How to take L-carnitine correctly - a detailed guide

L-carnitine is a vitamin-like substance that is found in the muscle tissue of all mammals, as it plays an important role in metabolism. Human muscle tissue and liver contain about 20-30 g of carnitine, depending on training and genetic characteristics. The need for it ranges from 0.2 to 0.5 g, and can reach up to 2 g per day during ultra-intense training.

L-carnitine is found in many foods that we eat every day, mainly all types of meat, as well as fish, cottage cheese, wheat and others. Despite this, there is often a shortage of carnitine from traditional sources and additional consumption is required, especially for athletes and people leading an active lifestyle and wanting to lose excess weight.

The daily dosage depends on many indicators, in particular on age, anthropometric indicators, health status and level of physical activity. Approximate dosages:

• For children under one year of age – up to 30 mg.
• Children from 1 to 3 years inclusive – 35-60 mg.
• Children from 4 to 6 years old inclusive – 60-100 mg.
• Children from 6 to 18 years old - from 100 to 500 mg.
• For adults who do not engage in sports, 250 to 500 mg is recommended.
• For athletes and people leading an active lifestyle and those who want to reduce excess weight, the recommended daily dose is from 500 to 1500 mg.

Despite the drug not being 100% harmless, you should not exceed the dose of 2 g/day, since this makes no sense, there is no direct relationship between the amount of carnitine consumed and the intensity of weight loss.

The duration of treatment can be from 2 to 6 months.

What is L-carnitine?

Firstly, it should be noted that L-carnitine is not that coveted “magic” pill that will help you lose weight without making any effort. Secondly, the probability that such a “magic” pill exists in principle tends to zero at the speed of light.

So, carnitine is found in muscle tissue and the name comes from the Latin “carnis” - meat. L-carnitine (levocarnitine) is a natural substance related to B vitamins, therefore it is often called a vitamin-like substance, and is also mistakenly called vitamin B11.

This substance is involved in metabolic processes that occur both in muscle tissue and in the liver. The main process in which levocarnitine is involved is the process of producing energy from fats. To be more precise, carnitine transports fatty acids into mitochondria, where oxidation (combustion, perhaps more eloquently) of fatty acids and energy production occurs.

To understand, let’s take a closer look at the process of using lipids as an energy source. Fat accumulated as a result of a couch-office lifestyle can be used by the body in 3 stages:

1. Destruction of fat molecules (triglycerides) into glycerol and fatty acids under the influence of a complex of hormones and enzymes, as well as physical activity.
2. Transport of fatty acids to mitochondria, where the oxidation process occurs
3. Fat oxidation in mitochondria is one of the main processes of providing energy to the body.

Thus, L-carnitine promotes only one stage in the fat burning process. Excessive consumption of L-carnitine will not increase the transport of fatty acids if not enough of them were formed at the first stage. Levocarnitine only increases the effectiveness of aerobic (this is important) training, allowing you to burn a little more fat than without it. Something like this... And yes, training to burn fat should be aerobic, i.e. with sufficient oxygen supply to the tissues, since under anaerobic conditions fat cannot be used as an energy source, unlike carbohydrates.

FAQ

How to enhance the effects of levocarnitine?

It's no secret that if you do not follow the recommended conditions for taking biologically active supplements or medications (by the manufacturer and your doctor), therapy will not bring the desired result.

In order for the beneficial properties of L-carnitine to be fully revealed, it is necessary to exercise physical activity while consuming the compound. The best option is aerobic exercise. Only when body temperature rises slightly and tissues are saturated with oxygen can the vitamin capture fat molecules. Fitness trainers recommend calculating your heart rate for cardio training and sticking to this indicator. To increase your heart rate, do brisk walking, aerobics, and running. The minimum training duration is half an hour. This time is enough to launch the natural processes of fat burning, as a result, levocarnitine will take effect.

In addition to physical activity, for the drug to work, you need to eat right. Focus on foods rich in iron, vitamin C, and protein, which stimulate the production of your own vitamin B11. Low-calorie diets should be abandoned, otherwise the body will not have the strength and “building material” to gain muscle mass and start the process of losing weight.

A balanced diet, regular physical activity, drinking 2 liters of clean water per day is the best way to activate and enhance the effect of L-carnitine to combat extra pounds on the way to a slim and toned body.

What is the difference between vitamin B11 and fat burners?

Levocarnitine is absolutely safe. Many manufacturers add various stimulants to fat burners, which negatively affect the state of the digestive tract and the functioning of the nervous system (caffeine). In addition, there are clandestine supplements that are not certified in the country because they contain prohibited components. As a rule, such substances of the “non-stop” category stimulate the central nervous system, completely depleting it.

Vitamin B11, unlike prohibited components, does not affect the nervous system; the compound works exclusively with the utilization of triglycerides and fatty acids.

How to combine exercise and taking levocarnitine?

First of all, the result of losing weight depends on the correctness of the diet and the choice of physical activity. To get rid of extra pounds, it is recommended to perform cardio exercises 4 times a week, lasting no more than 45 minutes. Remember, too frequent and exhausting workouts will not bring the desired result, since in order to lose weight the body must have time to rest. The muscle recovery period is 48 hours.

If you follow an exercise-rest regime, eat right, but there is no visible effect, it is recommended to introduce L-carnitine into your daily diet. You need to drink the supplement 1 – 1.5 hours before training. Despite the fact that the nutrient is safe for human health, consuming the compound for a long time is not recommended. The duration of taking levocarnitine without interruption depends on the form of the drug. As a rule, it does not exceed 1.5 months, then the course must be interrupted for 2-3 weeks, after which it can be repeated.

Is it possible to take a “fat burning” vitamin at night?

Yes. At night, growth hormone is produced, which regulates fat metabolism. Due to this, fats are involved in the energy exchange reaction during sleep. It is recommended to eat salads and protein foods at night to maintain growth hormone at the proper level. Taking L-carnitine before bed promotes the complete processing of waste fatty acids. In fact, while a person is resting at night, the body burns triglycerides and loses weight.

Is it possible to drink fitness drinks during a workout? Which to choose?

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If the main task of losing weight is to utilize fat, it is better to avoid taking sweet, concentrated sports drink. To get rid of excess weight, the body must quickly burn carbohydrates accumulated in the liver in the form of glycogen, in order to use internal reserves to “melt” fat. When taking fitness drinks, it turns out that after the energy has run out, the body again receives a dose of carbohydrates, which the body “takes to work” first. As a result, the turn to consume (burn) fat never comes.

If the main goal is to build muscle, bars with levocarnitine, fortified and energy drinks will help the athlete replenish energy, increase performance, relieve fatigue, give strength, and dry out subcutaneous fat.

What is the best fitness drink?

When choosing a “sports drink,” we recommend paying attention to the manufacturer and the composition of the supplement. Products must be certified. During intense workouts, give preference to fitness drinks that contain: taurine, ginkgo biloba, ginseng, guarana, casein.

Which brand is better for L-carnitine?

Let's look at the TOP 11 vitamin compounds from branded manufacturers:

• Alcar 750 from SAN;
• Acetyl L-carnitine from Dymatize;
• L-Carnitine L-Tartrate from Al Sports Nutrition;
• L-Carnitine L-tartrate from Allmax;
• L-Carnitine xtreme from Dymatize;
• L-Carnitine from Source Naturals;
• Acetyl-L-Carnitine from Now Foods;
• L-Carnitine from Optimum;
• L-Carnitine Liquid from Now Foods;
• L-Carnitine Concentrate from Multipower;
• Power System L-Carnitine from Power System.

Indications for use

• For weight loss

The main indication for the use of L-carnitine is weight loss. Since L-carnitine plays an important role in the process of burning fat and, therefore, is one of the main agents used in schemes and diets related to weight loss.

• For mental activity

Based on the results of several studies, it can be concluded that the use of L-carnitine helps improve cognitive functions of the brain. And levocarnitine is recommended as a prevention of unwanted changes in the brain with age, as well as as a means of improving memory, concentration and attention.

• To increase endurance

Since L-carnitine promotes the production of additional energy from fat, it is indicated for use in athletes to develop endurance.

Sometimes the drug is recommended for vegetarians who are deficient in this substance due to the exclusion or insufficient consumption of animal products.

Indications and contraindications

Vitamin B11 is used for:

• relieving alcohol intoxication;
• improving memory in people over 60 years of age due to age-related changes in brain cells;
• reducing depression;
• improvement of sexual activity;
• elimination of B11-hypovitaminosis;
• stimulating growth in children.

In addition, L-carnitine is indicated for premature babies, with loss of muscle mass, asphyxia, anorexia nervosa, and in the postoperative period to accelerate tissue recovery.

Contraindications to the use of the drug:

• cirrhosis of the liver;
• diabetes;
• peripheral vascular diseases;
• individual intolerance to the active substance;
• pregnancy;
• breastfeeding period;
• trimethylaminuria;
• hypertonic disease;
• kidney dysfunction.

The possibility of using vitamin B11 for the treatment of mitochondrial myopathy caused by the antiviral drug Zidovudine is currently under study.

Natural sources of carnitine?

L-carnitine is found mainly in animal products, particularly meat and processed meats. In order to meet increased carnitine requirements, traditional sources are often not enough, since in addition to L-carnitine they contain fat and other nutrients that may not fit into the nutrition plan as part of a diet or sports training. In this regard, using L-carnitine supplements may be the best way to go.

However, you should not neglect natural sources of carnitine; the table shows products containing high concentrations of levocarnitine.

Meat and poultry

Fish and seafood

In sea fish, the L-carnitine content rarely exceeds 5 mg, in river fish – up to 4 mg.

Dairy

For comparison, in the table below you can see the carnitine content in foods of plant origin.

It should be borne in mind that during heat treatment of products, 25-30% of L-carnitine is destroyed and this must be taken into account.

Pharmacological properties

L carnitine is a drug whose main active ingredients are active amino acids. Structurally, they resemble the B vitamins produced by our body (l-carnitine is often called vitamin B11 or BT). The product has a pronounced antithyroid, anabolic and antihypoxic effect, activates the regenerative abilities of cells and tissues, accelerates metabolic processes, and increases appetite.

The body's own (endogenous) l-carnitine is produced mainly in the human liver. The exogenous active substance that enters the bloodstream after taking the medicine has similar properties. The medication normalizes metabolism, maintains the activity of coenzyme A. Stimulates fat metabolism, as a result of which the consumption of carbohydrates and proteins in the body slows down.

L carnitine increases the secretion of the digestive glands of the stomach and intestines, increases the efficiency of gastrointestinal enzymes. For athletes, the drug is useful because it reduces the level of lactic acidosis in the blood, reduces the content of fatty deposits in the muscles, and normalizes weight. The medicine has an excellent neurotrophic effect and quickly restores damaged nerve tissue.

Types of L-carnitine

• L-carnitine is 3-hydroxy-4-N-trimethyl-aminobutyric acid, this is the formula that is synthesized in the body from the amino acids lysine and methionine.
• Acetyl-L-Carnitine (ALCAR) is an ester form of L-carnitine with the addition of an acetyl group, which allows the substance to cross the blood-brain barrier. Only this form of carnitine helps improve brain activity. This form is also absorbed faster than the standard form of L-carnitine, but is also excreted much faster.
• L-carnitine L-tartrate is a non-ester (chelate) form of L-carnitine and tartaric acid, which is quickly absorbed in the body and, unlike other forms, remains in high concentration in the blood for a long time. This form is most often used by sports nutrition manufacturers.
• Glycine propionyl-L-carnitine (GPLC) is the ester form of L-carnitine bound to the amino acid glycine. This form has an antioxidant effect in the body and can increase blood flow during exercise, however, it is quickly eliminated from the body.

• L-carnitine fumarate - contains a fumaric group, has good digestibility, as well as antioxidant properties. Rarely used as a source of L-carnitine.
• Which is better?

In order to reduce body weight, it is recommended to choose non-ether forms (pure carnitine or carnitine tartrate), they are absorbed much better than other forms, and the carnitine content in the blood after taking these supplements is much higher and the effect lasts longer. At the same time, to improve brain activity, it is possible to use only the acetyl form.

Release forms

• Powder

Without additives, L-carnitine has a rather unpleasant taste, so powder products usually use various combinations of components, with energy drinks, vitamins, minerals and biologically active substances. Manufacturers are also forced to add such combinations of flavoring additives that will neutralize the unpleasant taste of carnitine and other substances. If you use natural flavors, the price of the product will be astronomical, and artificial flavors have conflicting reviews both in the scientific community and among consumers.

• Pills

L-carnitine in tablet form is most often found in pharmacies. The main disadvantage is the small dosages of the active substance in one tablet. As a result, this form is unprofitable and inconvenient.

• Capsules

The capsule form of L-carnitine is also pure, without additives, impurities, or sweeteners. The capsule usually contains 500 mg of L-carnitine, 4 of which are required per day. Before training, the daily dose is taken once within 30-40 minutes. On rest days, the supplement is taken 2 capsules 2 times a day after meals (the first dose in the morning, the second at lunch or at night). Capsules are washed down with a glass of water.

• Liquid form (ampoules)

This form with a high concentration of the active substance is quite convenient to use. However, when producing a liquid form, manufacturers are forced to add additional ingredients to stabilize taste and shelf life, including fast carbohydrates and preservatives.

• Which is better?

When choosing a form, you need to take into account the concentration of the active substance and price. If we proceed from digestibility, depending on the form of release of the drug and the maximum benefit, then the best options will be in the form of capsules and ampoules with a high concentration of the active substance.

Use of vitamin B11 in medicine

After the discovery of L-carnitine, the beneficial compound was first used in medical practice, and only a few years later the nutrient became popular among athletes. Initially, vitamin B11 was used as a biological supplement to the diet of people undergoing rehabilitation after a heart attack. Today, to increase the effectiveness of the nutrient, it is combined with coenzyme Q10. In addition to stabilizing the condition of “cores,” levocarnitine is used in gastroenterology. The compound normalizes the acidity of gastric juice and has a beneficial effect on liver function.

Instructions for use of the drug

1. To improve immunity and lose weight, it is recommended to take vitamin B11 from 1500 to 3000 milligrams per day.
2. For the treatment of kidney diseases, liver diseases, and heart pathologies, the daily requirement for levokartina is 1000 milligrams.
3. For the rehabilitation of professional athletes after injuries, the daily requirement of L-carnitine is 2000 – 3000 milligrams.

In addition to consuming a synthetic form of the vitamin, patients are advised to enrich their daily diet with foods rich in the beneficial compound (see section Food sources).

How to take L-carnitine correctly?

During strength training

The use of L-carnitine during strength training is not advisable; as already reported above, carnitine only acts during aerobic exercise.

For weight loss

L-carnitine should be used for weight loss based on the content of the active substance, therefore, 500-1500 mg of pure L-carnitine 40 minutes before the start of training or any physical activity. Taking during or after exercise is also inappropriate, since an increased need for L-carnitine is observed only at the time of physical activity; in order to provide the body with an increased amount of the active substance at this moment, the product must be taken 40 minutes before the start of physical activity. For two workouts per day, the portion is divided in half and 250-750 mg is taken before each workout.

Daily norm

To ensure optimal effect, it is recommended to take 500-1500 mg of L-carnitine per day. The use of more than 2000 mg per day is not recommended.

Duration of the course

Regardless of the form and type of L-carnitine, the duration of use is 2-3 months, the maximum period of use is 6 months. After the course of treatment, you should take a break of 2-8 weeks.

Daily norm

The body’s physiological need for levocarnitine depends on the person’s type of activity, age, gender, weight, and the presence of diseases.

For newborns and infants up to one year, the daily requirement of vitamin B11 is 10-15 milligrams, for children from 1 to 3 years old - 30-50, for children from 4 to 6 years old - 60-90, for school-age children and adolescents from 7 to 18 years – 100-250, for adults – 300.

The liver and kidneys of healthy children, men and women produce L-carnitine from the amino acids lysine and methionine, fully covering the body's need for this nutrient. However, this occurs only under the condition of proper nutrition and sufficient intake of vitamins, C, and methionine.

The daily requirement for levocarnitine increases in people who lead an active lifestyle, experience heavy physical activity (during training), mental stress, or have diseases of the digestive system.

At the same time, the opinions of nutritionists regarding taking large doses (2000-4000 milligrams) of vitamin B11 are not clear. Some believe that systematically exceeding the daily dose of 300 micrograms can cause adverse reactions (allergies), addiction of the body, and as a result, reduce the production of its own levocarnitine. As a result, this will serve as a reason for the development of addiction. Other nutritionists believe that increasing the norm has a beneficial effect on the human body: it improves the functioning of the heart, blood vessels, energy metabolism, and “dries out” muscle mass.

Depending on the form of release of the drug

• Taking L-carnitine tablets

L-carnitine tablets are taken according to the manufacturer's instructions, not exceeding the daily allowance of 2000 mg. The tablets take a little longer to digest, so it is advisable to take them 40-60 minutes before starting a workout or physical activity.

• Taking L-carnitine capsules

The capsules are absorbed quite quickly, so they should be used according to the instructions, not exceeding the maximum daily intake 40 minutes before the start of physical activity.

• Taking L-carnitine in liquid form

Take according to instructions, without exceeding the maximum dosage, 40 minutes before training. If necessary, you can dilute the ampoule in a glass of water. Please note that often the liquid form contains sugars and other components that may interfere with optimal goal achievement.

• Taking L-carnitine powder

One serving is equal to one measuring spoon provided by the manufacturer, which must be diluted in 250-300 ml of water. Take 40 minutes before training.

Regardless of the form of release and the type of L-carnitine, there is no need to exceed the maximum dosage of 2 g. Since there is no direct relationship between the concentration of carnitine and the weight loss process. As stated above, the process of burning fat is a multi-stage process, and carnitine affects only one stage.

How to take with other drugs?

• L carnitine and BCAA

L-carnitine combines well with almost all sports nutrition products and dietary supplements, and in particular with branched chain amino acids (BCAA). The combined intake of BCAAs and L-carnitine will ensure the preservation of muscle mass while burning fat, and will also speed up recovery after training and improve metabolic processes. Also, taking carnitine along with protein supplements will allow for more efficient fat burning, since increasing the protein component of the diet indirectly helps to start the fat burning process.

• L-carnitine and creatine

L-carnitine also combines well with other substances synthesized by the body, including creatine. However, it should be understood that creatine is a mass-gaining supplement and its use promotes fluid retention in the body and muscle tissue. Which is not really necessary when losing weight, given that the process of fat oxidation leads to the formation of additional fluid.

Main mistakes when consuming L-carnitine

There are practically no side effects from the use of carnitine, but improper use can reduce the effect of use to 0. Main errors when using:

1. Wrong appointment time. When taking it, it should be taken into account that the maximum activity of L-carnitine is achieved 30-40 minutes after application and lasts 2-3 hours. Based on this, it is necessary to take carnitine 40 minutes before the start of physical activity.
2. As already mentioned, levocarnitine is not a magic pill and works only in combination with physical activity; the effect can be significantly increased by balancing the diet and removing excess useless calories from it.

Tips and tricks

To achieve maximum effect and get the perfect body. It is necessary to take a comprehensive approach to solving the problem.

1. Traditional food. It is necessary to reduce the content of fat and fast carbohydrates (sugar) in the diet. It’s better to give up sugar altogether; now there are quite a lot of opportunities to satisfy your sweet needs without consuming sugar. Increase the protein content in the diet (lean meat, chicken, turkey, fatty fish). In general, it is necessary to provide an energy deficit to mobilize the breakdown of internal fat deposits.
2. Increased activity. First of all, you need to introduce systematic cardio exercise (aerobic exercise) into your life. As mentioned above, only with aerobic exercise is carnitine effective and promotes fat burning. At the same time, strength training should also not be neglected, since an increase in muscle mass will speed up metabolic processes and increase the amount of carnitine that is stored in the muscles.

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Tokaev Enver Saidovich more details Khasanov Adam Alievich more details