L-carnitine is an amino acid that accelerates metabolic processes in the body. Most often, this substance is used by athletes and people who want to lose weight. To understand whether L-carnitine is harmful or beneficial, you need to know how it works.
How L-Carnitine Works
Every human body produces L-carnitine, which is synthesized from methionine and lysine in the kidneys and liver. However, it is produced quite little, and it is quickly consumed. The main role of L-carnitine is to transport fatty acids across the cell membrane. With a lack of this amino acid, the body uses mainly carbohydrates for energy.
However, simply taking L-carnitine and waiting for a quick fat loss is not worth it. The peculiarity of this amino acid is that it only works during physical exertion. And if you want to lose weight with L-carnitine, you have to combine a low-calorie diet, aerobic exercise, and L-carnitine supplementation.
The second benefit of L-carnitine is that it helps build muscle. Taking the amino acid shifts the metabolism towards getting energy from fatty acids. And proteins at this time are used to build muscles. This feature of L-carnitine is actively used by athletes.
But these are not all the positive properties of L-carnitine. It is able to significantly increase endurance and performance, reduce fatigue, which is also extremely important for people involved in sports. Taking this amino acid accelerates recovery after intense workouts, reduces muscle pain during and after exercise.
For ordinary people, L-carnitine is useful for preventing cardiovascular disease and atherosclerosis - it helps slow down the formation of atherosclerotic plaques and lowers cholesterol. For colds, L-carnitine helps to recover and recover faster.
Uncontrolled intake of L-carnitine can cause harm to the body. If all fat stores are used up, the heart and abdominal organs, which need fatty acids to function and protect, will suffer. In addition, high doses of L-carnitine can cause insomnia, nervousness, and anxiety.
How to take L-carnitine
Taking L-carnitine uncontrolled is not recommended. Before supplementing diet and exercise with this substance, it is worth consulting your doctor. In addition to some contraindications, L-carnitine can cause allergic reactions and individual intolerance.
Recommended daily doses of L-carnitine:
- 10-15 mg - for children under one year old;
- 30-50 mg - for children 1-3 years old;
- 60-90 mg - for children 4-6 years old;
- 100-300 mg - for children 7-18 years old;
- 300 mg - for adults;
- 500-2000 mg - to combat extra pounds and raise immunity;
- 500-1000 mg - for infectious diseases, kidney and cardiovascular diseases;
- 500-3000 mg - for intensive sports and hard physical labor.
