What is L-carnitine?
L-carnitine (known as levocarnitine, vitamin BT, vitamin B11) is an amino acid similar in structure to vitamins that belong to the B group, due to the fact that this amino acid has a number of valuable properties and is often used as a dietary supplement. L-carnitine has a similar effect on the body as vitamins, but nevertheless does not apply to them, since it is synthesized in the body, despite this it is often called a vitamin-like substance.
VALUABLE PROPERTIES OF L-CARNITINE
L-carnitine is known as a fat burning supplement. It transports fatty acids to the mitochondria, where they are actually broken down with the subsequent release of energy. Ultimately, excess fat is burned and additional energy is generated, which is required to maintain the required vital activity. With the exception of the presence in the body of a certain amount of carnitine, to start the desired transformation, one more important condition must be observed, namely a competent diet and physical activity. For athletes, the advantage is that the use of L-carnitine does not lead to the destruction of proteins, as well as carbohydrates.
With the exception of the fight against extra pounds, L-carnitine will be useful in case of:
– increased fatigue and lack of energy;
– various cardiovascular diseases (because it reduces the concentration of “bad” cholesterol, and also slows down the formation of atherosclerosis and lowers blood pressure, while helping to reduce the symptoms of heart failure);
– AIDS diseases, since azidothymidine (a drug used for this disease) provokes a carnitine deficiency, which in turn leads to increased fatigue of the body, a pronounced weakening of the human immune system, as well as muscles;
– diseases of the kidneys and liver, since these organs synthesize carnitine in the body, in the case of their diseases, its volume decreases and external compensation is required;
– a variety of infectious diseases that are characterized by an increase in temperature (high temperature increases the heart rate, and this leads to an increase in energy costs, taking carnitine allows you to release additional energy).
The benefits of l-carnitine during exercise sports and other increased physical activity consists in:
– an increase in energy production in the body, and due to this, fatigue is reduced, working capacity and physical endurance increase;
– reduction of pain in the muscles after training, as it reduces the accumulation of lactic acid;
– accelerated recovery after training and overtraining;
– splitting of adipose tissue, which helps to get rid of excess weight;
– increased protein metabolism, and this in turn accelerates muscle growth.
The recommended daily dose of L-carnitine is:
10-15 milligrams for children up to a year old;
30-50 milligrams for babies from 1 to 3 years old;
60-90 milligrams for children from 4 to 6 years old;
100-300 milligrams for children from 7 to 18 years old;
up to 300 milligrams for adults.
In case of increased mental, physical stress, diseases, stress, pregnancy or breastfeeding, sports, the need for L-carnitine increases several times.
When fighting extra pounds or to increase immunity, 500-2000 mg is required.
With a disease such as AIDS, as well as with diseases of the cardiovascular system, liver, kidneys, infections in an acute form, 500-1000 mg are required.
In the case of intensive sports, 500-3000 mg is required.
With heavy physical labor, 500-2000 mg is required.
L-CARNITINE DEFICIENCY
In the human body, l-carnitine is synthesized with the help of B vitamins (features are important for the synthesis of B12, B9, B6, B3), vitamin C, iron, as well as the amino acids methionine, lysine and a number of enzymes. A deficiency of even one of the above elements can cause a carnitine deficiency.
In the vast majority of cases, a deficiency of this substance is found in vegetarians, athletes, in case of intense physical exertion and with an unbalanced diet.
Signs of deficiency: increased fatigue, decreased immunity, the appearance of excess weight, a variety of heart diseases.
SOURCES OF L-CARNITINE
Food. The main sources include meat, fish, seafood, poultry, milk, as well as dairy products (cottage cheese and cheese are especially useful for this purpose).
Synthesis in the human body
It is synthesized in the liver, kidneys, and also in the brain.
ADVERSE IMPACT L-CARNITINE
Quite often the question arises about the harmful effects of l-carnitine on the body. Despite rumors, multiple studies have shown harmlessness and good tolerability. For this reason, long-term intake of carnitine in large volumes (up to 15 grams daily) does not have any negative effect.
Currently, L-carnitine is one of the safest substances, which is used in the form of specialized supplements by athletes and not only. Harm and side effects have not been established for certain even by many laboratory studies. If in some situations there are any side effects, then they are insignificant and corrected without much difficulty. The benefits of L-carnitine for athletes are simply invaluable. In addition, carnitine helps people suffering from various diseases improve their health, saturate the body with the required amount of energy. Analyzing this article, we can draw the only correct conclusion, namely, in order not to be exposed to the slightest risk, you need to strictly adhere to the dosage of taking L-carnitine.
Despite the great benefits of nutritional supplements, it is worth remembering that they are just one of the aids to improve health.