L-carnitine is an amino acid synthesized by the human body.Unfortunately, to cover the daily need for this substance, it is necessary to deliver larger amounts of this amino acid with the diet.A properly balanced diet that abounds in meat products, dairy products and cereal products should completely cover the demand for L-carnitine.Unfortunately, there is a group of people who may be exposed to deficiencies of this substance.These include mainly people on vegetarian diets, because the amino acid in the largest amounts is found in meat products that are not eaten by vegetarians. So how does L-carnitine work? Is its supply with diet necessary? What are the daily intake standards for this amino acid?
TABLE OF CONTENTS
- What is L-carnitine?
- How does L-carnitine work?
- The use of L-carnitine
- L-carnitine content in food products
- Dosage and use of L-carnitine
- Causes of L-carnitine deficiency
- Possible side effects
What is L-carnitine?
L-carnitine is an amino acid naturally occurring in food.It is synthesized in our body, but we are not able to produce it in the right quantities.This amino acid is a component of muscles and many important organs in our body, includingbrain, heart, liver and kidneys.For the production of L-carnitine, B vitamins, vitamin C, folic acid, iron, lysine and methionine are used.Deficiency of any of these substances can lead to disruption of L-carnitine production, which is an undesirable symptom.Carnitine occurs in the form of two isomers – L and D, of which only the first is biologically active.For this reason, carnitine is commonly called L-carnitine.
How does L-carnitine work?
Carnitine is considered to be a very good antioxidant, and therefore affects, among others,on
- – improvement of aerobic condition,
- – acceleration of regeneration after intense physical exercise,
- – increase in endurance in professional athletes,
- – preventing premature tiredness during physical activity,
- – keeping a slim figure, but it is necessary to use it in combination with a properly balanced diet and appropriate physical activity,
- – acceleration of the fat burning process,
- – reduction of blood lipids,
- – reducing the feeling of hunger, thanks to which the amount of food intake during the day is reduced,
- – mitigating the effects of aging of the organism,
- – regulation of the activity of many hormones, includingthyroid hormones.
The use of L-carnitine
L-carnitine is a substance that has found its application mainly in healing and aesthetic medicine.Preparations with this amino acid are mainly used to improve brain function and slow down the aging process of the body.L-carnitine supplementation also improves the functioning of the circulatory system and alleviates damage in the body.The use of L-carnitine supplements is very common among people performing intense physical activity.This amino acid accelerates the regeneration of the body and fat burning processes and increases endurance.There are also reports that
L-carnitine is used in the treatment of heart, muscle, liver, kidney and lipid and carbohydrate disorders.
L-carnitine content in food products
Of course L-carnitine belongs to the amino acids naturally found in food.Therefore, it is best to provide a daily intake standard with food products.Red meat is considered the best source of L-carnitine. Large amounts of this amino acid are also provided by fish, poultry, yeast and milk and its products.Trace amounts
L-carnitine is found in plant products, therefore, its supplementation is recommended to people who are on vegetarian and vegan diets.
Dosage and use of L-carnitine
Due to the fact that L-carnitine is produced by the human body in small amounts, it is also necessary to supply this amino acid with the diet.The daily norm of L-carnitine intake is considered to be 500 to 2000 mg.Typically, 100 to 200 mg of carnitine is provided with meals if a properly balanced diet is used.
Higher demand for this amino acid is observed in people performing intense physical activity.L-carnitine supplementation is also recommended for people on elimination diets, such as vegetarian or vegan diets.
L-carnitine is administered predominantly by the oral route.It is used in the form of teas or tablets, which is very helpful in long-term endurance efforts.The best results can be obtained during long-term use of the discussed amino acid.It is recommended to take it for about 12 weeks.
Causes of L-carnitine deficiency
There are many reasons for the lack of L-carnitine in our body.This may be the result of, among others
- – disturbances in carnitine biosynthesis,
- – absorption disorders,
- – unsuitable transport of carnitine from tissues where its biosynthesis takes place to the site of action,
- – poorly balanced diet poor in substances necessary for synthesis
L-carnitine (B vitamins, iron, niacin),
- – the use of an elimination diet, mainly vegan and vegetarian,
- – diseases of the liver and kidneys, thus the excretion of carnitine in urine is increased.
Unfortunately, L-carnitine deficiency is associated with the occurrence of negative symptoms.The most serious effects of deficiency of this amino acid in the body include weakness, drowsiness, increased fatigue, and, in the further consequence, skeletal muscle atrophy and even heart failure.All of these symptoms can lead to general wasting of the body, which in the long run can lead to death.
Possible side effects
When using preparations with L-carnitine, side effects are possible.Typical gastrointestinal symptoms are usually observed, but in most cases excess L-carnitine is excreted from the body along with urine.Periodic abdominal pain, nausea and diarrhea are considered to be completely natural symptoms.However, there are no contraindications to the use of L-carnitine, and the risk of possible side effects is rather low.
You can read also: Acetyl-l-carnitine (ALCAR)