What is L-Carnitine?
L-Carnitine is an amino acid that is required for energy production and is also known as acetyl L-carnitine. A deficiency in this amino acid can hinder fat burning, which may lead to obesity. It can also be produced by the body itself, although this is not always sufficient. Furthermore, the substance is found almost exclusively in meat, which entails some disadvantages for vegetarians or vegans. Covering requirements through natural foods is extremely costly and also associated with a high calorie intake. This is precisely why L-carnitine is one of the most popular supplements on the market. Incidentally, it is produced from the substances lysine and methionine. Furthermore, the substance is known for a specific type of energy production from fatty acids.
How does L-Carnitine work?
The amino acid serves as a so-called biocarrier for fatty acids. This means it is a transport molecule that guides fatty acids to the mitochondria for energy production. These are generally considered the powerhouses of the cells. Therefore, it is hardly surprising that this process improves fat burning and enables better energy release. Furthermore, it improves post-workout recovery and prevents sore muscles. Additionally, there are indications of improved libido.
Effects of L-Carnitine
L-Carnitine is a natural substance that plays a key role in energy metabolism, particularly in transporting fatty acids into the mitochondria of cells, where they are oxidized to generate energy. This function has made L-Carnitine a popular dietary supplement in recent years, especially among athletes and people interested in weight management.
1. Support with weight management
Several studies have investigated the positive effects of L-Carnitine on weight management. A systematic review by Askarpour et al. (2020) shows that L-Carnitine supplementation can be helpful for overweight and obese adults in reducing body weight and improving body composition. In particular, it was found that L-Carnitine promotes fat burning and supports the loss of body fat, making it a promising supplement for people who want to lose weight. Due to the improved release of fatty acids, especially during fasted cardio training for example, L-Carnitine can be very helpful in a diet.
2. Improvement of athletic performance
The effects of L-Carnitine on athletic performance have also been studied extensively. Studies have shown that acute supplementation of L-Carnitine can improve the endurance performance of athletes by delaying fatigue and optimizing energy provision during training (Orer & Guzel, 2014). These benefits are particularly relevant for sports that require high endurance, as L-Carnitine can help increase performance levels and shorten recovery times.
3. Metabolic benefits
In addition to its effects on weight and athletic performance, L-Carnitine also has potential metabolic benefits. Research has shown that it can improve glucose utilization in type 2 diabetics (Mingrone et al., 1999). This suggests that L-Carnitine could be significant not only for athletes but also for individuals with metabolic disorders.
L-Carnitine for fat burning?
Optimal intake of the amino acid ensures improved fat burning by utilizing fat reserves as an energy source. Furthermore, L-carnitine supports you in body sculpting and intensifies your workout. As a result, more calories are burned and you can lose weight faster. Its effectiveness has also been proven in clinical tests, which recorded a 1.3-centimeter reduction in waist circumference within 4 weeks.
Losing weight with L-Carnitine?
For weight loss, acetyl L-carnitine offers several advantages. The aforementioned function as a biocarrier helps enormously during a diet. Since fat is primarily burned for energy, weight is lost faster. In addition, muscle mass is protected, as a deficiency would otherwise cause proteins—and thus your muscles—to be consumed for energy production.
L-Carnitine during training
The amino acid can lead to an increase in performance during training. Furthermore, it improves the effectiveness of endurance and cardio training in particular. For optimal effect, the product should be taken 30-60 minutes before training. Taking it also improves post-workout recovery, which can have a very positive effect on your training. Furthermore, sore muscles are prevented, meaning you have to take fewer training breaks and can thus achieve faster results. Additionally, it leads to improved energy release, which further boosts your performance during workouts.
Does L-Carnitine help with performance enhancement?
By consuming carbohydrates and supplementing with the amino acid, muscle carnitine levels can be increased significantly. This results in a glucose-sparing effect during endurance training. This is particularly effective during long-lasting, low-intensity exertion. In contrast, the rise in lactate during short, intense exertion is significantly curbed. This occurs primarily through improved glycogen consumption and glucose oxidase. Long-term studies have proven this effect. In one instance, after a total of 24 weeks, trained athletes showed a 50% reduction in glycogen consumption, which enables increased use of fat burning. Furthermore, a 35% saving in muscle glycogen was recorded. Additionally, lactate levels decreased by over 40%. The athletes' performance also improved by over 10%, and compared to the control group, by as much as 35%.
L-Carnitine for women
Supplements are not just for men. Women can also utilize them for their own goals to optimize their training and nutrition. Above all, the amino acid can support women in losing weight. Furthermore, taking it allows for more intense endurance training, which is very popular among women. It also prevents unpleasant muscle soreness, which can be a very welcome side effect.
The interaction between L-carnitine and female hormones such as estrogen and progesterone helps to normalize the menstrual cycle, reduce PMS symptoms, increase libido, improve fertility, and reduce the risk of endometriosis. Thus, taking L-carnitine daily for 60 days can help reduce menstrual cramps and PMS symptoms by stimulating fatty acid oxidation, which helps regulate hormones that have become imbalanced during certain phases of the menstrual cycle. It also increases energy levels and reduces cravings for sugar and other unhealthy snacks during the days of premenstrual syndrome (PMS). Furthermore, regular L-carnitine intake can improve fertility by promoting follicle growth and sperm motility in men. Moreover, studies have found that regular intake of L-carnitine can reduce the risk of endometriosis.
L-Carnitine intake
To achieve the optimal effect, you should consume at least 1g daily. Fortunately, a slightly too high L-carnitine dosage is unproblematic, but a dose that is too low significantly reduces its effectiveness. For weight loss, you should always take the substance in the morning. It is best to take the amino acid on an empty stomach. For body sculpting, you should prefer to take the substance 30-60 minutes before training. Long-term use is also harmless, but you should always drink plenty of fluids. The product should, of course, be as pure as possible and contain no chemical substances. It is also available in capsule, powder, and liquid form. You can buy all forms of L-Carnitine in stores or order L-Carnitine online.
L-Carnitine capsules
Capsules have several individual advantages. For example, they all contain the same dose, so you cannot go wrong with the dosage, even though an overdose is harmless. Furthermore, they are optimally suited for diets, as the capsules only need to be swallowed with water and do not need to be combined with juices, which are usually high in sugar. They are also extremely convenient for travel, as they only need to be kept in a small container or similar. This facilitates space-saving transport. Furthermore, they are quick to swallow and are relatively inexpensive to purchase.
L-Carnitine powder
The amino acid powder is mainly for those who do not like swallowing tablets. In that case, it makes more sense to stir the powder into a drink and enjoy it that way. Most of the time, it is also flavor-neutral, so the drinks do not lose their taste.
Based on all these properties of L-Carnitine, one can certainly call it an extremely useful supplement, which is frequently used, especially in calorie-reduced diets. Moreover, it can be used over long periods of time without concern. Incidentally, no other L-Carnitine side effects are known. So, if you have reached your limits with your diet or consume very little meat, additional supplementation would likely be quite reasonable.