Weight loss products are held in special esteem today. The desire to lose excess weight, make your figure slim and fit, inspires scientists and doctors to develop new effective drugs, and consumers to look for new and miraculous pills on pharmacy shelves. Many are confident that all they need to do is eat “magic” pills and fat deposits will begin to dissolve right before their eyes. Among all fat burners, L-carnitine has gained particular popularity.

What is L-carnitine?

L-carnitine is an amino acid similar in structure to vitamins. Due to the large number of valuable qualities, this substance is often used as a dietary supplement for burning fat. The amino acid L-carnitine has an effect on the body similar to that of vitamins, but at the same time it belongs to a different type of substance, since it is synthesized in the body itself. A very important feature of L-carnitine is that its use does not cause the destruction of proteins and carbohydrates.

To start the process of burning fat reserves, the following factors influence:

• The presence of a certain amount of L-carnitine in the body;
• A healthy diet;
• Physical activity.

L-carnitine is as essential for fat metabolism as insulin is for glucose. L-carnitine transports fatty acids into the mitochondria, where fat is broken down and converted into energy. Carnitine deficiency causes problems in the body burning fat.

This is accompanied by the following processes:

• Fatty acids are not removed from the circulatory system, resulting in atherosclerosis and obesity. Fatty acids accumulate in the cytoplasm of cells, activate lipid oxidation and destruction of cell membranes, block the transfer of ATP into the cytoplasm, which leads to deprivation of energy supply to various organs;
• Carnitine deficiency negatively affects the functioning of the heart, since this organ is supplied mainly with energy from the burning of fatty acids.

Indications for taking L-carnitine

1. Increased fatigue and energy deficiency.
2. Diabetes.
3. Obesity.
4. Restoration of the liver after the harmful effects of alcohol.
5. Various cardiovascular diseases - L-carnitine lowers cholesterol levels, stops the development of atherosclerosis, lowers blood pressure, and helps in the fight against cardiovascular failure.
6. It is recommended to be taken by patients with AIDS - azidothymidine (a drug used for this disease) causes a lack of carnitine, and as a result, increased fatigue of the body, a pronounced weakening of the immune system and muscle failure appear.
7. Problems with the liver or kidneys - carnitine is synthesized in these organs; if they are damaged, its volume in the body decreases, and the need for external compensation arises.
8. All kinds of infectious diseases, accompanied by an increase in temperature (at the same time the heart rate increases) and increased energy costs (carnitine releases additional energy).
9. Carnitine is a powerful antioxidant and cell membrane stabilizer. It has a positive effect on the condition of blood vessels and prevents the formation of blood clots.
10. Taking L-carnitine reduces metabolic resistance to weight loss.

L-carnitine is becoming an increasingly popular dietary supplement every year. Especially often used by athletes. The most famous fact about this product (thanks to athletes) is that it helps build muscle mass. Let's look at the pros and cons of this substance for the body, including the effect of L-carnitine on the liver. Let's find out whether it is harmful or beneficial and whether such attention to it is justified.

L-carnitine is gaining popularity as a sports supplement that acts directly on the liver.

What is it?

L-carnitine (levocarnitine) is a substance that is often classified as an amino acid and has a similar structure to B vitamins. Its main function is to support the body’s energy metabolism. This means that levocarnitine transports fatty acids into cells for “processing” to produce energy. This process is very important for muscles because they consume a lot of energy.

Sources of entry into the body

Carnitine has two sources: it is produced by the body under the influence of biochemical reactions or introduced externally. In the human body, the liver is responsible for the synthesis of this substance. Found in small quantities in brain tissue and kidneys. When the body has enough components such as niacin, B vitamins and vitamin C, folic acid, enzymes, amino acids, then L-carnitine will be produced. The amount of this substance may vary depending on the needs of a particular person. Unnecessary residues will be eliminated from the body without consequences.

Why is deficiency dangerous?

Carnitine in the human body is synthesized with the help of vitamins, amino acids and a number of enzymes listed above. If any of these substances is missing, this provokes a deficiency. The lack of levocarnitine in the body disrupts the system of biochemical reactions that oxidize food, as a result, a person does not receive enough energy from food. Deficiency also affects the urea cycle, causing ammonia concentrations to increase in the blood.

Deficiency symptoms:

1. Growth slows down, especially noticeably in infants.
2. Fatty deposits appear on internal organs.
3. Endurance decreases and fatigue increases.
4. Tremors (fast, rhythmic contractions) of the muscles occur.
5. The immune system is weakened.

Levocarnitine deficiency also occurs in diabetes mellitus, liver cirrhosis, heart and vascular diseases. In most cases, vegetarians and athletes are susceptible to carnitine deficiency as a result of intense training and an unbalanced diet. Preparations that contain it will help fill the lack of a natural component. They are available in different forms and are prescribed individually.

Release form

Carnitine, as a medicine, is sold in pharmacies in the form of:

L-carnitine comes in a variety of forms, from syrup to chewable tablets.

• chewable tablets;
• solution in ampoules of 5 ml, intended for injection (concentration of active substance 1 g);
• a clear solution with a yellowish tint for oral administration;
• powder for dilution with water and oral administration;
• 380 mg capsules (main ingredient - acetylcarnitine);
• 576 mg capsules (main ingredient - tartrate salt);
• 855 mg capsules (L-carnitine fumarate);
• syrup 100 mg (mainly for children).

Mechanism of action

The main task of carnitine is to move fatty acids from the cardiovascular system to mitochondria (a kind of “energy station” of cells). This is how energy is produced from fat. Therefore, due to a lack of L-carnitine in the body, fat cannot be completely processed and is concentrated around the internal organs. Although levocarnitine is produced in the human body, its amount is too small for the complete processing of fatty acids and it is consumed too quickly. Therefore, there are various nutritional supplements and preparations containing it.

But it should be remembered that L-carnitine is activated only during active sports or severe stress on the body. Therefore, it is not enough to take it in tablets; you need to combine it with a low-calorie diet and aerobic exercise. In addition to its main function, carnitine helps build muscles. When taking this substance, metabolism is adjusted to produce energy from fatty acids. Proteins that are not involved in energy production become “material” for building muscles.

Benefits of use

Levocarnitine is often taken as a fat burning supplement. Its advantage is that it does not require the use of proteins and carbohydrates to generate energy. In addition to the active use of fat, L-carnitine will help:

• cope with lack of energy and constant feeling of fatigue;
• in the treatment of cardiovascular diseases (reduces the amount of cholesterol in blood vessels, which slows down the development of atherosclerosis, and neutralizes the symptoms of heart failure);
• for AIDS, since it will reduce the negative effect of the medicine for this disease, which causes a lack of carnitine;
• support the functions of the kidneys and liver if they are susceptible to disease (these organs are responsible for the production of levocarnitine in the body);
• accumulate additional energy during infections (at elevated temperatures, energy costs increase).

For athletes, taking this substance is necessary because:

1. The body will be able to produce more energy, and accordingly, fatigue will be less noticeable.
2. After training, muscles will hurt much less, because carnitine prevents excessive accumulation of lactic acid.
3. The main resource for L-carnitine is fat. Therefore, excess weight will go away faster.
4. Muscle growth will accelerate due to increased protein metabolism.

In addition, studies show that levocarnitine is also beneficial for older people. Due to the fact that metabolism slows down with age, their risk of heart disease, atherosclerosis, and myocardial infarction increases. Treatment with carnitine will help speed up metabolism and serve as a prevention of these diseases. But we should not forget that uncontrolled use of this drug can harm the body. Fat reserves are necessary for the body to function normally and in no case should you deprive yourself of them. The consequences of an overdose will be discussed in more detail below.

Effects of L-carnitine on the liver

L-carnitine has a positive effect on the liver. The processes of detoxification (cleansing the body of harmful, poisonous substances) and protein metabolism are more active. The amount of glycogen in the liver (the body's energy reserve) increases. The liver also quickly breaks down lactic and pyruvic acids, which helps relieve fatigue. In addition, the synthesis of lecithin is enhanced in the liver, which actively fights atherosclerotic plaques in blood vessels.

Admission rules

Conditions for using L-carnitine: three times a day with physical activity.

Levocarnitine is available for sale in pharmacies, sporting goods stores and online stores. As mentioned above, it is available in liquid, powder, capsule and tablet form. But it is important to know how to take medications correctly in order to get the most benefit from them. And before you start using such a supplement, consult your doctor to find out whether it is really necessary and determine the optimal dose.

There are general rules for taking L-carnitine. Divide the daily dose of the drug into three servings. Take in the morning and, if you train that day, before and after physical activity. If you miss training on this day, you can take carnitine again no later than 17-18 hours. Due to the fact that the drug provokes active energy production, problems with sleep may occur. Therefore, do not take it in the evening. Doses of L-carnitine per day recommended by doctors:

• 300 mg - for people over 19 years of age;
• 500−2000 mg - for weight loss and strengthening immune defense;
• 500−1000 mg - for those suffering from infections, kidney diseases and cardiovascular diseases;
• 500−3000 mg - for people intensely involved in sports and heavy physical activity.

The dose increases during active mental or physical activity, in stressful situations, and during illness. Also, the amount of the drug depends on the diet. Depending on how much protein food a person consumes (fish, cottage cheese, eggs, meat), the need for carnitine also depends. Typically, the body receives 100−130 mg of carnitine daily from food. Therefore, a person should consume at least 500 mg of the drug per day to noticeably increase the concentration of carnitine in muscle tissue.

L-carnitine was discovered in 1905 and first synthesized in 1960. It is synthesized in our body, so it is not called a vitamin, but only a vitamin-like substance.

If at least one of these substances is lacking, the synthesis of L-carnitine slows down or stops altogether.

What effect does L-carnitine have on the body?

If we consider a human cell, then inside it there are special substances - mitochondria, they produce energy. They can produce energy from fatty acids, which enter the mitochondria and are converted there into ATF, which is the source of energy for the cell.

L-carnitine helps fatty acids enter the mitochondria, facilitating their transport across membranes, and thus fatty acids are oxidized faster. If there is not enough L-carnitine, fatty acids accumulate in cells throughout the body and this can cause obesity.

Plus, L-carnitine has, although not very strong, an anabolic effect. It has been found that those athletes who use L-carnitine gain lean muscle mass faster and lose fat mass.

That is, L-carnitine burns fat, but its effect is not exhausted. In fact, L-carnitine enhances the burning of adipose tissue, and the loss of adipose tissue occurs much more intensely. But besides this, carnitine also lowers cholesterol levels, and this has a beneficial effect on the condition of the heart and coronary vessels. In addition, carnitine has been found to enhance physical and intellectual endurance. This happens because nerve cells, just like muscle cells, have mitochondria and they also need to produce energy. L-carnitine has also been found to reduce chronic fatigue syndromes. Now this is very important. But that's not all. It has been found that consuming L-carnitine reduces the manifestation of stress due to the beneficial effects of L-carnitine on the adrenal glands.

L-carnitine also affects blood cells and improves the oxygen transport function of the blood. In general, L-carnitine affects almost the entire body.

Can it be used with food, and not just in a chemical composition?

The name L-carnitine itself comes from the word “meat”. Indeed, raw meat contains a lot of carnitine. The daily norm of carnitine is contained in 300-400 grams of meat. It is also found in fish, poultry, cottage cheese, cheese and dairy products. The problem is that meat, fish, and poultry lose L-carnitine during chemical processing. Since we do not eat raw foods, this means that it is almost impossible to obtain the daily requirement of L-carnitine in this way.

This means that it is necessary to receive the required dose of chemicals. L-carnitine comes in tablets, carbonated drinks, daily dose ampoules, concentrate and bars.

The negative aspect of taking L-carnitine in tablets is that it takes a long time to be absorbed by the gastrointestinal tract and the effect of taking it will occur after 40 minutes. Therefore, you won’t be able to drink them before training, however, if you take them one tablet in the morning and evening, the general background will rise.

A more convenient form for sports is carbonated drinks with L-carnitine. When playing sports, they can be consumed before and during training. Especially if the workout is aerobic in nature. For people who take L-carnitine for weight loss but do not engage in physical activity, this form is not recommended; after all, it contains a certain amount of calories.

Another convenient form is a solution in a plastic ampoule. Usually it contains a daily dose of carnitine (from 1500-3000 mg). Another convenience lies in the fact that if you drink it, then after 5-10 minutes the concentration of L-carnitine in the blood increases, which means that fat begins to be burned.

There is also L-carnitine in the form of a solution or concentrate. Usually it comes with a capacity of 0.5-1 liters. There is a measuring cap, the volume of which must be taken every morning and every evening. This will fill the L-carnitine deficiency.

Take L-carnitine, exercise and be healthy!

L-carnitine is synthesized from the amino acids lysine and methionine and performs important functions in human metabolism. A naturally occurring protein compound acts as a receptor molecule for various fatty acids.

It supplies the body with numerous nutrients and promotes energy production.

The importance of l-carnitine is that it is necessary for the transport of fatty acids. Long chain fatty acids enter the mitochondria, which generate energy in the body's cells with the help of L-carnitine. Therefore, it is especially well known as a fat burner, although this is not entirely true. Because it is essentially a transport system for transporting fat molecules into muscle cells, where it is used as a source of energy only in case of increased calorie expenditure, for example, while jogging or working out in the gym.

The human body is capable of producing L-carnitine itself, but this amount is not enough, so part of the daily requirement must be obtained from food. This fact must be taken into account when calculating the daily norm. Lamb contains the most l-carnitine, so if you like this source of protein, then you won't need to resort to supplements.

L-carnitine: general information

Advantages

• Serves as a transport molecule for fatty acids;
• Enhances the fat burning effect and helps you lose weight;
• Promotes better release of energy;
• Accelerates the recovery process after training;
• Improves erectile function and sperm production (although L-arginine is more effective in these matters).

Sources of L-carnitine

L-carnitine is found mainly in red meats (beef, lamb) and in small quantities in white meat (chicken, turkey).

There is even less of it in plant foods. This is why vegetarians have very low levels of L-carnitine.

Supplementation with elcarnitine is extremely important for physically and mentally active people, vegetarians and those on a diet.

Dosage

• 300 mg – 500 mg if you feel tired;
• 750 mg - 2,000 mg for weight loss;
• 1,500 mg – 3,000 mg to improve erection.

To achieve maximum benefits from supplementation, L-carnitine is recommended to be taken with other vitamins, coenzyme Q10 and various minerals.

Side effects

There are no known side effects.

Even an extremely high dose of 15,000 mg per day has no effect on the body.

Supplements need to be chosen wisely; first of all, pay attention to the manufacturer, read labels and customer reviews. It is not uncommon for Asian online pharmacies to distribute low-quality supplements that may even be hazardous to health.

The body contains on average 20-25 g. L-carnitine, which is mostly found in the muscles of the heart and skeleton.

These muscles are characterized by intensive metabolism of fatty acids, so they are especially dependent on protein.

One of the most important and beneficial properties of L-carnitine is that it can be found in the human body in very large quantities. Its excess is converted into urea and excreted from the body in urine. OverdoseL-carnitine does not cause any side effects or health problems.

However, some diseases, such as Crohn's disease, for example, require strict control of the substances consumed, especially from supplements, so only a doctor can prescribe elcarnitine and calculate the dosage.

How does L-carnitine work?

The physiological process of how the body uses L-Carnitine to transport fatty acids into the mitochondria for energy is described in this excellent video.

What products does it contain?

L-carnitine is a water-soluble molecule and can therefore be excreted naturally through urine. Because of this, in patients on dialysis, its content in the body is too low. As a result, such patients must take supplements or receive L-carnitine intravenously. During dialysis, nutrients and compounds are removed from the body, causing deficiencies to develop.

In addition, due to the high solubility of L-carnitine in water, some of it is lost during the cooking process.

Very small amounts of L-carnitine are found in plant foods

The human body obtains L-carnitine mainly from red meat. A person consumes on average about 100-300 g of L-carnitine per day from food. Fruits, vegetables and poultry contain only small amounts. The vegetarian diet covers the daily requirement by only 3–20%, which is considered a deficiency of this substance.

In addition to diet, L-carnitine is produced by the body. However, for this it is necessary that it contains various vitamins and iron in sufficient quantities. Without them, L-carnitine production slows down until food and supplements become the only sources.

Almost all types of meat and mushrooms, which contain about 15 mg of L-carnitine per 100 g of product, are perfect for these purposes. Cheese (from 0.6 to 12.7 mg per 100 g) and dairy products (from 2 to 10 mg per 100 g) are excellent for vegetarians. It must be taken into account that only 54 - 87% of food consumed contains L-carnitine, which can be used and absorbed by the body.

Functions of L-carnitine

L-carnitine performs essential functions in the human body, is involved in a large number of processes and acts like a vitamin. For example, it helps the liver and kidneys cleanse and eliminate toxins from the body. It also promotes the process of burning long chain fatty acids to release energy.

This energy is needed by a number of muscle cells, especially those in the heart. In addition, in all places where it is needed, L-carnitine acts as a “biological carrier”, directing fatty acids to the site of energy production within the mitochondrial membrane.

The reserves of L-carnitine in the human body are relatively small and amount to approximately 20-25 mg. Therefore, if the body does not receive the required amount from food, alarming symptoms of deficiency arise very quickly. What does this mean? A person is susceptible to various infections, lipid metabolism disorders and decreased fertility.

Not getting enough L-carnitine increases the risk of heart attack, since the heart muscle is highly dependent on this nutrient.

Immune System Support

Another important quality of L-carnitine is its ability to support the immune system
system. Lymphocytes neutralize pathogens, and this process is stimulated by the vitamin-like substance L-carnitine. And if the immune system works normally, then any disease is not terrible. In addition, L-carnitine increases the activity of phagocytic cells and killer cells and acts as an effective antioxidant. It protects nerve cells, membranes and tissues from free radical damage. This is why L-carnitine may also protect to some extent against degenerative neurological diseases such as Alzheimer's and Parkinson's disease.

Supplementation with L-carnitine or adequate dietary intake has been shown to improve physical and mental performance. That is why athletes often drink it to improve their performance. It reduces the time it takes for the body to recover after a strenuous workout and helps burn excess fat.

To fight diabetes

In most cases, patients with diabetes struggle with increased oxidative stress, and L-carnitine can help with this. This connection was proven in one experiment conducted in 2008 among 80 people with diabetes. Supplementation with L-carnitine has been shown to lower cholesterol (LDL) and triglyceride concentrations, thereby reducing oxidative stress.

Promotes fat burning

L-carnitine is necessary for the combustion of lipids, and it is also involved in the process of transferring energy to muscles. Therefore, it can be used during various diets to reduce body fat. Together with other supplements, L-carnitine helps gain muscle mass. It reduces fatigue and increases vitality and energy in older people.

Do not underestimate the positive effects of L-carnitine on the heart, since with its help approximately 70% of the energy necessary for stable operation of this muscle is generated. For this reason, this vitamin-like substance supports the functioning of the heart in the presence of various diseases, ranging from sore throat to coronary sclerosis, and protects it from possible complications. Supplements with L-carnitine will also help prevent cardiac arrhythmia and heart failure.

Increases male fertility

Carnitine is especially beneficial for men. It improves sperm quality, increases the number and concentration of active sperm, their motility and composition, and ensures the integrity of nuclear DNA.

Conclusion

L-carnitine is produced in the body from two essential amino acids. Despite this, part of the daily requirement of this substance must be obtained from food. Most often, L-carnitine deficiency occurs in people on regular diets or vegetarians. In addition, some diseases, constant stress, problems with the absorption of macro- and microelements by the intestines can also lead to a lack of L-carnitine and a slowdown in metabolism.

L-carnitine not only controls fat metabolism, but also protects nerve cells and cell membranes. That is why it can be considered a vital substance for maintaining the health of the entire body. Considering all of the above, you should not be wondering whether you should take L-carnitine. It is an important element of orthomolecular medicine. Even high doses of L-carnitine do not cause side effects and are easily excreted from the body in urine.

I bet that many of you have already heard about such a supplement as L-carnitine. But how many of you know what it is, what effect this substance actually has and, just as importantly, how to take it correctly? Let's talk about this.

First, let's try to quickly understand what L-carnitine is. This is a substance related to B vitamins (but is not itself one of them). It would be more correct to call it a vitamin-like substance, because the body has the ability to produce it on its own. Specifically in the body, levocarnitine is found in muscles and liver. So to what does this substance owe its wild popularity among athletes? This is where we, perhaps, move on to the most interesting part - the functions and effect of levocarnitine.

Functions and effects of L-carnitine

Carnitine has many functions in the human body, but for us athletes, it is worth highlighting three main ones.

L-carnitine - fat burner

The main effect due to which this substance has become one of the most popular sports nutrition supplements is, of course, the fat-burning effect. Oddly enough, fats are the most important source of energy for the body, along with proteins and carbohydrates. L-Carnitine transports fats, or rather their components - fatty acids, into the metachondria of cells, where they are safely broken down, releasing a certain amount of energy.

Anabolic effect

The anabolic effect of L-Carnitine has been proven by researchers, but only experimentally. The mechanism of this action has not yet been studied. Most likely, this is due to the participation of the substance in phospholipid metabolism, as well as in optimizing the acyl-CoA/CoASH balance and maintaining the required level of free CoASH in cells.

Reducing bad cholesterol levels

It has been repeatedly proven that L-Carnitine, when taken over a long period of time, significantly reduces the level of bad cholesterol in the body and, as a result, protects and strengthens the human cardiovascular system. The latter really matters during constant, serious physical activity.

Where is L-carnitine found?

Carnitine is found mainly in fish, meat, and also in dairy products. There is only one problem - after all, in order to get at least the daily requirement for the average person (not exposed to strong physical activity), we will have to consume at least 400 grams of meat per day (calculated in raw form). However, when boiling, frying and even baking meat, most of the beneficial substances will be lost. Based on this, it is worth thinking about taking additional L-carnitine.

If you are regularly exposed to intense physical activity, which we, of course, include Brazilian Jiu-Jitsu, then the optimal daily dose for you will be 1-2 grams per day. It would be reasonable to divide it into several doses of 500 grams (standard dose in one capsule). It is mandatory to take L-carnitine in the morning and half an hour before training. On non-training days, divide the daily dose into a morning and afternoon dose.

Liquid L-carnitine or capsules?

Of course, carnitine in liquid form will be absorbed a little better, but you definitely won’t notice a significant difference from taking carnitine in capsules.

Is L-carnitine harmful?

The benefits and harms of L-carnitine are absolutely not comparable, if only because, in contrast to the proven beneficial properties and effects, none of the studies conducted have yet revealed at least one truly harmful effect on the human body. Currently, L-carnitine is one of the most harmless and safe supplements.

L-Carnitine and side effects

The side effects of l-carnitine are not pronounced and are questioned by many scientists. Purely theoretically, a person may have an individual intolerance to carnitine, which may result in nausea, vomiting, etc. But this phenomenon is extremely rare. You should also not take carnitine if you are undergoing hemodialysis. Again, it is extremely rare that insomnia may develop, generally due to the increased level of energy production (a consequence of the main function of L-carnitine).

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