L-carnitine - the best fat burner?
L-carnitine is considered to be one of the most popular sports supplements of the category "fat burners".Typical statements that can be found in reviews about his admission are optimization of fat burning, improving metabolism, getting rid of excess fat and reducing body weight.
However, despite the fact that L-carnitine is widely advertised as a fat burner, numerous scientific studies tend to reckon it to the means necessary for older people to maintain brain activity, and not to sports supplements for weight loss.
What is L-carnitine?
L-carnitine( Levocarnitine) is a natural substance related to vitamins of group B. The main source of L-carnitine in the human diet is meat and milk, however a healthy organism is capable of synthesizing the amount of levocarnitine necessary for metabolism independently.
Total reserves of L-carnitine in the human body are about 20-25 g, most of which are in skeletal muscles. The main function of Levocarnitine is participation in the energy metabolism within cells and the transfer of fatty acids into the mitochondria, where the energy of ATP is formed from fats.
Does L-carnitine burn fat?
On the one hand, L-carnitine is indeed a mild stimulator of the central nervous system and metabolic mechanisms. Its use in the form of sports supplements can increase the overall level of human activity and indirectly lead to a smooth decrease in body weight.
On the other hand, the effectiveness of its stimulating effect on the body is less pronounced than that of ordinary caffeine. Among other things, none of the many scientific studies has been able to unambiguously prove that taking L-carnitine in tablets or in liquid form helps to burn fat.
L-carnitine deficiency in the body
Despite the fact that the lack of L-carnitine in the body can cause weight gain and the development of obesity, such a deficit is extremely rare, and medical statistics only indicate one case of lack of levokarnitina at 40-100thousand people.
The vast majority of people get enough of the normal amount of L-carnitine along with normal food for normal metabolism. Theoretically, vegetarians and vegans may fall into the risk group, since L-carnitine is not contained in plant products - however, there is no statistics on this topic.
How do I take L-carnitine?
Because there is no clear evidence of the efficacy of L-carnitine as a means for fat burning, there are no optimal doses or regimens. However, the manufacturers of this supplement recommend taking 200 to 3000 mg of Levocarnitine 30-40 minutes before training.
In some materials, on the contrary, it is a question of taking L-carnitine together with usual food to increase the percentage of its assimilation. This sounds logical, since this substance does not act instantaneously, but accumulates in the body and is involved in metabolic processes only if necessary.
Harm and side effects of L-carnitine
According to the information currently available, the administration of L-carnitine in the form of capsules, tablets or in liquid form does not adversely affect healthy people. Specific contraindications to taking Levocarnitine do not exist, however, the drug is not recommended during pregnancy.
In extremely rare cases, when taking L-carnitine, allergic reactions, abdominal and pelvic pain, abnormal gastric function, muscle weakness can be observed. Also in the literature are described single cases of development of convulsions and convulsive seizures. Do I need to take Levocarnitine?
Although in theory, L-carnitine should help increase work capacity in power and cardio workouts by improving the synthesis of energy from subcutaneous fat and the simultaneous preservation of glycogen stores, practical scientific research does not confirm this.
In simple terms, despite the fact that L-carnitine definitely affects the metabolism in the human body and to some extent improves metabolism, the use of this substance as a fat burner definitely will not bring the desired result in the form of rapid weight loss.
L-carnitine is one of the most publicized additives in the category "fat burners", but scientific studies deny its effectiveness as a means to reduce weight. Potentially, the use of L-carnitine in tablets can be useful more for the elderly.