Benefits of using L-carnitine

L-carnitine is one of the dietary supplements with the longest career on the market. Probably, even if you have nothing to do with fitness so far, you have heard the name of the preparation or seen it on store shelves. No wonder - the benefits of using L-carnitine are numerous. Let's take a look at the most important ones

Basics: Where can we find her?

L-carnitine is a chemical compound that is primarily stored in our skeletal muscles and heart (its name itself comes from the Latin "carnus" meaning "muscle"). It occurs in the form of L and D isomers, with only the first of these exhibiting biological activity. In what foods can we find it? Most can be found in meat and fish, slightly less in dairy products and yeast.

Warning: shortages

From the above, it follows that people who follow a vegetarian or vegan diet should be especially careful about L-carnitine deficiencies. The level of L-carnitine in vegetables and fruits is insignificant, and mushrooms are the best plant products in this regard. L-carnitine is synthesized from lysine in the liver, kidneys, and also in the brain, and its synthesis requires, among others, vitamin C, B6, and iron. Importantly, heat treatment of food (frying, baking) deprives it of lysine to a large extent, which in turn reduces the chance of producing L-carnitine from it. In addition, any deficiency of vitamin C or B6 can also affect the increased demand for L-carnitine (let us recall that plant-based diets usually require supplementation with vitamin B6!).

People suffering from heart, liver or kidney disorders should be careful about L-carnitine deficiency.

Benefits: What can you gain?

L-carnitine:

• takes part in fat metabolism, showing cholesterol-lowering effects
• is responsible for the transport of fatty acids to mitochondria
• increases the burning of fatty acids and helps prevent unnecessary kilograms
• affects our hormonal activity, including that related to testosterone and thyroid (it is worth remembering that thyroid hormones also play a role in fat burning)
• has an antioxidant effect
• with longer supplementation, it has a positive effect on our nervous system, stimulating cognitive abilities
• supports the removal of lactate from the body, the molecules of which, created during intensive training, increase the feeling of fatigue
• thus, it can extend the duration of intense effort, e.g. during endurance sports

L-carnitine supplementation ensures that the proper level of this compound is maintained in the body, and thus gives you the chance to take advantage of the full range of benefits it brings. This amino acid is most often used by those who are trying to lose unnecessary ballast. Since L-carnitine takes an active part in the fat burning process, its regular intake, combined with a well-considered diet and physical activity, can contribute to more efficient lipid management. However, it should be noted that L-carnitine itself is not a magic slimming agent and taken as a substitute for exercise and with a calorie balance that we are unable to convert into energy, it will not meet our expectations.

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