L-carnitine, is a compound that is synthesised from lysine and methionine by our organism. It's responsible for the transport of fatty acids to the inside of the mitochondria to be used as an energy source, the regulation of blood glucose levels, the increase in quality of the spermatozoa, as well as acting as a neuroprotection, preventing neurodegenerative diseases (ALCAR case).
What is L-carnitine?
L-carnitine is an amine synthesised from two essential amino acids, lysine and methionine. L-carnitine performs important functions in the human body, essentially the reception and transport of fatty acids to the interior of the mitochondria located within the cells.
L-carnitine transports fatty acids into cells, where fat is burned, producing energy for the organism.
In short, L-carnitine burns fat and enhances physical performance, helps to increase energy, improves the absorption of oxygen and the metabolism of proteins.
It is therefore vital for exercise, since it aids performance, reduces fatigue and helps the body recover, before and after physical or mental stress.
Due to its particular properties L-carnitine is one of the most widely used supplement products in sports nutrition.
How does L-carnitine work?
L-carnitine performs essential functions, similar to vitamins, which are involved in numerous metabolic processes in the body.
Firstly, it promotes detoxification of organic waste through the kidney and liver. It also transforms long-chain fatty acids into energy. This is essential for the functioning of various organs, especially the heart.
In all of the cases, L-carnitine fulfils its function as a biocarrier, directing fatty acids to mitochondrial membranes where they are transformed into energy.
Whenever your body needs to produce energy L-carnitine comes into play, helping to burn fat and make energy available for the body.
In short, L-carnitine provides energy and strength, increases physical performance in people doing exercise and helps with weight loss. It also promotes the optimal metabolism of fats, stimulates the mind and protects the nervous system.
Properties and benefits of L-carnitine
L-carnitine burns body fat
L-carnitine is involved in the burning of lipids and in controlling fat metabolism, thereby helping to significantly reduce body fat. As a result, it is an indispensable dietary aid for slightly overweight people who want to reduce body fat and lose weight.
L-carnitine helps healthy weight loss
People who are following a diet run the risk of an L-carnitine deficiency. This is because diets usually involve the avoidance of meat and eating fewer calories. It is necessary to resort to L-carnitine dietary supplements to compensate for this deficiency.
L-carnitine deficiency causes fatigue and exhaustion. To avoid this risk, taking at least one gramme of L-carnitine dietary supplement daily is recommended. In addition, L-carnitine reduces the rapid lowering of glucose levels in the blood, reducing the feeling of hunger and food cravings, thereby helping one to follow the diet more easily and to lose weight more quickly.
L-carnitine, the most effective supplement in sports nutrition
L-carnitine has numerous properties and benefits, especially for those doing exercise and high-intensity sports such as bodybuilding, aerobics, fitness and weightlifting, among others.
L-carnitine increases energy, strength and power, while bringing about a greater resistance to fatigue and pain. L-carnitine improves the absorption of oxygen and helps build muscle mass.
The latest clinical studies on this topic have found that the muscles recover faster after exercise when using L-carnitine, so you can train with more intensity and recover more easily.
L-carnitine not only improves performance in exercise and training of the muscles, but also promotes the building of muscle mass and helps maintain it in perfect condition for longer.
Those who exercise and do intensive sports training should incorporate L-carnitine supplements in their diet, since it helps to reduce pain and tiredness after hard workout sessions. This product also facilitates recovery after exercise and physical effort and helps to destroy unwanted fat deposits.
L-carnitine promotes the optimum functioning of the immune system
L-carnitine contributes to keeping the immune system in a good state as it can make pathogens become harmless. It stimulates the formation of defences at the same time, thereby blocking the emergence of diseases.
L-carnitine also acts as an antioxidant, preventing free radicals from destroying cells and tissues. L-carnitine protects membranes and nerve cells in particular and prevents the degradation of neurons, so it can help avoid the appearance of degenerative neurological diseases such as Alzheimer's or Parkinson's.
L-carnitine protects against diabetes
The main struggle of diabetes patients in the majority of cases is fending off the effects of oxidative stress. According to clinical studies carried out in 2008, and confirmed in 2016, L-carnitine dietary supplements reduce LDL cholesterol and triglycerides levels and decrease the effects of oxidative stress.
L-carnitine reduces the appearance of heart diseases
L - carnitine produces about 70% of the energy needed by the heart. For this reason it supports heart activity in those suffering from certain diseases, such as angina or coronary atherosclerosis and helps prevent possible heart attacks. Dielectric L-carntina supplements also help prevent the occurrence of arrhythmias and reduce the severity of congestive heart failure.
The benefits of L-carnitine against cancer
In 2012, the University of Greifswald found a surprising benefit of L-carnitine for fighting advanced pancreatic cancer. Patients with pancreatic cancer can suffer from dangerous weight loss. Clinical studies showed that by taking L-carnitine dietary supplements, this weight loss is considerably reduced.
L-carnitine benefits for older people
One of the most important benefits of L-carnitine on the elderly consists of reducing fatigue and tiredness, stimulating a greater vitality while also improving mood.
Natural sources of L-carnitine
L-carnitine is found mainly in the muscle tissue of animals.
Red meat contains large amounts of this nutrient, especially lamb, venison and beef. Chicken, turkey and pork have a low concentration of L-carnitine, however.
People who don't like meat may alternatively opt for seafood, lobster and oysters, which are great sources of L-carnitine, as well as eels and herring.
For vegetarians, this nutrient is harder to find from natural sources. The best option, in this case, is eating dairy products, especially cheese, goat cheese, cottage cheese and condensed milk. In the case of vegans, the only natural source of L-carnitine is fresh mushrooms.
Another fact to keep in mind is that only between 54% to 87% of the carnitine content in foods can be used by the body in an effective manner.
It is very difficult to get the correct concentration of L-carnitine that the body needs only through natural sources.
In order to avoid an L-carnitine deficiency in the organism, the most comfortable and practical solution consists of taking a dietary supplement of this product every day.
In this aspect it should be noted that although L-carnitine should be naturally contained in meat, the process by which the dietary supplement is obtained is through fermentation, so vegetarians and vegans can take it with peace of mind, allowing them to take full advantage of the multiple benefits of this substance.
L-carnitine dietary supplements products are available in capsules, liquids and powders. In liquid and powder form one has the convenience of being able to dilute it with water or juice, while capsules allow a better transport of the product within the body.
As with all dietary supplements, it is important to take the correct dose.
The maximum daily dose should generally not exceed 2000 mg, divided into several intakes (at least two). On the other hand, the majority of clinical studies conducted in 2016 showed that even with smaller doses one can already begin to notice the effects.
Those who eat little meat and who are often tired, should take up to 500 mg L-carnitine per day. Those suffering from obesity and who want to lose weight should take around 1000 mg. In any case, one should read the recommended daily dose that comes with the package for each product and follow the instructions.
L-carnitine side effects
L-carnitine is an endogenous substance that the body assimilates very well and that is completely safe, even when taken in extremely high doses. If one consumes the amount indicated in the product's instructions, no side effects will occur.
One may notice some discomfort only in the case of consuming more than 5 grammes per day, such as diarrhea, dehydration, nausea, increased body temperature, or difficulty sleeping. However, these effects disappear immediately after reducing the dosage.
Buy L-carnitine supplements
We have an extensive catalogue at HSNstore, where you can find L-Carntina supplements in various forms (liquid, vegetarian capsules and powder).
Evo L-Carnitine 3000 from the HSN Sports series is a liquid carnitine, enriched with caffeine and arginine supplements.
Acetyl L-Carnitine 500mg from HSN Essentials range is a supplement based on carnitine capsule and is suitable for vegetarians. This form of carnitine, in addition to playing an important role in the production of energy and elimination of fats, also improves intellectual performance.