The range of biologically active additives (or dietary supplements) is unusually wide and is represented in almost all available pharmacies. These drugs help our body to get the missing trace elements, substances and vitamins if it does not get enough of them from food. However, most dietary supplements are produced and sold without a prescription, so anyone can buy anything and unknowingly harm their health.
So, for example, carnitine, about the benefits and harms of which this article is a very necessary substance for athletes and just training people. It is also taken by people who are struggling with excess weight, since the most famous mission of carnitine is to burn fat. This supplement has a number of purposes that will help improve the functioning and vital functions of your body.
Also, this dietary supplement is prescribed to cure a number of human diseases. Nevertheless, there is still debate in scientific and medical circles about whether carnitine is useful. There are also some doubts about its illustrious fat-burning properties, and studies are still underway that should shed light on the reality of the need for this supplement.
So why is carnitine necessary for our body?
What it is?
Carnitine is a natural, nutritious and nutritional supplement. Its key role is to help break down fatty acids, forming the so-called mitochondria.
These are substances that are a kind of motor in the cells of the body and burn fats to create useful energy. Your body can make carnitine from the amino acids lysine and methionine. To make it in sufficient quantities, you also need a lot of vitamin C.
In addition to the carnitine produced in your body, you can also add it in small amounts. The substance is naturally found in foods such as meat or fish. That is why vegans or people with certain genetic problems may not be able to produce or get enough of this compound. This makes carnitine a conditionally necessary nutrient.
Varieties
Currently, the following types of substances are discovered and investigated:
L-carnitine. It is the standard biologically active form of carnitine found in your body, food, and most nutritional supplements.
D-carnitine. This inactive form can cause a deficiency in your body, inhibiting the absorption of other, more beneficial forms.
Acetyl-L-carnitine. The most effective form for your brain. Studies show that using this particular supplement can benefit people with neurodegenerative diseases.
Propionyl-L-Carnitine. This type is well suited for solving circulatory problems, such as peripheral vascular disease and high blood pressure. Supplementation can also increase nitric oxide production, which improves blood flow.
L-carnitine L-tartrate. It can also be found in sports supplements due to its high absorption rate. It reduces muscle pain and restores them after exercise.
For most people, acetyl-L-carnitine and L-carnitine seem to be most effective for general use. However, you should always choose the form that best suits your personal needs and goals. Although the appointment of carnitine is best entrusted to a specialist.
About Fat Burning
Theoretically, the use of this compound, namely carnitine type L, as an additive for weight loss makes sense.
Since L-carnitine helps move more fatty acids into cells for energy, most people believe that this benefit will increase the ability to burn fat and lose weight.
However, the human body is extremely complex, and the results of the experiments are mixed.
So, for example, in an eight-week study involving 38 women who exercised four times a week, there was no difference in weight loss between those who took L-carnitine and those who did not. Moreover, five participants taking the supplement experienced nausea or diarrhea.
Another human study tracked the effects of L-carnitine on fat burning during a 90-minute exercise bike ride. Four weeks of supplementation did not increase fat burning.
However, one analysis of nine studies, mainly in obese or elderly people, showed that they lost an average of 1.3 kg more weight using this supplement.
Carnitine is best taken when obese or elderly people are primarily on a careful diet and regular exercise regimen.
Effect on the brain
Some studies show that acetyl form or acetyl-L-carnitine can help prevent age-related mental decline and improve learning outcomes. Experiments show that daily use of acetyl-L-carnitine helps to reverse the decline in brain function associated with Alzheimer's disease and other diseases of the nervous system, and simply in people who are old.
In certain cases, this form can even protect your brain from cell damage.
In a 90-day study, people with alcohol addiction who took 2 grams of an acetyl-L-carnitine supplement per day experienced significant improvements in all brain counts.
Heart health
Why should carnitine be taken? Some experiments demonstrate the potential of this supplement to lower blood pressure and the inflammatory process associated with heart disease.
In another study, 2 grams of acetyl-L-carnitine per day resulted in an almost 10-point drop in systolic blood pressure. This is an excellent result in the presence of pathologies in the cardiovascular system and an important indicator of heart health.
The use of L-carnitine also stimulates improvements in patients with severe heart conditions such as coronary heart disease and chronic heart failure.
Help for diabetes
L-carnitine may also reduce the symptoms of type 2 diabetes and related risk factors.
A study of people with this disease taking antidiabetic drugs showed that carnitine supplements significantly lower blood sugar compared to placebo.
It can also fight diabetes by increasing a key enzyme called AMPK, which improves your body's ability to convert carbohydrates.
Should you exercise?
Evidence that L-carnitine has a positive effect on athletic performance is rather mixed. However, several studies have shown moderate benefits from higher or longer doses.
The action of L-carnitine can be indirect and reveal itself in weeks or months. What distinguishes this compound from supplements such as caffeine or creatine which can improve athletic performance in the most direct and immediate way.
But there is already a proven benefit of carnitine for both women and men:
- Recovery. A very important aspect for the body, if you have just been engaged in physical activity.
Muscle oxygen supply. Strengthens and accelerates their saturation with oxygen.
Endurance. Increases blood flow and nitric oxide production, helping to reduce discomfort and reduce fatigue.
Muscle soreness. Reduces pain and discomfort after training.
Production of red blood cells. They are responsible for transporting oxygen throughout the body and muscles.
The health of beautiful people
The benefits and harms of carnitine for a woman, especially if she is a new mother and breastfeeding, are also reported by many sources. The feeding process, unfortunately, reduces the amount of this natural supplement in the body.
Therefore, in young mothers, the level of native L-carnitine is slightly higher than in the average person. So conceived by nature to compensate for this loss. That is why, to ensure stable homeostasis of the body of a nursing mother, an additional intake of carnitine is desirable, for which she, of course, is better to eat certain foods and tightly control the intake of dietary supplements in order to avoid an overdose. Moreover, it is better to consult a doctor about taking the supplement.
The benefits and harms of carnitine for men
There are a number of serious aspects and reasons why the use of the supplement is recommended to the stronger sex:
Increased Testosterone Researchers at the University of Connecticut have found that L-carnitine increases the number of testosterone receptors, known as androgenic, in muscle cells. And, as a result, it helps to increase the hormonal surge in response to exercise. The more of these receptors in your cells, the more testosterone stimulates muscle growth and increase strength.
Sexual health. Unexpected information was revealed about why carnitine just needs to be added to the diet. One study by Italian scientists showed that it is actually more effective than testosterone therapy to treat male erectile dysfunction. This may be because it increases the level of blood flow.
Thus, the benefits of carnitine for men are undeniable, because the supplement plays one of the leading roles in the production of key hormones in the body. But it is very important not to overdo it to achieve your goal, otherwise your body will respond with dangerous failures and reduced functionality in other systems.
When is it better to take carnitine?
All athletes unequivocally recommend using the supplement after a workout, as increased blood flow will provide a fast absorption rate. But carnitine also goes well with protein and carbohydrate foods, so you can safely add it there too. The only thing is to monitor the dosage.
Best of all, of course, this compound is absorbed from food - this is how our body works. But if you are intensely involved in sports, then the use of an additional portion is necessary. You can take carnitine powder as a direct supplement to drinks or food. Indeed, in itself, it has no taste.
How to get carnitine in a natural way?
The best sources:
Beef. 95 mg per 100 g.
Pork. 28 mg per 100 g.
Fish. 6 mg per 100 g.
Chick. 4 mg per 100 g.
Milk. 9 mg per 250 ml.
It has already been noted above that our body independently produces this enzyme to maintain the full life of the body. But if something is missing, then it must be replenished.
Interestingly, food sources of L-carnitine have a higher absorption rate than supplements. So, according to studies, 57–84% of L-carnitine is processed when consumed. Compared with 14-18% when taken in the form of dietary supplements.
Why carnitine is necessary to add to the diet, it is only for special cases, for example, in the treatment of diseases or intensive training.
Hidden threat
3 g daily supplements of L-carnitine have potential side effects such as nausea and vomiting, cramps and diarrhea. Also, they can even accidentally disturb your social life, because such an increased intake per day can cause a fishy body odor.
People with kidney disease or epilepsy should be especially careful with L-carnitine supplements or energy drinks containing it. This is because the substance can cause muscle weakness or cramps. However, some studies show that supplementation may be important for people on a particular type of dialysis.
The benefits and harms of carnitine are ambiguous, therefore, if you have a desire to purchase this dietary supplement, then consult with a specialist.