Ultimate Guide to L-Carnitine

L-Carnitine is a natural amino acid that has long gained popularity as a weight loss supplement .

In a simple way, its function is to carry fatty acids to the mitochondria, which makes it burn fat quickly to produce more energy.

As you can see, the function of L-Carnitine is easy to understand, but not some additional data that escapes, such as the foods that best boost it, its different types and even possible side effects related to its intake that there is what to know.

¿Para que sirve la L-Carnitina?

What types of L-Carnitine are there?

While L-Carnitine is the most common type of this amino acid compound, there are other types of it that, although less well known, are useful to know:

  • D-Carnitine : this type of carnitine can cause deficiency of the other types in the body, because it inhibits its absorption.
  • Acetyl L-Carnitine: quite effective for the brain, to the point that it is considered preventive of Alzheimer’s.
  • Propionyl L-Carnitine : it is widely used in blood flow diseases such as peripheral vascular disorders.
  • L-Carnitine L-Tartrate : it is widely used as a sports supplement due to its rapid absorption and the advantages it poses in muscle recovery.

Qué es la L-Carnitina

What role does L-Carnitine play in the body?

The main function of L-Carnitine is to carry fatty acids to the mitochondria, where they are used to produce energy.

Also, almost 98% of the L-Carnitine in the body is concentrated in the muscles , and the rest in the liver and blood, which makes it play a greater role in the creation of energy and recovery during exercise.

On the other hand, other research indicates that it is good for the brain and in preventing heart disease.

¿Para qué sirve la L-Carnitina?

Is L-Carnitine good for weight loss?

With everything said so far, you might think that L-Carnitine is effective as a weight loss supplement. However, weight loss is a complex process, which cannot be tackled unilaterally.

Some studies warn that taking L-Carnitine during weight loss routines can cause nausea or diarrhea. Others say that taking it does represent greater weight loss.

In spite of everything, there are few studies in this regard, so the use of L-Carnitine specifically for weight loss is somewhat on hold.

What effects does L-Carnitine have on brain function?

One thing that is clear is that L-Carnitine is good for the brain . Several animal studies have pointed out this, showing that it brings benefits such as slowing the aging of neurons or improving learning levels.

Likewise, a study in humans ensures that there is a connection between a constant intake of L-Carnitine and the delay in the appearance of Alzheimer’s symptoms, in people at risk of suffering from it.

All of these studies obviously require further confirmatory evidence; however, they are a good first indication in this regard.

¿La L-Carnitina es buena para el cerebro?

What other health benefits does L-Carnitine have?

In addition to the benefits mentioned above, the consumption of L-Carnitine has been linked to the following benefits:

  • Heart Health: L-Carnitine has been linked to benefits ranging from regulating blood pressure to preventing coronary heart disease.
  • Better physical performance: Although there is mixed evidence in this regard, the balance tips in favor of L-Carnitine in terms of its benefits for physical recovery, muscle oxygenation, red blood cell production and prevention of muscle pain, all of which are important factors in physical exercise.
  • Reduction of the risk of diabetes 2: a study in humans showed that L-Carnitine generates a better response to a meal high in carbohydrates, an important factor in relation to diabetes 2.

¿Cuáles son las ventajas de tomar L-Carnitina?

What side effects does L-Carnitine have?

As a natural supplement, L-Carnitine is unlikely to cause any side effects. However, some isolated factors can cause these effects, in people with specific characteristics, such as nausea, upset stomach or diarrhea. Either way, these side effects seem to occur only when more than 2 grams are consumed per day.

What are the best sources of L-Carnitine?

L-Carnitine is often popularly consumed as a supplement or drug. However, these are some natural sources where you can also get it:

  • Beef: 81 mg for every 85 gr.
  • Pork: 24 mg for each 85 gr.
  • Fish: 5 mg for every 85 gr.
  • Chicken: 3 mg for every 85 gr.
  • Milk: 8 mg for every 227 ml.

An interesting fact is that the body seems to process L-Carnitine better when consumed through natural sources than when ingested through supplements. Studies indicate that the ratio is up to two times more absorption when ingested in food.

In general, the consumption of L-Carnitine as a supplement is recommended especially to treat specific diseases or as a supplement, never as a substitute for natural sources in activities of great physical demand.

Las mejores fuentes de L-Carnitina

What is the recommended intake of L-Carnitine?

The recommended intake of L-Carnitine is between 500 and 2,000 mg per day. However, these levels can vary, depending on the type of carnitine consumed:

  • Acetyl L-Carnitine: the dose can vary between 600 and 2,500 mg.
  • L-Carnitine L-Tartrate: the recommended dose ranges between 1,000 and 4,000 mg.
  • Propionyl L-Carnitine: the dose can vary between 400 and 1,000 mg.

Either way, a research review indicates that a scale of approximately 2,000 mg (2 g) per day is sufficient and safe for long-term consumption.

¿La L-Carnitina ayuda a perder peso?

When is an L-Carnitine supplement recommended?

Supplements are not the only source of L-Carnitine , much less the best. However, there are some specific cases where supplementation is recommended.

Vegans and vegetarians, for example, by depriving themselves of animal sources of food, also deprive themselves of doses of L-Carnitine, so a supplement would be a good option to compensate.

Age is another determining factor: as we get older we absorb less L-Carnitine . Supplementing with it when you reach old age would therefore be a good idea.

Finally, those who suffer from cirrhosis and kidney deficiencies can also benefit, since their condition inhibits them from absorbing it normally.

Reference

  • Mawer, R. L-Carnitine – A Review of Benefits, Side Effects and Dosage. For Authority Nutrition. [Revised August 2016]