The process of losing weight should include dietary adjustment and physical activity. In addition to these two main points, some people use specialized supplements. Most often, professional athletes do this, but there are also ordinary people who want to reduce their weight.
One of the most popular supplements is L-carnitine. Let's try to understand the features of this drug, its effects on the body, the rules for admission and other important aspects.
What is L-carnitine?
An additive is a substance that is itself present in the body. Carnitine is synthesized in the brain, kidneys and liver. In order for it to be produced in normal quantities, a person needs to follow a balanced diet enriched with a large amount of animal protein. In fact, protein is the main source of L-carnitine.
Carnitine deficiency can cause metabolic problems, which can lead to obesity and even heart problems. For athletes, the supplement is an indispensable tool in the fight against body fat, as it is actively involved in the process of generating energy from fats.
How does L-carnitine affect the body
In addition to the above activation of the metabolic process, the drug increases human endurance and reduces the rate of fatigue, which is so necessary during hard physical exertion. Reception of a substance after training helps in muscle recovery, during training - protects against possible stretching or tissue damage.
The main objective of the drug is to help the body fulfill its natural functions (restoration, healing, decay of adipose tissue, etc.). It is especially recommended during strength training, when the load on the muscles is greatest.
L-carnitine is a multifunctional drug that is popular among people due to a number of basic beneficial properties:
- metabolic activation;
- acceleration of the process of burning fat by processing it into energy;
- prevention of the appearance of body fat;
- lowering cholesterol;
- increased stamina and performance;
- reduction of the recovery period after training;
- oxygen saturation of body cells;
- promotes improved nutrition of the heart muscle;
- increased level of immune defense;
- long and lasting effect after cessation of use.
Impact on Intelligence
In addition to physical effects on the body, L-carnitine also affects the mental activity of a person. According to the results of a number of studies, it was proved that daily use of an additive in an amount of 2 g or more for six months increases the performance of mental activity. According to the results of such a reception, intellectual loads become easier to transfer.
Effects on the cardiovascular system
L-carnitine deficiency has a very negative effect on heart function. Therefore, the supplement can be prescribed as therapy for people suffering from any kind of cardiovascular disease, especially if this kind of insufficiency is observed. In addition to lowering cholesterol, it lowers blood pressure and prevents the development of atherosclerosis.
Indications for use
The extensive properties of this product suggest its use not only for weight loss, but also in the treatment of certain diseases. Of those people who need to take L-carnitine for therapeutic purposes, the following can be distinguished:
- patients with diabetes;
- cardiovascular disease;
- needing liver repair;
- AIDS patients (a number of drugs used in the treatment of this disease cause a shortage of carnitine, which has to be replenished artificially);
- people suffering from damage to the kidneys and liver (these organs are responsible for the synthesis of carnitine, the level of which must be replenished if there are problems);
- people at risk of developing thrombosis.
The purpose of this supplement in connection with one of the above diseases should be done only by a doctor. It also determines the dosage and period of therapy.
Contraindications and side effects
Despite the fact that manufacturers assure us of the harmlessness of the drug, there are a number of diseases in which carnitine should be administered under strict medical supervision:
- cirrhosis of the liver;
- peripheral vascular disease;
- kidney problems.
Among the side effects, a number of rare phenomena can be distinguished: insomnia, headaches, nausea, problems with stool. As a rule, the described side effects are peculiar only to people with individual intolerance to the constituent components.
Bioadditive release forms
Today carnitine is available in several forms. You can choose the most suitable for yourself by familiarizing yourself with the properties of all the forms presented.
Pure 100% L-Carnitine
The classic version that is most often used by athletes. In this form, the substance is characterized by high bioavailability. It has proven itself in eliminating metabolic problems. Due to the latter property, this type of carnitine has been used in the treatment of anorexia and obesity for about half a century.
This form is especially recommended for people who have problems with being overweight. It has the most active form, and the level of bioavailability is even higher than in pure form. The drug is perfectly broken down in the digestive tract into beneficial acids and a pure substance.
One of the last invented forms. In addition to conventional carnitine, there is an acetyl group. Said compound may enter the brain. Due to this property, the supplement is also characterized by a neurostimulating effect on the body. This means that together with an improvement in metabolism and the process of burning fat, a person will also receive increased brain activity.
This form of the drug incorporates carnitine ester and glycine. The combination of these components allowed us to achieve the effect of stimulating lipid metabolism and enhancing the synthesis of nitric oxide. One of the most useful properties of the supplement is the vasodilating effect. In this embodiment, carnitine is recommended for people with heart disease. Among other things, this supplement enhances the synthesis of testosterone, reduces the release of lactic acid into the muscles during training, and is also characterized by antioxidant properties. Additionally Propionyl fights chronic fatigue.
The specified type of carnitine is the result of combining a pure substance with fumaric acid. Perfect for overweight people. The plus of the product is considered to be a positive effect on the cardiovascular system.
How to take L-carnitine for weight loss
The process of taking the supplement depends on the form of the product chosen for consumption. Consider in relation to each of them.
How to take liquid L-carnitine for weight loss
There are several types of liquid additives:
- in bottles - ready to eat;
- syrup - requires dilution in water;
- in ampoules - also ready for use, the only difference is that the product is packaged in small containers.
The finished product (syrup diluted according to the instructions) should be consumed 3 times a day, 5 ml each (for athletes up to 15 ml) 20 minutes before training for one and a half months. The interval between doses should be at least two weeks.
Each tool has its own instructions for use. For different manufacturers, the rules for admission may vary slightly. Follow the appropriate tool manual, which indicates the concentration and dosage.
The advantage of the liquid form of carnitine is its rapid absorption. Among the shortcomings can be called a large number of dyes and all kinds of flavors.
How to take in capsules
The capsule version has good indicators of assimilation by the body. Such carnitine acts quickly and is quite convenient to take.
According to standard instructions, this form of supplementation should be taken 2-3 times a day, 250-500 mg (500-1500 mg for athletes). You can drink it with non-carbonated mineral or pure water, as well as juice. You can take for 2-6 months.
More precise dosages must be checked with your trainer or doctor.
How to drink a tablet form
One of the most affordable forms of carnitine is tablets. Their main advantage over other varieties of the drug is cost savings. Buying a tablet form is not so much affordable, but it is worth noting that in this form, the product is not absorbed as well as described above. The number of doses and dosage approximately coincide with the use of capsules. More precise information can be found in the instructions.
Relatively low cost and good effect are combined precisely in this form of carnitine release. For many, it is this kind of drug that is the most problematic to use. The thing is that it is worth tinkering with its reception: the powder is diluted in half a liter of liquid. Drink the drink you need at a time. Liquids should be taken just as much as is written in the instructions. No less, as the drug will become unfit for consumption.
Can I drink L-carnitine without exercise?
If you want to lose weight and for this you decide to take the supplement and do not plan to go in for sports, then there is not much point in consuming the drug. L-carnitine is not a fat burner and it makes no sense to use it as an addition to the main diet for weight loss. It will prove to be only beneficial effects described above, but will not help reduce body weight. But in combination with training, you can achieve more intense weight loss by burning more fat than without this supplement.
Daily rate of L-carnitine
The amount of supplement consumed depends on whether you are engaged in active physical activity. For athletes, the dosage will be higher than for ordinary people. So, their daily dose is approximately 1200 mg of el-carnitine. This amount is recommended to be divided into 2 equal meals: before one of the meals (preferably breakfast) and before training. Specifically, a liquid product is preferable to physical activity.
Carnitine can be drunk without exercise. In this case, it will be enough for you to take 1-2 capsules 3 times a day with meals. If the drug is taken for medicinal purposes, then only the attending physician can determine the dosage. It should be borne in mind that the use of the drug without the inclusion of physical activity will be beneficial for the body, but will not affect the process of losing weight.
Before using this or that form of the supplement, carefully read the instructions. Usually, it describes the reception scheme in sufficient detail.
Combination with other drugs
Carnitine, as mentioned above, is a substance that is natural to the body. On this basis, it can be argued that taking it together with other medications will not affect the effectiveness of both. That is why this supplement is often used in combination with other fat burners in the case of weight loss, or in combination with drugs in the case of therapeutic therapy. The latter should be agreed with the doctor.
Another question is the combination of carnitine with substances that have an exciting effect on the body. These include, in particular, caffeine. Taking these substances together is unacceptable.
L-carnitine in food
As already noted, the substance in question is synthesized from animal protein. Thus, conventional foods can also become sources of l-carnitine. The increased content of this component is observed, of course, in meat (especially in beef). For a more detailed acquaintance with the content of the substance in certain products, you can familiarize yourself with the data given in the table.
|Product||The content of L-carnitine in 100 g, mg||Product||The content of L-carnitine in 100 g, mg|
|Beef steak||95||Minced beef||94|
|Ice cream||3,7||Whole milk||3.3|
|Peanut butter||0,083||Orange juice||0.0019|
The indicated amount of carnitine in the table corresponds only to the thermally untreated state of the products. During cooking, it can significantly decrease. That is why athletes, in addition to a balanced diet, use specialized supplements.
How to make taking supplements more effective for losing weight
To enhance the effect of taking the drug, you need to follow a number of recommendations:
- select the dosage appropriate to the level of physical activity and health status;
- take the product in accordance with the intervals indicated in the instructions or selected by the doctor (non-compliance with this rule may reduce the effectiveness of the use);
- regular use will allow the drug to accumulate in the body, which will make the effect more stable and lasting;
- if you play sports, then you need to take carnitine no earlier than an hour before training;
- the effect of losing weight will be noticeable only if you follow proper nutrition and include physical activity: the supplement only speeds up the metabolism, and not miraculously relieves you of fat.
When working with nutritional supplements, it’s common to wonder if carnitine is harmful to the body. This can not be said with 100% certainty that this drug is absolutely safe, but there is too little data on its health hazards. All of them, as a rule, are based on improper use or the manifestation of side effects. The latter, as noted above, usually appear in people with individual intolerance to the substance.
If, before using this kind of supplement, consult a doctor and competently approach the selection of dosages, then you probably will not do any harm to your own health.
The selection of an appropriate form of carnitine should be based on its properties, desired effect, and affordability. The cost directly depends on the manufacturer and the type of drug. So, the most affordable are tablet and powder forms (from 260 rubles). The most expensive ones are liquid (from 280 rubles for 50 ml.) And in capsules (from 950 rubles). The latter, however, are recommended for athletes. Carnitine is sold in specialized sports stores, sports nutrition centers, and in some gyms.
The main emphasis in the selection should not be made on the company, but on the producer of raw materials. Among the latter, two are recommended: Sigma-Tau with its Biosint raw materials and Lonza with its Carnipure raw materials.
Reviews about the results of admission are largely the same. In the case when the dosage was correctly selected by the person, proper nutrition and sufficient physical activity were observed, effective weight loss and an increased level of endurance were observed. If a person was limited only to taking supplements, then, of course, there was no such result.