The association is correct, of course, but that does not completely deplete the physiological properties of this substance.
Interestingly, L-carnitine (or just carnitine) is one of the most commonly used dietary supplements, but many people use it improperly and are often persuaded to be ineffective. In this article we will try to give more information about L-carnitine - its effect and ways to maximize the benefits of supplementing it.
What is L-Carnitine?
The body produces L-carnitine by metabolic conversion from lysine and methionine (in the presence of some vitamins and minerals). It was first isolated from muscle tissue in the early 20th century and about 50 years later its key role in fat metabolism was established. Its main function is transport - it binds to the molecules of fatty acids and provides their transfer through the cell membrane to the energy depots of the cell - the mitochondria.
Once the fatty molecules are recovered, L-carnitine takes the waste products of this process out of the cell membrane. Therefore, it is often said that there is a dual key role in fat metabolism. The action of L-carnitine We have already clarified the leading role of carnitine in metabolism and fat burning.
This is his main physiological effect, but he has other functions in the human body:
Forms of L-carnitine
Involved in the branched-chain amino acid metabolism (BCAA)
Slows the aging process of bone and improves its structural properties
Improves cardiac activity and the risk of heart disease
Reduces the build-up of lactic acid in the muscles
Improves the supply of oxygen to the muscles
Has antioxidant action
Improves brain activity
Improves sperm quality in men
The food additive industry offers products containing carnitine in various forms. They have a specific action (beyond the one we have already talked about), thus complementing and expanding the efficiency of the products that contain them.
The most common occurrences are:
L-Carnitine-L-Tartrate (L-Carnitine L-Tartrate)
It is a carnitine salt of tartaric acid, a chemical compound between two L-carnitine molecules and one L-tartaric acid molecule. In addition to fat burning efficiency, L-carnitine-L-tartrate has an extremely good effect on accelerating recovery processes in muscle tissue after a heavy physical load. It also improves the work of the heart.
Acetyl L-Carnitine (Acetyl L-Carnitine)
It is obtained by acetylation of an L-carnitine molecule with acetyl-CoA (acetyl-coenzyme A).
Like other forms of L-carnitine, acetyl L-carnitine stimulates fat burning. However, it also has a highly beneficial effect on brain activity, as it is the only form of carnitine that can be digested by the brain and serves as a neurotransmitter. Improves the neuro-coordination link between vision and the locomotory system.
L-Carnitine Fumarate (L-Carnitine Fumarate)
It is a creatine salt of fumaric acid. This ingredient has a dual energy function. On the one hand, carnitine facilitates and stimulates the use of fat as an energy source (ie, burning). On the other hand, fumaric acid is an important metabolite in the Krebs cycle, which is a major energy mechanism in the body.
Glycine-propionyl-L-carnitine (Glycine Propionyl-L-Carnitine)
It is a complex compound between carnitine, glycine and propionic acid. It has an extremely beneficial effect on the optimization of cardiac activity. In addition, this type of carnitine has an energy action based on its influence on fat metabolism. Improves the tone and increases the amount of nitric oxide during exercise (pumping effect). Supports recovery after training.
Propionyl-L-carnitine (Propionyl L-Carnitine)
It is a derivative of carnitine and propionic acid. Participates in the regulation of energy balance, supports heart activity and muscle activity. It supplements the effectiveness of other forms of carnitine in burning fat.
Dosage and route of administration
For sports people, working L-carnitine doses range from 3-4 to 6-7 g daily, depending on body weight and physical activity level. It is accepted every day (not only on training days). It is reasonable to divide the quantity into 2 doses to ensure a consistently high level in the body.
Since the maximum concentration in the body is reached between 3 and 5-6 hours after taking a carnitine supplement, take one part of the daily dose in the morning after sleep and the other in the afternoon (3-4 hours before training if you are training at this time of the day). Taking 10 g (or more) a day brings a direct health risk, so be careful.
Generally, the body has very good tolerance to this substance, but overdose or too long a side effect such as nausea, vomiting and stomach discomfort may occur. It is important to know that the human body adapts to high levels of carnitine and as a consequence, its effectiveness sharply decreases after 3-4 weeks of use.
That's why we advise you to take it correctly (daily, at the right doses and at the right times) to get the most out of it. Taking low doses or over an extended period of time will only provide you with unnecessary costs and extremely unsatisfactory performance.
Combination with other products
Carnitine is successfully and successfully combined with almost any dietary supplement from all product classes. In fact, because of its varied activities, it comes in the composition of many combined products, especially those designed to reduce body weight and burn fat. When combining it with other supplements, it is necessary to observe compliance with the dosage. L-carnitine does not directly stimulate the nervous system, like most Fablers on the market. This makes it suitable for use at any time of the day without the risk of sleep disturbance.