more NO? How about more testosterone? University of Connecticut researchers found that L-carnitine increases the amount of testosterone receptors, known as androgen receptors, inside muscle cells. And in particular, they found that it helped boost the hormonal response to exercise
5. Boosts brain power
It is an anti-aging nootropic, or smart drug, meaning, it helps your brain perform better. The acetyl group on it lets it pass your blood-brain barrier and reach your brain and nerves, where it can improve your mood, learning, and memory.
6. protection against heart disease
The heart stores much of the body’s carnitine. Of course, this makes sense since the heart relies on fatty acids as fuel to pump blood. Some studies show acetyl-L-carnitine supplements can improve muscle weakness and help the heart function more efficiently for those with a heart disease diagnosis.
7. Diabetes
Some research shows that ALC can help the body use insulin more efficiently.
8. Alcoholism
ALC may help improve mental abilities in people who are alcoholic.
How Much To Take L-Carnitine
The standard and safe dose of l carnitine is 500 to 2000 mg per day, depending on your training and body’s requirement. For some, 1 gram (1000 mg) of l carnitine could be sufficient while some may require higher dose of upto 4 gram (4000 mg) each day
There are various forms of carnitine supplementation available. Acetyl-L-Carnitine (ALCAR) is used for cognitive enhancement. L-Carnitine L-Tartrate (LCLT) is typically used for physical performance and power output. Glycine Propionyl L-Carnitine (GPLC) is used to alleviate intermittent claudication and blood flow issues.
L-carnitine is supplemented daily.
The equivalent dosage range for other forms of L-carnitine are as follows: 630-2,500mg (ALCAR), 1,000-4,000mg (LCLT) and 1,000-4,000mg (GPLC).
Side Effects
Heart health: One study of just 10 subjects postulated that L-carnitine supplementation may increase the risk of atherosclerosis.
If you have Alzheimer’s disease, a seizure disorder, or kidney disease, talk to a doctor before using L-carnitine supplements. Given the lack of evidence about its safety, doctors don’t recommend L-carnitine for pregnant women.
High doses of L-carnitine — that is, 5 grams (g) or more — may cause diarrhea.
It can cause Headaches
Trouble sleeping
Higher blood pressure
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