L-carnitine is a naturally occurring amino acid derivative that transports fatty acids into your cells to be processed for energy. It is made by your body and also available as a supplement. L-carnitine is often taken as a weight loss supplement, and it has several benefits for health. Here are some details about L-carnitine:
Positive effects:
- L-carnitine supplementation significantly reduced body weight, body mass index (BMI), and fat mass.
- L-carnitine may help increase weight loss and fat burning.
- L-carnitine may aid muscle soreness and recovery in exercise.
- L-carnitine can improve cholesterol and triglyceride levels by a small amount.
- L-carnitine can improve exercise tolerance in people with chest pain.
- L-carnitine can improve symptoms and increase exercise ability in people with heart failure.
Negative effects:
- L-carnitine supplements may cause nausea, vomiting, stomach upset, heartburn, diarrhea, and seizures in some people.
- L-carnitine supplements may interact with certain medications, such as blood thinners, thyroid hormone, and valproic acid.
Ingredients or materials:
- L-carnitine L-tartrate: This form is commonly added to sports supplements due to its rapid absorption rate. It may aid muscle soreness and recovery in exercise.
- Propionyl-L-carnitine: This form is well-suited for circulatory issues, such as peripheral vascular disease and high blood pressure. It may boost the production of nitric oxide, which improves blood flow.
- Acetyl L-carnitine: This form plays a role in metabolism and possesses neuroprotective properties that may help protect the nervous system. It may be better taken up by the intestines and the muscle cells, not to mention the brain, in the absence of food. Therefore, this form of carnitine may be stacked with other ingredients that enhance fat burning, such as caffeine and green tea and taken between meals.
When to take L-carnitine for fat loss:
One strategy that works well for both fat loss and performance benefits is to take 2-3 grams of acetyl-L-carnitine with other fat-burning ingredients without food between meals, and to take one dose of L-carnitine or L-carnitine L-tartrate with a post-workout meal. However, the recommended dose varies, and around 500–4,000 mg (0.5–4 g) seems to be both safe and effective.
