Are you looking for effective help with dietary supplements? If so, then today’s article is just for you!
The origin of L-carnitine
L-carnitine was found in muscle tissue, as it is responsible for its proper growth. However, we can’t call it a vitamin as it is, but it is classified as a vitamin-derived compound.
You are probably wondering what the letter L in front of the main name of this substance stands for? Carnitine exists in two forms, left-handed and right-handed. The first one, denoted with the letter L, is biologically active, which in a nutshell means that it actually shows bioactive actions in our body. However, there is a problem here. The body is only able to produce only about ¼ of the daily carnitine requirement, so the other third has to be supplemented from the diet.
Let’s first deal with the one your body synthesizes on its own. The whole process takes place in the liver, but to keep it simple you need to know that you need a sufficient intake of B vitamins, vitamin C, folic acid, and iron. If these are lacking, the process of L-carnitine synthesis will also be impaired.
Dietary sources of carnitine
However, when it comes to diet and types of food in which L-carnitine occurs, you need to consider meat and dairy products. If you follow a vegetarian or vegan diet, you may be at risk of L-carnitine deficiency. Types of food that contain the highest amount of L-carnitine are beef, venison, pork, but also fish, milk, and dairy products. Some L-carnitine can also be found in mushrooms and vegetables.
Functions of L-carnitine
First of all, it accelerates the metabolism of fats in the body. It is thanks to it that fatty acids are transported to the mitochondria, which can be then used to produce energy for your body in the process called beta-oxidation. This makes L-carnitine supplementation effective in support of the weight loss process. It is also essential for people who perform intensive strength training, as it is responsible for muscle regeneration and peak endurance.
Other important functions of this substance are detoxification and antioxidant activity. That means that L-carnitine can neutralize free radicals. This is possible thanks to the chelation process which inactivates toxic metallic elements, by binding them with L-carnitine compound. It is also worth remembering that carnitine regulates hormone activity, taking care of the proper synthesis of thyroid hormones and testosterone. It also has a beneficial effect on the nervous system and is used as a support of Alzheimer’s disease treatment.
Forms of Carnitine
First of all, you need to know that carnitine is available in a couple of forms. The most common form is L-carnitine. However, there are some more effective forms of it like Acetyl-L-Carnitine used as a part of neurodegenerative diseases treatment. On the other hand, there are also less effective forms like D-carnitine – a form that should be avoided because it causes multiple side effects.
An effective dosage of L-Carnitine
Approximately 1-3 grams of L-carnitine per day is recommended, but the optimal dosage is best consulted with a qualified physician, trainer, or nutritionist. However, with a properly adjusted dose, you should not worry about an excessive amount of L-carnitine in your body. Side effects occurring with excessive use of this substance are negligible.
Carnitine is a substance that is essential for our proper health. If you are looking for a substance that will work as a fat burner and you want to support the detoxification processes of your body then by all means you should supplement L-carnitine. This will allow you to achieve better results, take care of your own health, and long-term benefits for your physique.