L-carnitine: what are its main benefits and how to take it

A L-carnitine is a nutrient naturally produced by the body from the amino acids lysine and methionine, found in foods of animal origin, such as red meat, fish and dairy products. Today, it is also consumed in supplement form by those looking to lose weight. But how far does this make sense?

At a fundamental level, L-carnitine actually plays an important role in energy metabolism, mainly in the transport of long-chain fatty acids to the mitochondria, where they are oxidized to generate energy. This is especially important during physical exercise, when the body needs a quick and efficient source of energy.

And although in most cases the human body is capable of synthesizing it on its own, supplementation can be useful in certain circumstances – such as in vegetarian diets or in people with medical conditions that affect the absorption or synthesis of that nutrient.

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What are the benefits of L-carnitine?

Potential benefits of L-carnitine include improvements in fat metabolism, which can increase endurance and promote fat burning during physical exercise. Furthermore, supplementation with L-carnitine can help reduce muscle fatigue, improve physical performance and facilitate recovery after intense exercise.

Consumed without adjustments in lifestyle, diet or exercise, L-carnitine alone will not promote weight loss. But, if it is part of adopting healthier habits, it can give an extra boost to the body to metabolize fats. Still, more studies are needed to determine the size of this impact.

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In terms of cardiovascular health, L-carnitine is associated with reducing triglyceride and cholesterol levels, in addition to improving cardiac function. Some studies also suggest that it may have neuroprotective effects, contributing to brain health and cognitive functioning.

The impacts of long-term use, however, are still little studied, and research demonstrating advantages generally considers use for limited periods.

It is also important to note that the benefits of L-carnitine may vary from person to person, and supplementation may not be necessary for everyoneespecially for those who already have a balanced diet.

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How to take L-carnitine?

Regarding dosage and how to take it, the recommended dose of L-carnitine may vary depending on the objective and type of supplement used. Generally, doses range from 500 mg to 2 g per day.

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It is important to follow the supplement manufacturer’s instructions and consult a healthcare professional to determine the appropriate dose for you.

L-carnitine is available in different forms, including capsules, tablets, liquids and powders. It can be taken before exercise to increase the use of fat as an energy source or after exercise to aid muscle recovery.