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When it comes to exercise performance, L-carnitine is commonly used by athletes and bodybuilders as a fitness supplement to improve their performance and optimise fat burning during workouts.
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L-carnitine is a naturally occurring amino acid compound that plays a vital role in our metabolism. It is synthesised in the body from the amino acids lysine and methionine and is primarily responsible for transporting long-chain fatty acids into the mitochondria, where they are metabolised to produce energy.
In addition to boosting energy levels, intake of L-carnitine sources also benefits exercise performance, weight management, and overall health.
It is essential to note that the L-carnitine weight loss results are minor, so the supplement is not the ultimate solution on its own. However, when combined with proper nutrition and regular exercise, it can contribute to achieving the desired results.
Aside from its role in energy metabolism and weight management, L-carnitine benefits various health conditions, including cardiovascular health, brain function, and ageing-related decline.
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Except in food sources, we can find concentrations of the substance in L-carnitine supplementation, which is especially beneficial in cases when there’s a dietary carnitine deficiency. We can divide these dietary supplements into different types depending on their form/bonds and the ingestion method.
You can choose from the following intake methods:
You'll also encounter these forms on the market:
L-Carnitine L-Tartrate (LCLT) – bound to tartaric acid, this is one of the most popular forms, and it's also known as L-Carnitine Tartrate.
Acetyl-L-Carnitine (ALCAR) - also known as ALC, it is created by adding an acetyl group to the L-carnitine molecule. The acetyl-l-carnitine dosage depends on your personal goals and specific needs.
Propionyl-L-Carnitine (PLC) – PLC is formed by adding a propionyl group to the L-carnitine molecule. It has been known for its benefits in cardiovascular health and improving blood flow.
Glycine Propionyl-L-Carnitine (GPLC) – it combines L-carnitine with glycine and propionyl groups. It is often used as a pre-workout supplement due to its ability to improve blood flow, nitric oxide production, and exercise performance.
D-Carnitine – a synthetic form of carnitine that is not biologically active in the body. It is not recommended for supplementation as it may interfere with the natural L-carnitine metabolism.
L-carnitine has various applications and benefits in the realm of health and wellness. However, as with any other supplement (e.g. protein powders), it's crucial to consult with a healthcare professional before including it in your routine, especially if you have health conditions or take medications.
Here are some of the supplement's key functions and applications:
Energy metabolism – L-carnitine plays a vital role in energy production by facilitating long-chain fatty acids oxidation and their conversion into energy. As a result, it is often used as a dietary supplement to support energy metabolism, build endurance, and combat fatigue.
Exercise performance – L-carnitine has been studied for its advantages in exercise performance. It may enhance post-exercise recovery. Athletes and fitness enthusiasts often use these supplements to support their training and performance goals.
Weight Management – you can also use it for weight loss and managing body composition. As we said above, it helps to transport fatty acids into the mitochondria for energy utilisation, potentially increasing fat burning.
Heart Health – this supplement has been studied for its cardiovascular benefits. It may help improve cardiac function, enhance exercise tolerance in you with heart conditions, and support the management of certain heart-related conditions.
Brain Function and Cognitive Health – potentially, ALCAR benefits cognitive health and brain function. It may support neurotransmitter production, improve memory and learning processes, and provide neuroprotective effects.
But when is the best time to take l-carnitine supplement? Most studies recommend taking it 1 hour before exercise. Make sure to follow the instructions on the package or your healthcare professional's advice.
Carnitine, or L-carnitine, is a compound found in the human body. It plays a vital role in energy production and the metabolism of fatty acids. Carnitine is synthesized in the liver and kidneys from the amino acids lysine and methionine.
Yes, L-carnitine is generally considered safe for use in healthy individuals when taken at recommended dosages. It is a naturally occurring compound found in the body and in various foods. There are many benefits of L-carnitine. Specifically, you can use l-carnitine for fat loss.
The most common side effects of L-carnitine are gastrointestinal problems and allergic reactions.
The best time to take L-carnitine supplement can vary depending on your specific goals and preferences. You can take it before a workout or with a meal.
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