Good day, regular blog readers and random passers-by! Many overweight people have thought at least once in their lives about losing weight and how to do it with minimal effort using fat-burning products.
Get instructions for using L-carnitine (L-carnitine), whether it is a fat burner, how to take it for weight loss, what is better to choose: liquid, capsules or powder.
If you have any questions, you can always ask them in the comments to the article, which are located at the end of the article.
You will also learn about contraindications and side properties, use in pregnant and lactating women, and also read my review.
And at the end of the article you will find information about the latest research on this substance, which, to put it mildly, did not make me very happy.
What is L-carnitine and why is it needed?
Carnitine or L-Carnitine, or L-Carnitine, or Levocarnitine is widely used as sports nutrition for the purpose of burning fat. But this is not the only indication for which carnitine is used. It is also called vitamin B11 (Bt), but it is not a vitamin.
In the article, I talked about various pills that supposedly work without diet or exercise. Carnitine is not one of them, and I will tell you why later.
Let me tell you briefly about this substance. Carnitine is a vitamin-like substance belonging to the B vitamins, which, unlike vitamins, is synthesized in the human body. There are 2 forms of this substance: L-carnitine and D-carnitine. L-carnitine is used for weight loss; D-carnitine is dangerous and harmful to the body because it is the complete opposite. Therefore, we will talk specifically about levocarnitine.
L-carnitine is synthesized in the liver and kidneys from two essential amino acids (methionine and lysine), and then distributed to other organs. In the human body it is constantly present in the muscles and liver. The mechanism of action of this substance is based on the utilization of fatty acids, i.e., it transfers fats into the cell, where they are burned in the mitochondria (“blast furnaces” of the cell), releasing energy.
But basically, carnitine enters the body through food, mainly meat and dairy products; plants contain a small amount of it. When there is a deficiency in the supply of this substance, a compensatory mechanism of synthesis in the liver and kidneys is activated. But this process is dependent on many other substances, such as:
- Vitamins: C, B3, B6, B9
- Minerals: iron
- Amino acids: lysine and methionine
- Enzymes
If for some reason one of the components is missing, then the synthesis of carnitine by the liver is completely impossible. This situation may occur in people who do not consume meat and dairy products or who receive insufficient amounts of factors for independent synthesis. This category may include vegetarians.
I think this is why some vegetarians can gain weight, they just have a carnitine deficiency and fatty acids are not oxidized in cells, but are deposited in fat depots. In this case, they need to be separately administered drugs based on L-carnitine, these can be sports nutrition, and various dietary supplements (more on them a little later).
The benefits and harms of el-carnitine
In addition to its effect on lipid metabolism, el-carnitine also has other properties and effects. Now I will list the main ones, and then I will tell you about each in more detail:
- participates in the process of burning fat in muscle cells
- affects mental activity
- mild anabolic effect
- promotes detoxification
- effect on the cardiovascular system
L-carnitine is a fat burner
The main function of levocarnitine is “fat burning”. Please note that I wrote in quotes. This means that I want to show that l-carnitine is not really a fat burner, i.e. it only helps in the fat burning mechanism.
NOTE that this substance does not break down fat cells, does not promote the release of fatty acids into the blood, it only promotes the penetration of fatty acids that are already in the blood into the cells of various organs (muscles, brain, heart, lungs, etc.), since this the mechanism is very limited in the absence of carnitine. How these fatty acids enter the blood from the fat cell is another question, but I will talk about this further.
But not only carnitine is involved in the process of utilization of fatty acids in mitochondria. It only promotes the entry of fatty acids into the muscle cell, but fat must reach the mitochondria and pass through its double membrane. This is where you need a second substance that works with L-carnitine in tandem - coenzyme Q10 or ubiquinol. Sometimes lipoic acid is also added to the regimen.
In order for fat burning not to stop, but to continue, an adequate concentration of this substance is necessary, the concentration of which decreases with age. Therefore, I recommend taking them together or at the same time.
But I must warn you that in a relatively calm state, this carnitine has practically no effect. The best effect is obtained when its use coincides with physical activity. I told you that you need to somehow expel fatty acids from the fat cell, and this can only be done with the help of physical activity.
Physical activity should be adequate, and not 20-30 minutes. The fact is that fatty acids leave the depot only when glycogen reserves are depleted. This is when fats begin to be used for energy production. This occurs 30-40 minutes after the start of aerobic training. Thus, after you start burning fat, you need to work out for at least another 30 minutes.
The result is a picture like this. Fatty acids are transported to the muscle cell on a cart, and carnitine, like a driver, actively throws them into the firebox (of the muscle cell or the cell of any other organ) of the armored train. The acids burn, and the result is energy that goes into pumping the train (muscles, heart, brain).
Effect on mental activity
Increased mental and physical energy is also a pleasant effect of levocarnitine. Scientists, when studying this substance, noticed that when using 2 g of carnitine per day for 6 months, indicators of mental and physical activity improve. Increases endurance to any physical and mental stress.
By consuming carnitine before physical activity, you can achieve increased endurance, which will make it possible to work more intensely, and this in turn will effectively burn even more fatty acids.
It has a neurotrophic effect and restores the structure of nervous tissue.
Anabolic effect
The anabolic effect of this substance is also a big plus in sports and fitness. It has been noticed that L-carnitine is able to increase muscle mass, of course, not as powerfully as testosterone, growth hormone, insulin and other similar drugs do. But in the process of so-called drying for athletes, it will not allow the muscle mass to melt, but only the fat reserve will go away, i.e. subcutaneous fat goes away, but the muscles remain in the same volume.
Detoxification
The detoxifying effect is that L-carnitine supports the functioning of the liver and promotes the neutralization of organic acids and xenobiotics in it, and also helps the functioning of various enzymes. In addition, levocarnitine is an antidote for valproic acid poisoning.
Effect on the cardiovascular system
The effects on the cardiovascular system also do not go unnoticed. This effect occurs by lowering cholesterol levels, which prevents the progression of atherosclerosis and the development of serious diseases such as myocardial infarction and cerebral stroke.
But this effect is currently disputed, read on and you will understand why. In addition, carnitine improves the metabolism of the heart muscle, which is known to be powered by 70% fatty acids. Therefore, in developed countries, carnitine is widely used in treatment regimens and courses for cardiovascular diseases.
In addition to all of these effects, levocarnitine has an antioxidant, neuroprotective effect, increases immunity and resistance to stress, and prevents the development of osteoporosis.
In some guidelines, L-carnitine is recommended as an additional treatment for heart disease, hypertension, diabetes mellitus, thyrotoxicosis, anorexia, and this substance is also prescribed to children, starting in infancy, especially premature and weakened children, with cardiac conduction disorders, and poor growth growth and mass.
What foods contain L-carnitine?
So, you have already learned about the benefits and possible harm of this substance. Perhaps you have already decided to start actively consuming it, so all that remains is to choose in what form you want to do it. Where is this “miracle substance” found?
L-carnitine is found in large quantities in red meat: beef, lamb, pork, venison, salmon, wild boar, etc. In addition, it is also found in other foods. For your convenience, I am posting a comparison table showing the amount of carnitine per 100 g of food. But you need to take into account the fact that during heat treatment some of the carnitine is lost.
It’s certainly good to get carnitine from food, but how much meat do you need to eat to get an adequate dose for sports? By the way, I forgot to say that in ordinary life the daily need for this substance is approximately 300 mg, and when playing sports, the dose increases several times and reaches 2000 mg per day or more. Therefore, it is recommended to use L-carnitine additionally in the form of sports nutrition or dietary supplements.
Which L-carnitine is more effective for those losing weight?
El-carnitine is available in several types of chemical compounds. What are the properties of the bottom and what is the difference between them? Let's try to figure it out. I will be very grateful if, if you find an inaccuracy in the text, you will guide me along the right path and correct me.
So, the biological substance is presented on the market with the following compounds:
- L-carnitine tartrate
- L-carnitine fumarate
- Acetyl L-Carnitine
- Propionyl L-carnitine
- Pure L-Carnitine (Base or Free Form Base)
L-carnitine tartrate
Today it is the most biologically active form and with high bioavailability, despite the fact that acetylcarnitine later appeared and tried to displace it.
Once in the digestive tract, it is easily broken down into pure carnitine and tartaric acid. They are learned separately. This is what is most often recommended to help with weight loss.
L-carnitine fumarate
The bioavailability of this compound lags significantly. It is obtained by combining fumaric acid and pure levocarnitine. This salt has a lesser lipotropic effect, but the advantage of the substance remains its effect on the functioning of the heart and blood vessels.
Acetyl L-carnitine
Acetylcarnitine was invented relatively recently. Regular carnitine has an acetyl group attached to it. In this way, manufacturers thought to improve bioavailability and digestibility. But unfortunately this did not happen - this is a minus. But this compound has an excellent ability to penetrate the blood-brain barrier to the brain - that's a plus.
As a result, acetyl L-carnitine has a pronounced effect of stimulating the metabolic processes of the brain, improving memory, thinking and preventing mental age-related disorders and chronic fatigue syndrome.
Propionyl L-carnitine
It is a carnitine ester that is most often produced in conjunction with the amino acid glycine. It turns out a certain complex - Glycine propionyl-L-carnitine (GPLC). The main function, in addition to participating in lipid metabolism, is to enhance the synthesis of nitric oxide (NO). This is a very important substance that is produced in vascular cells and has a vasodilating effect.
This is very important for people with cardiovascular pathology, suffering from coronary heart disease, heart failure, intermittent claudication, erectile dysfunction, etc. This substance has also shown its antioxidant properties, enhances testosterone synthesis and affects sperm quality, reduces lactic acid levels after training , and also increases endurance.
Doctors use it together with acetyl L-carnitine in the treatment of chronic fatigue syndrome.
100% pure L-carnitine
Athletes call this carnitine base or classic carnitine. In terms of bioavailability, carnitine tartrate is not inferior. You can see this in the picture below.
Despite this, pure carnitine is slightly cheaper. You can compare prices and choose which one you like best.
Instructions for carnitine chloride
What kind of connection is this? A long time ago, about 50 years ago, a new substance was first obtained - carnitine, and its very first form was precisely the chloride one. Today it has lost its former popularity. This compound contains not only the L-isomer of carnitine, but also its D-form.
Thus, DL-carnitine chloride has been used successfully in the treatment of neurological diseases. However, it has not found its application in sports, and all because of its D-isomer in the composition.
This substance is still produced exclusively for medicinal purposes in neurology. Release form: 10% solutions for intravenous and intramuscular administration, 5 ml each.
Instructions for L-carnitine: how to take it for weight loss
I recommend buying sports nutrition in specialized stores or from serious companies that produce dietary supplements. Doses from 500 to 3000 mg of carnitine per day are considered optimal, the dose is usually divided into 2-3 doses. There is no point in increasing the dose beyond 3000 mg, since this does not increase its effectiveness. As a rule, it is recommended to take the drug 30 minutes before training and immediately after.
There is no specific course of administration; this regimen involves long-term use until you achieve the desired result and lose weight.
Is it possible to drink e-carnitine without training?
The main condition for taking the supplement is physical activity and sports. You'll be throwing your money right down the toilet if you drink it without exercising. Remember its main action, if necessary, go back and re-read it again.
After taking levocarnitine, some people feel a surge of strength and train with even greater productivity. The negative point is an increase in appetite, which is difficult to curb. But not everyone experiences this.
Forms of release of dietary supplements
Today, the following forms of carnitine are available:
- tablets and capsules
- drinking ampoules
- powder for dilution in liquid
- liquid concentrate
- ready-made drinks with carnitine
If we compare the effectiveness of the substance, then there is no difference in which form to buy, if the manufacturer is widely known and has been on the sports nutrition market for a long time. It all comes down to ease of use, as you like.
Typically, liquid forms contain not only basic carnitine, but also all sorts of vitamins, minerals or other beneficial substances. Therefore, it’s up to you to decide what suits you best, and until you try, you won’t know. Many people prefer 100% pure carnitine without additives or impurities.
Which brand of L-carnitine is better?
Today, all carnitine is obtained synthetically. Large factories produce this substance and then sell it to various companies that produce jars of dietary supplements. There are a lot of such factories in the world, including China, India, etc. You need to choose the best dietary supplement not by names or final companies, but by the original company that supplies the raw materials.
Around the world, the best suppliers of L-carnitine are:
- Italian company Sigma-Tau (raw material name - Biosint)
- Swiss company Lonza (the name of the raw materials is Carnipure)
All the supplements that I recommended above contain high-quality carnitine and you can safely order them. A quality product will never be cheap. Cheaper alternatives will never work as well as pure L-carnitine does. Look for branding on the packaging indicating the source of raw materials. Below in the picture you can see my carnitine from Now Foods and the brand name "Carnipure"
Side effects and contraindications of L-carnitine
Since the discovery of levocarnitine, many studies have been carried out, some of which deliberately increased the dose hundreds of times, but no harm was found from the use. Carnitine does not accumulate in the body; excess is actively excreted from the body in urine and feces. Its safety is confirmed by the fact that it is used in pediatrics to treat premature babies, as I mentioned above.
As for side effects, they are so unlikely and insignificant that the benefits of carnitine far outweigh its disadvantages. So, since a lot of energy is released during L-carnitine intake, problems with falling asleep may develop. To avoid this, it is recommended to take it in the first half of the day, especially since at this time its action is most effective.
Individual intolerance in the form of nausea, headache or stool disturbances is very rarely observed. In this case, discontinuation of the drug is required and the state of health will improve again.
This substance does not interact with medications or other fat burners or sports nutrition, so it can be used in any combination. Additional additives may cause allergies.
As you can see, L-carnitine is a very harmless drug, with a minimum of side effects, and therefore theoretically can be used by any person.
Latest data from levocarnitine research
How do you like carnitine? You can read everything that was written above on other sports websites. And now I will tell you something contrary to everyone’s opinion. It feels like this is the perfect drug, but let me add a small fly in the ointment to this beautiful, fragrant ointment. As I was preparing to write this article, I came across an article about a recent study that dates back to April 2013.
The study was conducted in the USA, at Cleveland Hospital. The leader of the study is Dr. Stephen Cintra. The fact is that scientists have found that carnitine is not as harmless as it is made out to be. The purpose of the study was to establish safety in terms of effects on the cardiovascular system, and more specifically on atherogenesis or the development of atherosclerosis. The study involved experimental mice, not real people.
So, they found that carnitine, no matter how it entered the body: with food or in the form of supplements, contributes to the development and progression of atherosclerosis, but... But it is not the substance itself that causes changes in the cells of the coronary and cerebral vessels. In fact, the culprits are certain types of bacteria that live peacefully in the human intestines.
They digest L-carnitine to form an active metabolite, Trimethylamine N-oxide (TMAO). TMAO is a powerful toxin that destroys vessel walls and promotes the formation of atherosclerotic plaques, as occurs with vascular endothelial dysfunction. Next, a solution was proposed, which is so similar to the Americans, to prescribe antibiotics that would solve the problem with bacteria, but for now this issue is being discussed and requires new research.
The study also included vegetarians who do not eat meat, but were given carnitine as a food supplement. It turned out that their TMAO concentration is much lower, which is probably due to the fact that, due to the characteristics of their diet, they have less of those same bacteria than omnivorous people.
Thus, it appears that the negative effects of carnitine are related to the amount of certain types of bacteria. If this is so bad, then some negative properties can be found in many foods: gluten causes celiac disease, fiber causes bloating, the development of inflammatory bowel disease and cancer, milk causes allergies and diabetes in children. So what should you do then, what should you eat?
When Dr. Steven Sintra was asked about his diet, he replied: “I will also continue taking L-thyroxine at a dose of 400 mg per day and acetyl-L-carnitine at a dose of 1000 mg per day. And I will also enjoy a delicious portion of beef or lamb steak 2-3 times a week.”
The entire study was aimed at finding out the effects of chronic carnitine use, where a person eats a lot of red meat for years or takes supplements containing L-carnitine. In my article, I touched on the topic not of general health improvement or treatment of any diseases, but of the use of carnitine for weight loss and sports, that is, when the drug is taken for a short time.
Believe me, atherosclerotic plaques do not form in one day, or even in a year, so there should be no worsening of the condition when taking short courses. Moreover, TMAO is formed only when carnitine is present in the body; during its absence, the vessels have nothing to fear, at least carnitine :).
In the article, I told and showed all the pros and cons of using levocarnitine, and the decision to start using it lies entirely with you. I'll just express my opinion, if you don't mind. I am completely in favor of using it in short courses when doing physical exercise together.
Review of a losing weight doctor about carnitine
I experience practically no sensations, except that my endurance has increased and the drowsiness that tormented me after lunch has disappeared. I also noticed such a pleasant effect - my muscles practically didn’t hurt after training the next day, although before, when I increased the weights, everything hurt very much. It feels like the body is recovering very quickly and gaining new energy. I looked for a description of this effect and found that carnitine actually reduces pain by improving blood circulation and better removing toxins from tired muscles. I really like this effect.
The taste is pleasant, with an orange taste, and gives off vitamin C (included in the composition). As for the rest, I can’t say yet. I took measurements: weight 57 kg, waist size 74 cm, hip size 94 cm, leg size at the hip 54 cm. I do 3 strength and 2 aerobic exercises per week. The goal is to remove fat from the stomach and hips, weigh about 54-55 kg, and decrease in volume by at least 4 cm. I will take the following measurements after 1 month of use.
Results in 4 weeks. Lost some weight. Became 55.8 kg. The waist circumference became 71 cm, the hip circumference 93 cm, the leg circumference at the hip remained the same - 54 cm. You can see this in the photographs above. Let me remind you that at the same time I followed a diet without bread (replaced with natural bread) and pasta, and I also had regular training (3 strength training per week, 1-2 aerobic training per week). I think that this is a good result in a month, at least there is some kind of result.
Now I want to continue taking carnitine before training, and also review the presence or absence of important vitamins and minerals in my diet, add protein and olive oil.
And that's all for me. Remember one important thing about carnitine, if you drink for the purpose of losing weight, then without proper nutrition (no overeating, fasting or low-carb diet) and adequate exercise, it practically does not reduce weight, otherwise you will get the effect. You also need to remember that it should be taken together with coenzyme Q10. Tell us about your experience of taking carnitine, we will all find it very interesting and informative.
With warmth and care, endocrinologist Dilyara Lebedeva
Sports nutrition manufacturers offer liquid and solid preparations with elcarnitine.
- Various drinks, syrups, cocktails, and ampoules are sold in liquid form. The composition of such drinks necessarily contains acetyl-levocarnitine. The liquid supplement is convenient to use before training, and it also has a pleasant taste. However, the concentration of the active substance in such a product is low, and the product itself is more expensive than other forms of the drug.
- It is easier to find tableted l-carnitine in its pure form, although some manufacturers may add a sweetener to make the tablet easier to consume. The drug must be taken with water or unsweetened juice, so athletes will have to bring a suitable drink for training. Unlike liquid l-carnitine, the tablet takes about 30 minutes to be absorbed. The same applies to l-carnitine capsules.
How to take l-carnitine correctly to burn fat
Consuming l-carnitine allows you to quickly burn fat reserves in the body. However, lovers of magic recipes and universal diets will not be able to quickly lose weight just by using supplements and lying on the couch. Intense training is required for elcarnitine to work. The body starts the process of burning fat after an hour of aerobic exercise, and the supplement allows you to start this process in half an hour of training on a treadmill, exercise bike or other type of training.
How to take l-carnitine during training? First of all, forget about fashionable diets for weight loss and accustom yourself to protein foods. Secondly, follow the dosage and avoid side effects. Thirdly, you can combine the supplement with other types of sports nutrition, but taking elcarnitine with BCAA amino acids is considered the most effective.
L-carnitine dosage
The adult body requires 0.2-0.5 g of l-carnitine, and with heavy physical activity this number increases to 1.5-2 g. A certain supply of the substance is contained in the liver and striated muscles, and some more comes from food , rich in protein, but this amount of l-carnitine is rarely enough for athletes, for which sports supplements are used. The exact dosage of the drug is indicated on the packaging, but there are general recommendations.
- Liquid l-carnitine for women and men is consumed in a volume of 5 ml three times a day. Athletes can also drink the daily dose in one dose half an hour before the start of training.
- The dosage of tablets and capsules varies depending on the concentration of the substance and is 250-500 g three times a day or 1000-1500 g before training. If this amount is not enough, after consultation with a therapist or sports doctor, the dosage can be increased to 2000-2500 g.
When to take l-carnitine
Preparations with l-carnitine are taken according to various regimens. Thus, capsules and tablets are often taken on an empty stomach in the morning, before training or after training. The daily dosage is divided into 2-3 servings and is 0.5-2 g. There is no point in exceeding the dosage: excess drug is eliminated naturally and does not bring any benefit.
Sources:
- L-carnitine for weight loss
L-Carnitine was first isolated by Russian scientists V.S. Gulevich and R.Z. Krimberg in 1905. In 1962, the physiological role of carnitine was revealed - it transports long-chain fatty acids into mitochondria through the inner membrane.
L-Carnitine is a transporter for the oxidation of substances in mitochondria (energy stations of cells). When you have a daily calorie deficit, the body is forced to break down your fats and use them as energy. In order to transport broken down fats into mitochondria and burn them, L-Carnitine is used, which facilitates and accelerates this process.
Dosages of up to one gram, which are contained in various coffees and dietary supplements, will not have the desired effect, and more often, you simply will not feel the effect. The recommended daily dose of L-Carnitine is 2-4 grams. In the professional period of preparation for competitions, as well as during maximum loads, the dose of the drug is increased to 8-10 grams daily. We should not forget that taking L-Carnitine on an empty stomach can provoke dyspeptic disorder. For gastrointestinal diseases, it is not recommended to exceed a dosage of more than 5 grams per day.
L-Carnitine performs its functions under appropriate conditions (diet, peak loads, dosage), bringing tangible results in physical activity with a regular calorie deficit. It is not a panacea and, being quite expensive, does not require mandatory use. I personally tested L-Carnitine by consuming 5 grams per day, dividing a 150 gram package into a month. I didn't notice anything special until I stopped taking it. The fact is that at that time I was just seriously thinking about the process
Hello friends! In today's article we will talk about how to take l-carnitine for weight loss, and about this supplement in general.
I have already mentioned l-carnitine in my articles, but today we will look at everything connected with it in great detail.
What is l-carnitine
L-carnitine (from the English L-carnitine, or levocarnitine) is a non-essential acid (capable of being synthesized by the body independently), which is produced by our liver from the amino acids - lysine and methionine.
It is often mistakenly called vitamin Bt or vitamin B11. In fact, it is not a vitamin, because the body is able to synthesize it on its own, but vitamins are not.
L-carnitine is an absolutely natural substance for our body that performs a number of important functions and, what is important for us, helps us lose weight a little more effectively.
Levocarnitine itself is not a fat burner, but is a TRANSPORTER of adipose tissue (long-chain fatty acids) into mitochondria (the power plants of our cells) through the inner membrane.
In other words, L-carnitine helps our body deliver fatty acids to where they are used.
This substance was first isolated in 1905 by V.S. Gulevich and R.Z. Krimberg, but only 57 years later it was revealed why it was needed at all.
There are two forms:
- L-carnitine.
- D-carnitine.
But only the L-form has biological activity.
D-carnitine is harmful to the body because is an L-carnitine antagonist (prevents the use of fatty acids as energy).
L-carnitine is present in our body in the liver and muscles.
How is l-carnitine produced?
The biosynthesis of l-carnitine in our body occurs in the liver and kidneys, from which it enters other tissues and organs.
Production occurs with the participation of vitamins C, B3, B6, B9, B12, as well as iron, amino acids lysine and methionine, and enzymes.
If there is a deficiency of at least one of the above components, then l-carnitine deficiency may occur, with disruption of body functions.
It must be said that this is a very rare phenomenon, which is observed mainly due to genetic abnormalities associated with enzymes.
Functions of L-carnitine
Here are the main functions of L-carnitine:
- Fat burning.
- Increased physical and mental activity.
- Resistance to stress.
- Detoxification.
- Increased anabolism.
- Reducing “bad” cholesterol.
- Cardiovascular protection.
Fat burning carried out by SIMPLIFYING THE TRANSPORT of long-chain fatty acids (“the building blocks” of which fat cells are composed) into mitochondria, where they are converted into energy.
Increased physical and mental activity was identified in a study conducted in Italy in 2007. People taking 2 g of l-carnitine per day for six months reported these effects. However, the study was conducted on older people (100-106 years old), so I’m not sure that the data is relevant.
Resistance to stress thanks to l-carnitine has also been confirmed by research.
Detoxification is the process of natural and artificial removal of toxins from the body. L-carnitine also triggers a number of vital processes that help detoxify the body.
Increased anabolism was supported by studies that noted that people taking l-carnitine not only lost fat, but also gained lean muscle mass.
Reducing “bad” cholesterol levels(low-density lipoprotein) leads to the prevention of narrowing of blood vessels in the heart and brain and reduces the risk of heart attack and stroke.
Cardiovascular protection is realized, first of all, by reducing the level of cholesterol, which affects the coronary vessels (vessels that supply blood to the heart muscle). Myocardial metabolism improves.
How to take l-carnitine for weight loss
Naturally, most people are concerned about this very question.
Almost all athletes, if they use l-carnitine, do so primarily for weight loss.
The rational and most effective dose of l-carnitine is 500 mg to 2 g per day (500-700 mg in three divided doses, or 1000 mg in two divided doses).
There is no point in exceeding the 2g dosage because studies have not shown any benefit from higher dosages. If dosages are exceeded, excess l-carnitine is excreted from the body in the urine. So you'll just trigger the toilet.
You should take l-carnitine:
- 30 minutes BEFORE training.
- IN THE MORNING on an empty stomach.
This is the most rational time to take this substance.
On non-training days, take l-carnitine in the morning and at lunch between meals ON AN EMPTY STOMACH.
It is in the morning and during training that L-carnitine is most effective!
It is VERY IMPORTANT that l-carnitine is used along with physical activity and a balanced diet, otherwise it will be practically useless.
By the way, you can greatly speed up the fat burning process with the help. In that article you will read very cool information about how to build a cardio workout in such a way that fat “melts” much faster.
It should be taken in courses of 1.5-2 months with the same break between courses so that the production of your own levocarnitine does not decrease.
It is usually produced in the form:
- Liquids.
- Capsules.
- Tablets.
The most convenient way, in my opinion, is in the form of capsules, because... the speed of release and entry into the blood is very fast (the shell dissolves and the liquid enters the stomach).
In liquid form is also an excellent option, but, however, it’s not convenient for everyone to carry it with them, for example, to a workout, although it depends on everyone.
Tablet form is also a fairly common form of release of the substance, but the release rate will be reduced. If you bought pills, take them an hour before training, otherwise half an hour.
L-carnitine. Side effects
None of the dozens of studies have found any harm to health from taking L-carnitine.
Even dosages that were hundreds of times (!) higher than recommended did not lead to the development of side effects.
L-carnitine is often included in baby food for infants.
This substance can lead to the development of insomnia, although in very rare cases. To prevent this, you need to take L-carnitine in the first half of the day (as we remember, L-carnitine is most effective in the morning).
And in general, l-carnitine is one of the safest supplements. The risk of side effects is negligible, if possible at all.
Interaction of l-carnitine with other fat burners
L-carnitine interacts well with any medications, including fat burners.
You don't have to be afraid to take it if you drink or . When used together with these drugs, fat burning will only improve.
L-carnitine is a very mild substance, so it is unlikely that it will harm you in any way.
L-carnitine and KETO diet
Many readers of my blog, and especially female readers, really like the so-called .
If you haven’t read the article about the KETO diet and its incredible effectiveness, I highly recommend it. It works very powerfully.
KETO is a high-fat (the amount of fat in the diet can reach 60-70%), low-carbohydrate diet, which will work even better when using levocarnitine.
In the complete absence of carbohydrates, the body “gets on a new track” and begins to use fats as energy, this state is called ketosis. L-carnitine will improve the transport of fatty acids into the mitochondria, thereby accelerating fat burning.
Also, with low-carbohydrate diets, there may be a slight decrease in physical and mental activity, which is slightly corrected when taking l-carnitine.
You can find the most l-carnitine in:
- Meat (in beef - 94-95 mg per 100 g, pork - 28 mg per 100 g, in bacon - 23 mg per 100 g, in chicken breast - 4 mg per 100 g).
- Fish.
- Dairy products (milk - 3.3 mg per 100 g, cottage cheese 1.1 mg per 100 g).
Approximately 300 mg is contained in 300-400 g of raw beef, for example, but when meat is cooked, a significant part of the l-carnitine will be lost. This dictates some need for the use of l-carnitine in the form of additional supplements to the basic diet.
And in general, to get 500-2000 mg of l-carnitine per day you will have to try very hard if you want to get it from food.
I tried almost a dozen different manufacturers and forms of L-carnitine.
I like LIQUID forms of L-carnitine best. Why?
Yes, because it's convenient! Dilute 1-2 caps in a bottle of water and drink calmly during training. Tasty (which is especially necessary when drying) and, as I said, CONVENIENT!
My favorite L-carnitine is this one: Nutrex Research Labs, Liquid Carnitine 3000. Follow the link to find it at the CHEAPEST price. There is no cheaper place anywhere!
One of the few, if not the only, L-carnitine whose work I can clearly feel.
If I were asked to recommend L-carnitine, I would say about this company. I like it for its taste and its effect.
conclusions
Let's summarize all of the above a little.
L-carnitine is NOT a vitamin, because is able to be synthesized in our body independently.
There are two forms:
- L-carnitine.
- D-carnitine.
But only the L-form has biological activity. D-carnitine is harmful to the body.
You should take l-carnitine:
- 30 minutes BEFORE training.
- IN THE MORNING on an empty stomach.
There are practically no side effects.
L-carnitine combines well with other medications and fat burners.
L-carnitine would be quite reasonable to use on the KETO diet.
The daily requirement of l-carnitine is very difficult to obtain from regular foods.
L-carnitine has some effectiveness both for weight loss and for many important functions of the body, but we must remember that without physical activity and a balanced diet, it is practically useless.
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With respect and best wishes,!
L-carnitine is one of the most popular sports supplements today.
L-carnitine (L-carnitine) is a special substance that increases the rate of metabolism of fats in the body, in other words, it performs the function. It is independently synthesized by the human body, subject to the presence of the necessary vitamins and enzymes. In order for L-carnitine to be produced in sufficient quantities, a balanced diet and regular consumption of high-quality protein foods are necessary. Such products can be, for example, meat, cottage cheese or fish.
As a rule, if a person experiences heavy physical activity or receives poor nutrition, the body lacks L-carnitine. For this reason, all people who are on a diet and actively involved in sports are recommended to use it additionally.
A little history
Vladimir Gulevich first discovered l-carnitine in 1905.
L-carnitine was first discovered by Russian scientists V.S. Gulevich and R.P. Krimberg, studying animal muscle tissue. This happened more than a century ago. The new substance got its name from the Latin word “carnis”, which literally means “meat”. Chemists learned to create L-cartinine artificially much later - in the 60s of the last century. The drug received positive reviews and gradually began to be used in medicine.
For the first time in big sports, L-carnitine was used during the Olympic Games in 1980. The supplement was included in the diet of the Italian football team. Subsequently, L-carnitine has become widespread in the sports nutrition and medical industries. It is currently available in the form of tablets, liquid and powder for dilution.
Action of L-carnitine
L-carnitine activates the process of burning subcutaneous fat and helps convert fat cells into energy. In some cases, it is the lack of this substance that leads to the development of obesity.
Currently, l-carnitine is available in the form of powder, liquid and tablets.
Thanks to L-carnitine, fat molecules penetrate the mitochondrial membranes more actively. And mitochondria are a kind of “energy stations” located inside the cells of the body. It is in them that the breakdown of nutrients occurs, releasing energy in the form of ATP.
Therefore, L-carnitine is, figuratively speaking, a “stoker” that “throws” fats into the furnace of your body. And, continuing this comparison with steam engines, we can say that the faster the locomotive travels, the more coal is needed. This means that more fat needs to be delivered to the mitochondria if you are actively moving. It would seem that this is an axiom, but many people lose sight of this.
Considering the above properties, many trainers recommend using L-carnitine to their clients in order to get rid of excess fat and bring weight back to normal. It is worth separately noting the prolonged effect of long-term use of L-carnitine for weight loss. The drug promotes the rapid oxidation of not only existing fats, but also those coming from food. As a result, they do not accumulate, but immediately transfer energy to the body. This improves both physical and mental performance. After completing the course, this effect lasts for several more months. If you eat properly, L-carnitine for weight loss will work until your next dose.
In order for L-carnitine to work and fat to begin to actively disappear, you need to lead a correct lifestyle and not skip workouts.
In general, we can say that L-carnitine helps:
- convert existing fat reserves in the body into energy;
- prevent the rapid deposition of newly introduced fats into the body;
- normalize blood cholesterol levels;
- increase performance;
- enrich blood cells with oxygen;
- shorten the muscle recovery period.
These are not all the wonderful abilities that L-carnitine has.
L-carnitine deficiency
A lack of l-carnitine during active training or a strict diet can lead to fatigue and bad mood.
In the body, L-carnitine is produced with the participation of vitamin C, B vitamins, essential amino acids and a number of enzymes. A lack of any of these substances can cause a serious L-carnitine deficiency. Most often, athletes, vegetarians, and anyone who follows unbalanced diets suffer from this.
L-carnitine plays a vital role in metabolic processes and its deficiency provokes:
- decreased immunity;
- fatigue;
- cardiovascular diseases;
- metabolic disorders and, as a result, excess weight.
If you notice these symptoms during dieting or intense exercise, consider taking additional L-carnitine. The main advantage of the drug is its absolute safety when used correctly. After consultation with your doctor, L-carnitine can be taken even by pregnant and lactating women.
How to take L-carnitine for weight loss as effectively as possible? Dosage regimens for those involved in sports and those on a diet are different.
If you exercise intensively at least 3 times a week, you need 1200 mg of L-carnitine per day for weight loss. This dose should be divided into 2 parts. The first should be taken shortly before meals in capsule form, and the second in liquid form 30 minutes before training.
- 200 mg 15-20 minutes before breakfast;
- 200 mg before lunch;
- 200 mg before dinner;
- 600 mg liquid pre-workout.
If you do not train, then it is advisable to drink L-carnitine for weight loss, 1-2 capsules with meals 3 times a day. When body weight is significantly higher than normal, the recommended dosage should be increased by 1.5-2 times. L-carnitine is taken for 1 month. Then a break of 1.5-2 months is required.
Of course, ideally, before you start using L-carnitine, you should consult a trainer about the dosage and make sure there are no contraindications.
Contraindications to taking L-carnitine are:
- individual intolerance;
- allergic reactions;
- increased excitability and insomnia.
As you can see, there are not many contraindications. L-carnitine is one of the most harmless sports supplements. However, it is worth noting that no matter how much we would like it, “super pills” do not exist.
Side effects
The main side effect that is possible when taking L-carnitine is a sharp increase in appetite. It is caused by the main property of the drug, which is to accelerate metabolism. Many manufacturers recommend taking L-carnitine for weight loss together with microcrystalline fiber (MCF). It helps control appetite and makes dieting much easier.
But nutritionists note that with the correct diet and reasonable physical activity, taking L-carnitine for weight loss will not cause any changes in appetite. To do this, adjust your usual low-calorie diet, increasing the number of meals to 6 times a day. Small meals rich in protein, fresh fruits and vegetables and completely eliminating alcohol and sugar will benefit the body and speed up weight loss. L-carnitine is most effective in a training regimen that includes 3 strength training sessions (you can select them in the “” section on our website) and 4-6 sessions of varying intensity and duration.
Some people also claim that L-carnitine for weight loss causes increased anxiety and irritability. Most likely, this effect is explained by the stimulating effect of the drug. If you notice this symptom, reduce your intake of other nervous system stimulants (caffeine and guarana). If this does not help, you should consult a specialist on how best to take L-carnitine.
L-carnitine (L-carnitine), when combined with training and proper nutrition, can do truly fantastic things!
Thus, L-carnitine is a revolutionary supplement that is absolutely safe for health. Proper use of the drug together with reasonable nutrition and exercise will bring you closer to the figure of your dreams.
Sports nutrition suggests taking liquid L-carnitine as . The drug is very popular due to its effectiveness and simple method of use. Interestingly, L-carnitine is present in every person’s body. Its main feature is the transport of fatty acids into the cellular mitochondrial matrix, where fat is destroyed and a certain amount of energy is released. To achieve the desired result, it is necessary to consider the regimen and duration of administration, dosage and other nuances.
What is L-carnitine?
Before you learn how to drink this drug correctly, you need to find out what it is, what properties and functions it has. It can be taken not only, but also for weight gain. This is due to the fact that liquid helps improve metabolism. Considering numerous reviews, you can find out that if thin people take the supplement, they gain weight, and fat people lose it.
The synthesis of levocarnitine, or vitamin B11, occurs in the liver, provided that a balanced diet with a lot of animal protein is followed. This is a special natural metabolic compound that improves and accelerates lipid metabolism. Allows you to normalize tissue regeneration and the activity of the muscular system. The daily human need for L-carnitine is about 250-500 mg. As for production by the liver, the total amount is 10%, and this is extremely small. A deficiency of the substance promotes fat gain, and energy is taken from the muscles. Knowing how to take L-carnitine correctly, you can achieve good results in weight regulation.
How does he work?
The drug helps:
- increase performance, endurance ;
- get rid of fat mass ;
- increase the amount of energy during training ;
- achieve noticeable results in muscle building , this is possible by reducing excess fat in the body;
- normalize cholesterol levels ;
- prevents the accumulation of fat from food .
A dietary supplement is required for vegetarians. Levocarnitine is found in meat, but they don’t recognize it. The vitamin begins to be produced in full after the age of fifteen. That is why meat and dairy products should prevail in the diet of children.
Mechanism of action of the dietary supplement
The point of taking levocarnetine is that it helps oxygen reach all cells of the human body and enhance the transport of fatty acids from the depot to the metachondria for breakdown. After this, thermolipolysis products are removed, so the cells of the energy base are cleansed. Thanks to similar processes, during training, fat cells are converted into energy and sweating increases.
The positive side of the fortified drug is that it has an anti-catabolic effect. The latter helps slow down the breakdown of carbohydrates and proteins. This causes the body to process fats to obtain the required amount of energy.
Is it possible to take a supplement for the purpose of losing weight, but not engage in exercise or sports? If there is no physical activity, the drug will stimulate appetite. And you won’t be able to lose weight without accompanying it.
Large dosages of L-carnitine are non-toxic and have no negative effect on the cardiovascular system.
When to take
L-carnitine is indicated for use in the treatment of anorexia. The drug increases appetite. Takes an active part in metabolism. It is prescribed to people who suffer from pathologies of the cardiovascular system, pancreas, liver, and endocrine system. Doctors recommend taking the drug to older people to improve memory and concentration. The drug is great for adults and teenagers if they have decreased appetite.
It is useful to drink for people who are overweight to correct their figure (subject to diet and exercise). It is indicated for use by vegetarians to compensate for the lack of this vitamin, as well as by athletes to support training efficiency, endurance, and accelerate muscle building.
How to take L-carnitine to lose weight? Taking into account the feedback from fitness trainers and nutritionists, it is recommended to increase the daily intake of vitamin B11 to 1500 mg. The dosage is enough for girls trying to lose extra pounds, whose weight is 50-60 kg. To do this you need to do anaerobic exercise. For young ladies with more significant volumes and men involved in strength training, the dosage is increased to 2500-3000 mg per day. It is still irrational to increase the dose of the supplement - the human body cannot process more than 3000 mg in 24 hours. Excess drug is excreted naturally through the intestines.
It is recommended to divide the daily dosage into several doses - for example, take half before training, divide the remainder into 2-3 more times and drink half an hour before meals. You should not take carnitine after 16.00. This may cause insomnia.
You can buy liquid carnitine in any volume. A liter of the substance costs from 2 thousand rubles.
Main contraindications to the use of the drug
Vitamin B11, which has a general strengthening effect, is considered completely safe for the human body. True, with the onset of pregnancy, women stop taking L-carnitine; it is not advisable during this period. However, there are special cases and clinical indications when the liquid supplement is used by pregnant and lactating women.
Doctors strongly advise against taking the drug if you experience insomnia, excessive excitability, or intolerance to the supplement.
Which release form works best?
Liquid is recognized as the most convenient and practical: ampoules, concentrate, syrup. Compared to tablets, the effect is much better and faster, because the liquid enters the blood faster.
Liquid L-carnitine is consumed without diluting with water. Solutions for quenching thirst during training are excellent. The proportion is 0.75 liters of water and 1.5 grams of substance. The liquid from the ampoule must be drunk before cardio exercise. Ten minutes after taking it, the concentration of vitamin B11 in the blood increases noticeably, a surge of strength and energy appears, so the workout becomes more intense and productive.
L-carnitine powder can be dissolved in water. Despite the fact that this form is absorbed more slowly than liquid, it is better than tablet form. The powder form helps to obtain the most accurate dosage.
The main difference between all forms of levocarnitine is ease of use. As for capsules and tablets, they are easy to use both at work and at home. Syrup and powder can be prepared directly during training. The drug goes well with BCAAs, thermogenics, vitamins, coffee, tea. Do not forget that vitamins have a positive effect on the human psyche. But you should not overuse drinks containing caffeine, especially after twelve o'clock in the afternoon. This negatively affects blood pressure.
Summarizing the above, we need to focus on the fact that L-carnitine is safe and harmless. This is the best remedy for normalizing metabolism, so you can drink it not only for weight loss, but also for weight gain. The secret to the effectiveness of the drug lies in its benefits with strict and regular training and a balanced diet. Before use, it is advisable to consult a specialist.
