What is and what function does L-carnitine have?
L-carnitine is an amino acid found in our body and plays an important role in the production of energy using fats.
The benefits of taking L-carnitine as a supplement include:
- Increased energy level: L-carnitine helps to increase the body's production of energy by transporting fatty substances to the cells to be used as a source of energy.
- Weight loss: L-carnitine can help increase fat burning and reduce body fat, which can lead to weight loss.
- Increased endurance and performance: L-carnitine can increase endurance and physical performance by increasing the transport of fat to the cells to be used as energy during exercise.
- Better heart function: L-carnitine can help improve the heart by reducing damage to the heart muscle and increasing the circulation of blood and oxygen.
How much supplement should I take?
The recommended daily intake (RDI) of L-carnitine varies based on age, gender and physical activity. In general, the following dosage is recommended:
- Adults: 250-2000mg per day
- Athletes: 500-2000mg per day
It is important to note that L-carnitine can interact with some medications and that high doses can cause side effects such as nausea, diarrhea and stomach discomfort. It is therefore best to get advice from a doctor before you start taking L-carnitine or any other supplement, especially if you have an underlying health problem.
Is there any research that can be referred to?
Yes, there are many studies that have investigated the effects of L-carnitine on a number of health benefits. Here are some references to studies that may be helpful:
- Weight loss:
- A 12-week double-blind randomized controlled trial of L-carnitine supplementation in overweight and obese adults. ( https://www.ncbi.nlm.nih.gov/pubmed/22150425 )
- Increased energy level and endurance:
- The effect of oral L-carnitine supplementation on endurance exercise performance in healthy adult men: a systematic review and meta-analysis. ( https://www.ncbi.nlm.nih.gov/pubmed/30350266 )
- Better heart function:
- The effect of L-carnitine supplementation on cardiovascular risk factors: a systematic review and meta-analysis of randomized controlled trials. ( https://www.ncbi.nlm.nih.gov/pubmed/31354557 )
It is important to note that the results of individual studies may vary and that more research is still needed to determine the exact impact of L-carnitine on health. It is always best to discuss any health problems and supplement use with a doctor before starting to take anything new.
