L -carnitine plays a crucial role in energy metabolism, acting as a molecular transporter that facilitates the oxidation of long-chain fatty acids in mitochondria.
At the heart of these cellular energy plants, fatty acids transform ATP, thus constituting the main source of energy for the body. This conversion is crucial not only for optimizing athletic performance but also for maintaining daily vitality.
Additionally, l-carnitine has shown beneficial effects on cardiovascular health, contributing to optimal cardiac function and lipid profile management. For individuals aiming for improved body composition, carnitine may play a supportive role in weight management, by optimizing the use of lipids as an energy source.
Whether the goal is to improve athletic performance or maintain general well-being, carnitine proves to be a valuable biochemical partner, helping the body achieve optimal fitness.
- What is carnitine and what is it used for?
- Carnitine or L-carnitine?
- What are the health benefits of carnitine?
- Can carnitine improve sports performance?
- Is carnitine useful for weight loss?
- How and when to take carnitine?
- Where is carnitine found?
- Are there any side effects or precautions to take with carnitine?
- Coach’s advice
CARNITINE OR L-CARNITINE?
Carnitine and L-carnitine refer to essentially the same molecule, but there is a technical nuance in their designation that relates to molecular structure.
However, in everyday language, it is always carnitine that we are talking about. In this article we will use the 2 terms to designate the same molecule:
- Carnitine: The term “carnitine” refers to a molecule that plays a crucial role in energy production by transporting long-chain fatty acids into the mitochondria of cells, where they are oxidized to produce energy. It is naturally produced in the human body and can also be obtained through food, particularly through red meat and dairy products.
- L-Carnitine: L-carnitine is actually the form of carnitine that is biologically active in the human body. Organic molecules, like carnitine, can exist in different forms that are mirror images of each other (called isomers). These forms are designated by the prefixes “L” and “D”. In the case of carnitine, it is the “L” form (L-carnitine) which is used by the body for its metabolic functions.
In summary, although the terms are often used interchangeably, “L-carnitine” is the more accurate term for the form of carnitine that is active in the human body and used in dietary supplements and therapeutic applications.
WHAT ARE THE HEALTH BENEFITS OF L-CARNITINE?
INCREASED FAT METABOLISM:
L -L-carnitine helps transport fats into the mitochondria, where they are oxidized for energy. This can help increase the amount of fat you burn during exercise, which can contribute to weight loss and improved body composition.
IMPROVED SPORTS PERFORMANCE:
Studies suggest that carnitine supplementation may improve physical performance, particularly during endurance exercise. It may help reduce fatigue and improve recovery after exercise.
RECOVERY SUPPORT:
L-carnitine may reduce muscle damage that occurs after an exercise session, which may help with faster recovery and reduced muscle soreness.
IMPACT ON MUSCLE MASS:
By supporting energy metabolism and reducing muscle fatigue, L-carnitine may also help maintain or increase muscle mass, especially if combined with resistance training.
EFFECTS ON OVERALL HEALTH:
L -carnitine, beyond its energetic role, is a precious ally for the heart. Clinical research has revealed many benefits of L-carnitine for cardiovascular health. For example, an in-depth analysis of 10 clinical studies demonstrated that L-carnitine can significantly lower diastolic blood pressure, especially in overweight or obese individuals.
Another analysis of 17 studies showed that L-carnitine may improve heart function and decrease symptoms in people with congestive heart failure. Additionally, a 2020 review demonstrated that L-carnitine may reduce total cholesterol and LDL (bad cholesterol), while increasing HDL (good cholesterol) in people at risk for heart disease.
These findings suggest that carnitine may play a protective and ameliorative role in the management of cardiovascular health, providing significant support for a healthy heart.
It’s important to note that while L-carnitine may be beneficial, it is not a magic bullet for weight loss. A balanced diet and regular exercise program are essential to achieve significant results. Additionally, L-carnitine is most effective when taken as part of a healthy diet and lifestyle.
CAN L-CARNITINE IMPROVE SPORTS PERFORMANCE?
OPTIMIZATION OF ENERGY PRODUCTION:
By helping to transport fatty acids into the mitochondria to be burned for fuel, L-carnitine may improve energy efficiency, which is particularly useful during endurance exercise.
REDUCED FATIGUE:
Supplementing with L-carnitine can reduce feelings of fatigue, leading to longer exercise duration and improved endurance.
IMPROVED RECOVERY:
L-carnitine may contribute to faster muscle recovery by reducing muscle damage and decreasing the production of lactic acid, a byproduct of intense exercise that can contribute to muscle fatigue.
EFFECTS ON MUSCLE MASS:
By supporting fat metabolism and reducing muscle breakdown during exercise, L-carnitine may help preserve muscle mass, which is beneficial for strength and performance.
IMPACT ON FAT OXIDATION:
By increasing the amount of fat used for energy during exercise, L-carnitine may reduce reliance on muscle glycogen stores, which can be helpful during endurance activities.
It is important to point out that although some research shows potential benefits, other studies have not found a significant effect of L-carnitine on improving athletic performance. The effectiveness of supplementation may vary depending on several factors, such as the quantity and duration of intake, but also according to the physical condition of the person and their diet.
For those looking to improve their athletic performance, it is recommended to consult a healthcare professional or fitness coach for personalized advice and determine if L-carnitine is appropriate for their specific goals.
IS L-CARNITINE USEFUL FOR WEIGHT LOSS?
It is crucial to understand that l-carnitine cannot compensate for poor diet or lack of exercise. Typically, fat reduction occurs when there is a calorie deficit, which can be achieved through a combination of diet and physical activity.
For those considering taking L-carnitine for weight loss, it is recommended to do so in addition to a balanced diet and a well-structured exercise program. As always, it is best to consult a healthcare professional before starting any new supplement, especially if you have any underlying medical conditions or are taking other medications.
Here are the 3 actions of carnitine for fat loss:
- 1. Fat metabolism: L-carnitine plays a key role in the metabolism of fatty acids by transporting them to the mitochondria to be burned for energy. Theoretically, this could help increase the amount of fat the body burns, which could contribute to weight loss.
- 2. Exercise and endurance: By improving endurance during exercise, L-carnitine could enable longer or more intense workouts, which in turn could increase calorie expenditure and promote weight loss.
- 3. Reduced Fatigue: By reducing fatigue, L-carnitine can help people stay active and maintain a regular level of exercise, which is beneficial for weight management.
If and only if you follow a suitable diet, carnitine can help you burn fat but also stimulate your training, and therefore if the training is more intense, or longer, so can your calorie expenditure.
HOW AND WHEN TO TAKE L-CARNITINE?
L -carnitine can be taken in several forms, including capsule, liquid, or powder. Here are some general tips on how and when to take it to maximize its effectiveness, especially when it comes to exercise and weight loss:
TIMING.
- Before exercise: Taking L-carnitine about 30 to 60 minutes before exercise can be beneficial because it gives your body time to assimilate it and use it for fat metabolism during activity physical. Every fan of carnitine will testify to its clear impact: it increases sweating in athletes during physical effort.
- If L-carnitine is taken in liquid form it will be assimilated more quickly.
- With meals: Some experts recommend taking L-carnitine with a meal, especially those that contain carbohydrates and protein, as this can increase insulin levels and help transport L-carnitine into muscle cells.
DOSAGE.
The typical dose of L-carnitine is 500 to 3,000 mg per day, although some studies have used higher doses. It is important to follow the dosage recommendations provided by the manufacturer or a healthcare professional.
CONSISTENCY.
To see potential benefits, it may be necessary to regularly supplement your L-carnitine intake over an extended period of time. The effects are generally not immediate and may take some time to appear.
SUPPLEMENT FORM
- Acetyl-L-carnitine: Often used for cognitive functions.
- L-carnitine L-tartrate: Preferred for physical recovery and perhaps most effective for athletes.
- Propionyl-L-carnitine: Typically used for blood circulation problems and related heart conditions.
SPECIAL CONSIDERATIONS
- L-carnitine is best absorbed when not taken with fiber-rich foods, as fiber can interfere with its absorption.
- Adding L-carnitine to the diet may not be essential for everyone, especially for those who ingest an adequate amount of red meat, which is a natural source of carnitine, and who do not have a carnitine deficiency. As a result, it can also be an important supplement for vegetarians.
WHERE IS L-CARNITINE FOUND?
L-carnitine is found naturally in several food sources, primarily meats and animal products. Here are some of the best food sources of carnitine:
- Red meat: The richest source of L-carnitine, especially lamb and beef.
- Dairy products: Milk and some cheeses contain carnitine, although in lower amounts than meat.
- White meat: Poultry like chicken and turkey also contain carnitine, but less than red meat.
- Fish: Some fish and seafood are moderate sources of carnitine.
- Plant foods: Although L-carnitine is primarily found in animal products, some plant foods contain small amounts, such as avocados, asparagus, and peanuts.
- Fermented foods: L-carnitine can also be found in fermented foods like tempeh or brewer’s yeast.
It is important to note that dietary sources of carnitine may be sufficient for people who are not vegetarian or vegan and who consume a variety of foods, including meats and dairy products. Vegetarians and vegans may have lower intakes of carnitine, but the human body is also capable of synthesizing L-carnitine in sufficient quantities for most people, provided their diet contains sufficient lysine and methionine, the amino acids precursors of carnitine.
Carnitine can be found in different supplement forms; in solid form, in capsules as in Maxi L-Carnitine or L-Carnitine 500 mg, in concentrated liquid form as in Carnitine Liquide or in Carnitine 3000 mg but also the form of a drink as in Carnitine 2000 mg or in Immunity Water but we also find carnitine in Vegan Protein Bars
ARE THERE ANY SIDE EFFECTS OR PRECAUTIONS TO TAKE WITH L-CARNITINE?
L- carnitine is generally considered safe when taken as recommended. However, as with any supplement, there can sometimes be side effects and precautions to consider:
POSSIBLE SIDE EFFECTS:
- Gastrointestinal disorders: High doses of L-carnitine can cause nausea, vomiting, stomach cramps, and diarrhea. But it is generally an effect that we feel quickly.
- Body Odor: Excessive consumption of L-carnitine can produce an unpleasant body odor, often described as being similar to fish, but this is quite rare.
- Allergic reactions: Although rare, some people can develop an allergic reaction to L-carnitine, as they do to almost any food.
- Effects on blood sugar: L-carnitine can affect blood sugar levels, which is an important consideration for people with diabetes.
- Drug Interactions: L-carnitine may interact with certain medications, including those used for thyroid and blood thinners.
PRECAUTIONS:
- Pregnancy and breastfeeding: There is insufficient reliable data on the safety of taking L-carnitine in large quantities during pregnancy or breastfeeding. It is therefore better to stick to normal food intake.
- Thyroid diseases: L-carnitine may interfere with the thyroid hormone and could potentially worsen the symptoms of hypothyroidism or other thyroid problems.
- Kidney Impairment: People with kidney impairment should be careful with L-carnitine supplementation, as this could lead to a buildup of the substance in the blood.
- Epilepsy: There have been reports suggesting that L-carnitine may cause seizures in people with a history of seizures.
