The range of biologically active additives (or dietary supplements) is unusually wide and is presented 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 he alth.
So, for example, carnitine, about the benefits and harms of which this article is, is a very necessary substance for athletes and people who just train. It is also taken by people who are struggling with excess weight, since the most famous mission of carnitine is fat burning. This supplement has a number of other uses that will help improve the functioning and vitality of your body.
Also, this dietary supplement is prescribed to cure a number of human diseases. But nevertheless, there is still debate in the scientific and medical circles about whether there is any benefit from carnitine. As for its famous fat-burning properties, there are also a number of doubts, and allresearch is still ongoing that should shed light on the reality of the need for this supplement.
So why does our body need carnitine?
What is this?
Carnitine is a natural, nutritional and dietary supplement. Its key role is to help break down fatty acids to form what are known as mitochondria.
These are substances that are a kind of motor in the cells of the body and burn fat to create useful energy. Your body can make carnitine from the amino acids lysine and methionine. For it to be produced in sufficient quantities, you also need plenty of vitamin C.
In addition to the carnitine produced in your body, you can also add it in small amounts. In its natural form, the substance is found in foods such as meat or fish. This 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 essential nutrient.
Varieties
Currently, the following types of matter have been discovered and studied:
- L-carnitine. It is the standard biologically active form of carnitine found in your body, foods, and most supplements.
- D-carnitine. This inactive form can cause a deficiency in your body, inhibiting the absorption of other, more beneficial forms.
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Acetyl-L-carnitine. The most effective form for your brain. Studies show that this particular supplement may benefit people with neurodegenerative diseases.
- Propionyl-L-carnitine. This type is well suited for circulatory problems such as peripheral vascular disease and high blood pressure. The supplement may 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 the 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 left to a specialist.
About fat loss
Theoretically, the use of this compound, namely type L carnitine, as a weight loss supplement makes sense.
Because L-Carnitine helps move more fatty acids into cells for energy, most people believe this benefit will increase the ability to burn fat and lose weight.
However, the human body is extremely complex, and the results of experiments are mixed.
For example, in an eight-week study of 38 women who exercised four times a week, there was no difference in weight loss between those whotook L-carnitine, and those who did not. Moreover, five participants who took the supplement experienced nausea or diarrhea.
Another human study tracked the effect of L-carnitine on fat burning during a 90-minute exercise session on a stationary bike. Four weeks of supplementation did not increase fat burning.
However, one analysis of nine studies, mostly 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 people who are obese or elderly are primarily on a rigorous diet and regular exercise regimen.
Effect on the brain
Some research shows that the acetyl form, or acetyl-L-carnitine, can help prevent age-related mental decline and improve learning performance. Studies show that daily intake 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 have reached old age.
In certain cases, this form may even protect your brain from cell damage.
In a 90-day study, people with alcohol dependence who took 2 grams of Acetyl-L-Carnitine supplement per day experienced significant improvements in all brain measures.
Heart he alth
Why do you need to take carnitine? Some experience demonstrates the potential of this additive to reduceblood pressure and inflammation 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 he alth.
L-carnitine supplementation also stimulates improvement in patients with severe heart conditions such as coronary artery disease and chronic heart failure.
Helping Diabetes Care
L-carnitine may also reduce symptoms of type 2 diabetes and associated risk factors.
A study of people with this condition taking antidiabetic drugs found that carnitine supplements significantly lowered 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.
If you exercise?
Evidence that L-carnitine has a positive effect on athletic performance is rather mixed. However, several studies report modest benefit from higher or longer doses.
The action of L-carnitine can be indirect and reveal itself in weeks or months. What makes this compound different from supplements such as caffeine or creatine that can improve athletic performance in the most direct and immediate way.way.
But there are already proven benefits of carnitine for both women and men:
- Restoration. A very important aspect for the body if you have just been engaged in physical activity.
- Oxygen supply to the muscles. Enhances and accelerates their oxygenation.
- Stamina. Increases blood flow and nitric oxide production to help relieve discomfort and reduce fatigue.
- Muscle soreness. Reduces pain and discomfort after exercise.
- Production of red blood cells. They are responsible for transporting oxygen throughout the body and muscles.
He alth of beautiful persons
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 process of feeding, unfortunately, reduces the amount of this natural supplement in the body.
Therefore, new mothers have slightly higher levels of native L-carnitine than the average person. So conceived by nature to compensate for this loss. That is why, in order to ensure a stable homeostasis of the body of a nursing mother, an additional intake of carnitine is desirable, for which, of course, it is better for her 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.
Benefits and harms of carnitine for men
There are a number of serious aspects and reasons whyit is the strong sex that is recommended to use the supplement:
- Increased testosterone. Researchers at the University of Connecticut found that L-carnitine increases the number of testosterone receptors, known as androgen receptors, in muscle cells. And as a result, it helps to increase the hormonal surge in response to exercise. The more of these receptors you have in your cells, the more testosterone stimulates muscle growth and strength gains.
- Sexual he alth. Unexpected information has been revealed about why carnitine simply needs to be added to the diet. One study by Italian scientists found that it was actually more effective than testosterone therapy for treating male erectile dysfunction. This may be because it increases 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 body hormones. But it is very important not to overdo it in achieving your goal, otherwise your body will respond with dangerous malfunctions and reduced functionality in other systems.
When is the best time to take carnitine?
Strongly recommended by all athletes to take this supplement post-workout as the increased blood flow will ensure 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 - watch the dosage.
Best of all, of course, this compound is absorbed from food -this is how our body works. But if you are doing a lot of sports, then the use of an additional portion is necessary. You can take carnitine powder as a direct supplement in drinks or food. After all, it has no taste by itself.
How to get carnitine naturally?
Top sources:
- Beef. 95mg per 100g
- Pork. 28mg per 100g
- Fish. 6mg per 100g
- Chicken. 4mg per 100g
- Milk. 9 mg per 250 ml.
It has already been noted above that our body independently produces this enzyme to maintain the full vitality of the body. But if something is missing, then it must be replenished.
Interestingly, dietary sources of L-carnitine have a higher absorption rate than supplements. So, according to research, 57-84% of L-carnitine is processed when it is eaten. Compared to 14-18% when taken as a dietary supplement.
Why carnitine should be added to the diet, so only for special cases, for example, in the treatment of diseases or enhanced training.
The Phantom Menace
L-carnitine supplementation at 3g per day has 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 shouldtake extra care with L-carnitine supplements or energy drinks containing it. This is because the substance can cause muscle weakness or cramps. However, some research suggests that the supplement may be important for people on certain types of dialysis.
The benefits and harms of carnitine are ambiguous, so if you have a desire to purchase this dietary supplement, then consult a specialist.
