Carnitine diuretic effect. The benefits of using L-carnitine

Sports nutrition, a slim figure, strong muscles are one of the favorite topics for discussion in modern magazines, television talk shows and the Internet space. Perhaps each of us at least once stopped in a store or pharmacy in front of beautiful boxes with the inscription “L-carnitine. Your ideal body ”or have not heard, from acquaintances attending fitness clubs, stories about an unusually effective, revolutionary means for losing weight. So does the mysterious carnitine really work wonders?

What it is

Carnitine, derived from an amino acid, is found in almost every cell in our body. Its name comes from the Latin word "carnus", which means "meat" (originally this substance was obtained from meat). Carnitine is commonly referred to as a series chemical compounds, including L-carnitine, acetyl-L-carnitine and propionyl-L-carnitine.

The role of carnitine in the human body is difficult to underestimate. Carnitine transports fatty acids to the mitochondria (the "energy station" of the cell), where they are broken down with the release of energy, as a result of which excess fat is burned and at the same time additional energy is generated that is necessary to maintain high vitality. It also removes toxic compounds from the body, thereby preventing their accumulation. Carnitine is found predominantly in skeletal and cardiac muscles, which use fatty acids as their main "fuel".

The human body itself produces carnitine in an amount sufficient to maintain its normal life. Sometimes for certain genetic or medical reasons in some people (such as premature babies), this production process may be impaired, making carnitine a conditionally essential nutrient for them.

Healthy children and adults do not need to take carnitine in the form of special nutritional supplements, as the liver and kidneys produce enough of this substance from amino acids for vitality.

Carnitine deficiency

In the body, carnitine is synthesized with the participation of vitamins C and group B (especially B3, B6, B9, B12), iron, as well as the amino acids lysine and methionine, and a number of enzymes. Lack of at least one of these substances can provoke a deficiency of carnitine.

More often than others, a deficiency of this substance is found in vegetarians, athletes, with increased physical exertion and an unbalanced diet.

Symptoms of carnitine deficiency, as a rule, are fatigue, decreased immunity, the appearance excess weight and cardiovascular diseases.

As with most natural substances, the carnitine molecule has two forms that are mirror images of each other.

To distinguish between these forms, scientists use the letters L and D. The “L” form functions in the human body, so in journal articles and ingredient lists of nutritional supplements, carnitine is usually referred to as L-carnitine, in Lately which has become perhaps the most advertised and popular substance that provides guaranteed and rapid weight loss.

We will talk about whether this is really so and whether the effect of L-carnitine on the body is limited to weight loss, we will talk a little later.

What can be useful for

For heart health. The beneficial effect of carnitine on cardiovascular health should be of interest to everyone, especially those who are at risk of developing coronary heart disease. As a result of medical research, a relationship has been identified between low concentrations of carnitine in the heart muscle and heart failure. Carnitine provides an increase in blood flow to the heart and an increase in the level of "good" cholesterol, while reducing the concentration of "bad". As a result, the risk of developing coronary heart disease is reduced.

For the treatment of the syndrome chronic fatigue symptoms of which include muscle and joint pain, depression, anxiety, irritability, headaches, bowel problems, and loss of appetite.

In diseases of the kidneys and liver, since it is these organs that synthesize carnitine in the body, then with their diseases there is a sharp decrease in its amounts and external compensation is necessary.

With various infectious diseases with an increase in temperature heat increases the heart rate, which leads to an increase in energy expenditure, and taking carnitine allows you to release this additional energy.

Mind is the key to health, or Carnitine is not “losing weight”!

Millions of people dream of having a slim body, wanting not only to get a good figure, but also to improve their health. Today, thanks to the development of the so-called fitness industry, which promotes special sports nutrition along with an active lifestyle, L-carnitine has become widely known as a fat-burning supplement that anyone can buy today in a pharmacy, sports club, and even in an ordinary shopping center.

Beautiful colorful stickers on bottles and packages with pills simply cannot help but attract attention, promising (often on foreign language without translation into Russian) to make your body perfect. However, nowhere does it appear that a necessary condition for obtaining this wonderful result is the observance of a competent diet prescribed by an experienced nutritionist, and the presence of sufficient physical activity.

So, one visitor to an Internet forum dedicated to the topic of healthy eating was sincerely surprised and indignant at her body weight that continued to grow. As it turned out, the diet of this person consisted of dishes purchased at fast food restaurants, which she washed down with drinks containing large doses of L-carotene.

Sometimes people visiting fitness centers are literally "hooked" on preparations with L-carotene. Indeed, after the start of regular use of this nutritional supplement, it seems that performance improves, physical endurance increases, fatigue decreases, the process of muscle growth increases and decreases pain after training sessions.

Inspired by such a fantastic effect, amateur athletes are hostages modern drugs with L-carotene, containing not only useful, but also harmful substances, often destroying the liver.

“My acquaintance with L-carinitin took place two years ago,” complains another forum visitor. - For 8 months I went to the gym intensively, from Monday to Friday, two classes a day, and before each workout I drank L-carnitine for half an hour. She threw off the ill-fated 8 kilograms. I had more than enough strength, I regretted that the gym was closed on Saturday and Sunday. But the time has come for the holidays; I gave up training and my favorite sour liquid for three months. Appetite doubled or tripled, and there was great fatigue. When, finally, I decided that I didn’t have extra kilos, I stopped drinking L-carnitine altogether, but this time I was so tired that I simply could not force myself to get up from the couch. Bottom line: the lost kilograms returned in full, chronic fatigue was added, which does not pass at the present time. I don’t know which doctor to go to and where to go.”

“You are telling a lie! L-carnitine is an amazing thing, the muscles do not clog, the strength is the sea. I advise everyone,” another fitness enthusiast writes on the same website.

From the foregoing, we can draw the following conclusion: carnitine is not so terrible, but not as useful and harmless as you might think. If you are planning to go in for sports or are already doing it, you want to find a slender toned body and at the same time maintain health, do not succumb to the persuasion of fitness managers interested in selling the so-called “sports drugs” and do not pay attention to recommendations from the category “I advise everyone”.

Go to a competent nutritionist and sports doctor, get tested, find out your contraindications. Only an experienced specialist will be able to choose the optimal physical activity for you and prescribe the intake of the necessary nutritional supplements in the right amount.

Finally, some more statistics. Scientists who have been researching nutritional supplements for twenty years still cannot find evidence that supplementing L-carnitine in doses of 2-6 grams (which is how much carnitine is found in over-the-counter drugs) per day can improve stamina and physical performance in healthy people. And remember: all nutritional supplements are just one of the auxiliary tools on the way to your health and beauty.

Good day, regular blog readers and passers-by! Many overweight people at least once in their lives thought about weight loss and how to do it with minimal effort with the help of fat burners.

Get instructions on how to use L-carnitine (L-carnitine), whether it is a fat burner, how to take it for weight loss, which is better to choose: liquid, capsules or powder.

If you have any questions, you can always ask them in the comments to the article, which are located at the end of the article.

You will also learn about contraindications and side effects, use in pregnant and lactating women, and also read my review and it.

And at the end of the article you will find information about the latest research on this substance, which, to put it mildly, did not please me very much.

What is L-carnitine and what is it for?

Carnitine or L-Carnitine, or L Carnitine, or Levocarnitine is widely used as a sports nutrition to burn fat. But this is not the only indication for which carnitine is used. It is also called vitamin B11 (Bt), but it is not a vitamin.

In the article, I talked about various pills that supposedly work without dieting and exercise. Carnitine is not one of them, and I will tell you why.

Let me tell you briefly about this substance. Carnitine is a vitamin-like substance belonging to the B vitamins, which, unlike vitamins, is synthesized in the human body. There are 2 forms of this substance: L-carnitine and D-carnitine. In order to lose weight, L-carnitine is used, D-carnitine is dangerous and harmful to the body, because it is the complete opposite. Therefore, we will focus on levocarnitine.

L-carnitine is synthesized in the liver and kidneys from two essential amino acids (methionine and lysine), and then distributed to other organs. In the human body, it is constantly present in the muscles and liver. The mechanism of action of this substance is based on the utilization of fatty acids, that is, it transfers fats to the cell, where they burn in the mitochondria (“blast furnaces” of the cell), with the release of energy.

But basically, carnitine enters the body with food, mainly with meat and dairy products, it contains a small amount in plants. When there is a deficiency in the intake of this substance, the compensatory mechanism of synthesis in the liver and kidneys is activated. But this process is dependent on many other substances, such as:

• Vitamins: C, B3, B6, B9
• Minerals: iron
• Amino acids: lysine and methionine
• Enzymes

If for some reason one of the components is missing, then the synthesis of carnitine by the liver is completely impossible. This situation can occur in people who do not eat meat and dairy products or who receive an insufficient amount of factors for self-synthesis. Vegetarians may be included in this category.

I think that's why some vegetarians can gain weight, they just have a carnitine deficiency and fatty acids are not oxidized in cells, but are deposited in fat depots. In this case, they need to administer separately drugs based on L-carnitine, it can be sports nutrition, and various dietary supplements (about them a little later).

The benefits and harms of el-carnitine

In addition to influencing lipid metabolism El-carnitine has other properties and effects as well. Now I will list the main ones, and then I will talk about each in more detail:

• participates in the process of burning fat in the muscle cell
• affects mental activity
• slight anabolic effect
• promotes detoxification
• Influence at cardiovascular system

L-carnitine is a fat burner

The main function of levocarnitine is “fat burning”. Please note that I wrote in quotation marks. This means that I want to show that l-carnitine is not really a fat burner, that is, it only helps in the fat burning mechanism.

NOTE that this substance does not break down fat cells, does not contribute to the release of fatty acids into the blood, it only promotes the penetration of fatty acids that are already in the blood into the cells various bodies(muscles, brain, heart, lungs, etc.), since this mechanism is very limited in the absence of carnitine. And how these fatty acids get into the blood from the fat cell is another question, but I will talk about this later.

But not only carnitine is involved in the process of utilization of fatty acids in mitochondria. It only contributes to the entry of fatty acids into the muscle cell, but the fat must reach the mitochondria and pass through its double membrane. This is where the second substance is needed, which works with L-carnitine in tandem - coenzyme Q10 or ubiquinol. Sometimes lipoic acid is also added to the regimen.

In order for fat burning not to stop, but to continue, an adequate concentration of this substance is necessary, the concentration of which decreases with age. Therefore, I recommend taking them together or at the same time.

But I must warn you that in a relatively calm state, this carnitine has practically no effect. The best effect is obtained when its intake coincides with physical activity. I told you that you need to somehow expel fatty acids from the fat cell, and this can only be done with the help of physical activity.

Physical activity should be adequate, and not 20-30 minutes. The fact is that fatty acids leave the depot only when glycogen stores are depleted. It is then that fats begin to be consumed for energy production. This happens 30-40 minutes after the start of an aerobic workout. Thus, after the start of burning fat, you need to work out at least another 30 minutes.

As a result, such a picture is obtained. Fatty acids are brought to the muscle cell on a trolley, and carnitine, like a driver, actively throws them into the furnace (muscle cell or cell of any other organ) of the armored train. Acids are burned, and as a result, energy is obtained that goes to build up the train (muscles, heart, brain).

Effect on mental activity

An increase in mental and physical energy is also a pleasant effect of levocarnitine. Scientists in the study of this substance noticed that when using 2 g of carnitine per day for 6 months, indicators of mental and physical activity improve. Increases endurance to any physical and mental stress.

By consuming carnitine before exercise, you can increase endurance, which will make it possible to work harder, and this in turn will effectively burn even more fatty acids.

Has a neurotrophic effect and restores the structure nervous tissue.

Anabolic action

The anabolic effect of this substance is also a big plus in sports and fitness. It has been observed that L-carnitine is able to increase muscle mass, of course, not as powerful as testosterone, growth hormone, insulin and other similar drugs do. But in the process of so-called drying in athletes, he will not let the muscle mass melt, but only the fat reserve will go away, that is, the subcutaneous fat goes away, and the muscles remain in the same volume.

Detoxification

The detoxifying effect lies in the fact that L-carnitine supports the functioning of the liver and contributes to the neutralization of organic acids and xenobiotics, and also helps the work of various enzymes. In addition, levocarnitine is an antidote for valproic acid poisoning.

Effect on the cardiovascular system

The impact on the cardiovascular system also does not go unnoticed. This effect is due to lower cholesterol levels, which prevents the progression of atherosclerosis and the development of formidable diseases such as myocardial infarction and cerebral stroke.

But this effect is currently disputed, read on and you will understand why. In addition, carnitine improves the metabolism of the heart muscle, which, as you know, feeds on 70% fatty acids. Therefore, in developed countries, carnitine is widely used in treatment regimens and courses. cardiovascular disease.

In addition to all these effects, levocarnitine has an antioxidant, neuroprotective effect, improves immunity and resistance to stress, and prevents the development of osteoporosis.

In some guidelines, L-carnitine is recommended as an additional treatment for heart disease, hypertension, diabetes mellitus, thyrotoxicosis, anorexia, this substance is also prescribed for children, starting from infancy, especially premature and debilitated, with impaired cardiac conduction, with poor growth and weight gain.

What foods contain L-carnitine

So, about the benefits and possible harm you already know this stuff. Perhaps you have already decided to start actively consuming it, so it remains to choose in what form you want to do it. Where is this “miracle substance” contained?

L-carnitine is found in large quantities in red meat: beef, lamb, pork, venison, salmon, wild boar, etc. In addition, it is also found in other products. For your convenience, I am posting a comparative table that shows the amount of carnitine per 100 g of products. But you need to take into account the fact that during heat treatment, part of the carnitine is lost.

Getting carnitine with food is certainly good, but how much meat do you need to eat to get an adequate dose for sports? By the way, I forgot to say that in ordinary life daily requirement in this substance, approximately 300 mg, and when playing sports, the dose increases significantly and reaches 2000 mg per day or more. Therefore, it is recommended to use L-carnitine additionally in the form of sports nutrition or dietary supplements.

Which L-carnitine is more effective in losing weight

El-carnitine is available in several types of chemical compounds. What are the properties of the bottom and what is the difference between them? Let's try to figure it out. I will be very grateful if, if you find an inaccuracy in the text, you will direct me to the right way and fix it.

So, the biological substance is represented on the market by the following compounds:

• L-carnitine tartrate
• L-carnitine fumarate
• Acetyl L-carnitine
• Propionyl L-carnitine
• Pure L-Carnitine (Base or Free Form Base)

L-carnitine tartrate

Today it is the most biologically active form and with high bioavailability, despite the fact that acetylcarnitine later appeared and tried to displace it.

Getting into digestive tract, it is easily broken down into pure carnitine and tartaric acid. They are taken separately. It is most often recommended to help in weight loss.

L-carnitine fumarate

The bioavailability of this compound lags far behind. It is obtained by combining fumaric acid and pure levocarnitine. This salt has a lesser lipotropic effect, but the effect on the work of the heart and blood vessels remains the advantage of the substance.

Acetyl L-carnitine

Acetylcarnitine was invented relatively recently. An acetyl group is attached to regular carnitine. In this way, manufacturers thought to improve bioavailability and digestibility. But unfortunately this did not happen - this is a minus. But this compound has an excellent ability to penetrate the blood-brain barrier to the brain - this is a plus.

As a result, acetyl L-carnitine has a pronounced effect of stimulating the metabolic processes of the brain, improving memory, thinking and preventing mental age-related disorders and chronic fatigue syndrome.

Propionyl L-carnitine

It is a carnitine ester that is most commonly released in association with the amino acid glycine. It turns out a certain complex - Glycine propionyl-L-carnitine (GPLC). The main function, in addition to participation in lipid metabolism, is to enhance the synthesis of nitric oxide (NO). This is a very important substance that is produced in the cells of blood vessels and has a vasodilating effect.

This is very important for people with cardiovascular disease, suffering from ischemic disease heart failure, intermittent claudication, erectile dysfunction, etc. Also, this substance has shown its antioxidant properties, enhances testosterone synthesis and affects sperm quality, reduces lactic acid levels after exercise, and also increases endurance.

Together with acetyl L-carnitine, doctors use it in the treatment of chronic fatigue syndrome.

100% pure L-carnitine

Athletes call this carnitine base or classic carnitine. Bioavailability is not inferior to carnitine tartrate. You can see this in the picture below.

Despite this, pure carnitine is slightly cheaper. You can compare prices and choose the one you like best.

Instructions for carnitine chloride

What is this connection? A long time ago, about 50 years ago, a new substance was first obtained - carnitine, and its very first form was precisely chloride. To date, it has lost its former popularity. The composition of this compound includes not only the L-isomer of carnitine, but also its D-form.

Therefore, this DL-carnitine chloride has been used successfully in the treatment neurological diseases. However, it has not found its application in sports, but all because of its D-isomer in the composition.

This substance is produced to this day exclusively for therapeutic purposes in neurology. Release form - 10% solutions for intravenous and intramuscular injection 5 ml.

Instructions for L-carnitine: how to take it for weight loss

I recommend buying sports nutrition in specialized stores or from serious companies that produce dietary supplements. Optimal doses are from 500 to 3000 mg of carnitine per day, the dose is usually divided into 2-3 doses. It does not make sense to increase the dose beyond 3000 mg, since this does not increase its effectiveness. As a rule, it is recommended to take the drug 30 minutes before training and immediately after.

There is no specific course of admission, such a scheme of admission implies long-term use until you reach the desired result and lose weight.

Can you drink e-carnitine without training?

The main condition for taking the supplement is physical activity and sports. You will send your money straight down the toilet if you start drinking it without training. Remember its main action, if necessary, go back and reread it again.

After taking levocarnitine, some feel a surge of energy, they train with even greater performance. The negative point is an increase in appetite, which is difficult to curb. But not everyone sees it.

Forms of release of bioadditives

Today, there are the following forms of release of carnitine:

• tablets and capsules
• drinking ampoules
• powder for dilution in liquid
• liquid concentrate
• prepared drinks with carnitine

If we compare the effectiveness of the substance, then there is no difference in what form to buy if the manufacturer is widely known and has long been in the sports nutrition market. Everything depends on the ease of use, as you like.

Usually liquid forms contain not only basic carnitine but also all sorts of vitamins, minerals or other useful material. Therefore, it is up to you to decide what suits you best, but until you try, you will not know. Many people prefer 100% pure carnitine with no additives or impurities.

L-carnitine which company is better

Today, all carnitine is obtained synthetically. Large factories produce this substance, and then sell it to various companies that produce jars of dietary supplements. There are a lot of such factories in the world, among which are China, India, etc. Choose the best dietary supplement, you need not by name or end company, but by the original company that supplies raw materials.

Worldwide, the best suppliers of L-carnitine are:

• Italian company Sigma-Tau (name of raw materials - Biosint)
• Swiss company Lonza (the name of the raw material is Carnipure)

All of the supplements that I have recommended above contain high quality carnitine and you can safely order them. A quality product will never be cheap. Cheaper alternatives will never work the way pure L-carnitine does. Look for brand names on the packaging to indicate the source of the raw material. Below in the picture you see my carnitine from Now Foods and the brand name "Carnipure"

Side effects and contraindications of L-carnitine

Since the discovery of levocarnitine, many studies have been conducted, and in some the dose was deliberately overestimated hundreds of times, but harm from the use was not revealed. Carnitine does not accumulate in the body, the excess is actively excreted from the body with urine and feces. Its safety is confirmed by the fact that it is used in pediatrics for the treatment of premature babies, as I mentioned above.

As for the side effects, they are so unlikely and insignificant that the benefits of carnitine far outweigh its disadvantages. So, since a lot of energy is released during the intake of L-carnitine, it is possible to develop problems with falling asleep. To avoid this, it is recommended to take it in the morning, especially since at this time its action is most effective.

Very rarely, individual intolerance in the form of nausea, headache or stool disorders is observed. In this case, the withdrawal of the drug is required and the state of health will improve again.

This substance does not interact with medicines and other fat burners or sports nutrition so it can be used in any combination. Additional additives may cause allergies.

As you can see, L-carnitine is a very harmless drug, with a minimum of side effects, and therefore, theoretically, it can be used in any person.

Latest data from the levocarnitine study

So how do you like carnitine? Everything that was written above, you can read on other sports related sites. And now I will tell you something contrary to popular opinion. One gets the feeling that this is the perfect remedy, but let me add a little fly in the ointment to this beautiful, odorous barrel of honey. As I was preparing to write this article, I came across an article about latest study which is dated April 2013.

The study was conducted in the United States, at the Cleveland Hospital. The head of the study is Dr. Steven Sintra. The fact is that scientists have found that carnitine is not as harmless as it is presented. The aim of the study was to establish safety in terms of effects on the cardiovascular system, and more specifically on atherogenesis or the development of atherosclerosis. The study involved experimental mice, not real people.

So, they found that carnitine, no matter how it got into the body: with food or in the form of supplements, contributes to the development and progression of atherosclerosis, but .... But it is not the substance itself that causes changes in cells. coronary vessels and cerebral vessels. In fact, the culprits are some types of bacteria that live peacefully in the human intestine.

They digest L-carnitine to form the active metabolite, Trimethylamine N-oxide (TMAO). TMAO is a potent toxin that destroys vascular walls and promotes the formation of atherosclerotic plaques, as occurs in vascular endothelial dysfunction. Next, a solution was proposed, which is so similar to the Americans, to prescribe antibiotics that would solve the problem with bacteria, but this issue is still being discussed and requires new research.

The study also involved vegetarians who do not eat meat but were given carnitine as a food supplement. It turned out that their concentration of TMAO is much lower, which is probably due to the fact that, due to the peculiarities of their diet, they have few of the same bacteria than omnivorous people.

Thus, it turns out that the negative effect of carnitine is associated with the number of certain types of bacteria. If it's that bad, then some negative properties can be found in many foods: gluten causes celiac disease, fiber causes bloating, inflammatory bowel disease and cancer, milk causes allergies and diabetes in children. So what to do then, what to eat?

When asked about his diet, Dr. Steven Sintra replied, “I will also continue to take L-thyroxine at 400mg per day and Acetyl-L-Carnitine at 1000mg per day. And I will also enjoy a portion of a delicious beef or lamb steak 2-3 times a week.

The entire study was aimed at elucidating the impact of chronic carnitine use, when a person eats a lot of red meat or drinks supplements containing L-carnitine for years. In my article, I did not touch on the topic of general recovery or treatment of any diseases, but the use of carnitine for weight loss and sports, that is, when the drug is taken for a short time.

Believe me, atherosclerotic plaques do not form in one day, or even in a year, so there should be no deterioration in the condition when taking short courses. Moreover, TMAO is formed only when carnitine is present in the body, during its absence, the vessels have nothing to fear, at least carnitine :).

In the article, I told and showed all the pros and cons of using levocarnitine, and the decision to start using it lies entirely with you. I'm just giving my opinion, if you don't mind. I am in favor of using short courses when exercising together.

Review of a losing weight doctor about carnitine

I practically don’t feel any sensations, except for increased stamina and the drowsiness that tormented me after dinner disappeared. I also noticed such a pleasant effect - the muscles practically do not hurt after training the next day, although earlier, with an increase in weights, everything hurt very much. It feels like the body is recovering and gaining very quickly. new energy. I looked for a description of this effect and found that carnitine really reduces pain by improving blood circulation and better removing toxins from tired muscles. I really like this effect.

The taste is pleasant, with an orange flavor, it gives off vitamin C (included in the composition). For the rest, I can't say. I took measurements: weight 57 kg, waist 74 cm, hips 94 cm, leg volume in the thigh 54 cm. I do 3 power and 2 aerobic loads per week. The goal is to remove fat from the abdomen and hips, weigh about 54-55 kg, and decrease in volume by at least 4 cm. I will make the following measurements after 1 month of use.

Results after 4 weeks. Lost some weight. I became 55.8 kg. The waist circumference became 71 cm, the hip circumference was 93 cm, the leg circumference in the thigh remained the same - 54 cm. You can see it in the photos above. Let me remind you that at the same time I followed a diet without bread (replaced with natural bread) and pasta, and I also had regular workouts (3 strength per week, 1-2 aerobic per week). I think it's a month good result, at least he is some.

Now I want to continue taking pre-workout carnitine, as well as review the presence or absence of important vitamins and minerals in my diet, add protein and olive oil.

And that's all I have. Remember one important thing about carnitine, if you drink to lose weight, then without compliance proper nutrition(without overeating, fasting or low-carb dieting) and adequate exercise, it does little to reduce weight, otherwise you will get the effect. You also need to remember that the reception should be in conjunction with coenzyme Q10. Tell us about your experience of taking carnitine, it will be very interesting and informative for all of us.

With warmth and care, endocrinologist Dilyara Lebedeva

Is it possible to have a perfect body and at the same time make a minimum of effort? Chemists and pharmacists are sure of this, but how is it really? All about myths and reality fast weight loss!

The use of L-carnitine leads to fast and effective results. Surprising but true! This amino acid, similar in structure to B vitamins, improves metabolic processes and perfectly burns excess fat. It cannot be called a pure vitamin, since l-carnitine is independently formed in our body - in the liver, kidneys and brain - and distributed to all organs. L-carnitine transports fatty acids to the mitochondria, where they are burned, releasing energy along the way.

In addition to the accelerated breakdown of fat cells and the release of energy, l-carnitine reduces cholesterol levels many times over, which has a beneficial effect on the cardiovascular system. Scientists have also proven that this substance increases intellectual and, as well as reduces fatigue, including chronic fatigue.

Anabolic function - although not very noticeable - is also in the "pluses" of L-carnitine. Those bodybuilders who take this supplement gain muscle mass much faster and also effectively lose fat. The substance also has an effect on blood cells, which, in turn, improves their transport function. Thus, the benefits of L-carnitine are noticeable and tangible at all levels: except beneficial influence to health, he saves. By the way, l-carnitine has the same effect on both boys and girls.

How to take L-carnitine for girls

If you decide to seriously take care of your body, honestly diet, engage in aerobic and, do not start drinking fat burners right away. Let the body first get used to the new regimen for it.

The course of any supplements for fat burning is designed for about one month, after which you should give the body a kind of rest for 2-3 weeks. But! Do not "sit down" on a constant intake of fat burners. You can achieve seductive forms without regular supplements - with the help of a constant regimen, proper nutrition, and, of course, with a well-chosen training program for an ideal figure, for example, like at. In this case, a high-quality sports nutrition for relief is just an addition to the overall picture.

At the same time, you have two ways: “sit down” on a strict diet and quickly achieve results, or arrange yourself a softer regimen, but in this case it will take a little longer to wait for the result. At the same time, in the second option, you will be rewarded for your patience, because with slow weight loss, kilograms do not return. You go quieter - you will be more prominent!

How to take l-carnitine for weight loss?

The word "carnitine" is akin to the word "meat": indeed, raw meat contains plenty of it. . Having eaten 300-400 grams of any at lunch, you will immediately cover the daily allowance of this multifunctional substance. L-carnitine is found in fish, cottage cheese, cheese, poultry, and dairy products. But meat, however, like fish, lose carnitine during heat treatment.

If you do not adhere, then it will be difficult to get a daily dose of carnitine with regular food. Therefore, taking l-carnitine for weight loss should be isolated, that is, as a supplement.

Traditionally, l-carnitine is available in the form of tablets, but they have a significant disadvantage - a long dissolution in the stomach. Therefore, the effect of them should be expected no earlier than after 40 minutes. Before training, carnitine tablets are not effective to drink, it is better to do this in the morning and evening.

There is another form of release of this sports supplement for weight loss - drinks. They can be drunk both before and during training. Such liquid form substances are undesirable for those who drink l-carnitine for weight loss, without burdening themselves with physical activity. because drinks contain few calories. For such cases, there is a more suitable option - solutions in a plastic ampoule with a daily dose of 1.5 to 3000 mg active substance. When you drink such a serving, the concentration of l-carnitine in your body will increase dramatically, and fat will begin to break down.

You can take this supplement not during training, but simply twice a day. For these purposes, there is liquid carnitine for weight loss - a solution with a metered cap. The norm is to drink a “cap” in the morning and evening. There is another similar form - a concentrate that is diluted in water.

L-carnitine: benefits and harms

There are a lot of rumors about the dangers of l-carnitine (as well as about the dangers of protein, “pulling” of iron and some aspects of proper nutrition), but they are not supported by anything. Studies have shown the incomparable benefits of this multifunctional supplement and its excellent tolerance by the body.

L-carnitine for weight loss has no contraindications, although, you see, a side effect can be from any drug - medicinal or vitamin. All this depends on individual features body and easily corrected. That is why we can say with confidence that l-carnitine is one of the most versatile and safe substances, the benefits of which have been appreciated not only by professional athletes, but also by those who just want to be in great shape!

Levocarnitine- an amino acid belonging to the group of vitamins B. In the human body, the liver and kidneys are responsible for its production. L-carnitine promotes the processing of fats into energy, which leads to an increase in endurance and human performance. The lack of amino acids in the body can lead to a slowdown in metabolic processes, obesity and heart problems.

In addition, levocarnitine is indispensable for sports - it contributes to the speedy recovery of muscles after training, protects them from possible damage.

Mechanism of action of L-carnitine

The exponentially growing popularity of levocarnitine is due to its effect on the body. The synthesis of fats is carried out under the action of two amino acids - lysine and methionine. It is thanks to them that the process of converting fats into energy is launched. The absence of L-carnitine would lead to the fact that food was excreted from the body without giving it the necessary energy.

Beneficial features

Conducted medical studies have shown that with age in the human body, the production of levocarnitine significantly decreases. As a consequence of this, the main consumers are the heart and muscle tissues- do not receive the required amount of energy. Most often, this leads to improper functioning of the organs.

Another big plus of the amino acid is its fat-burning properties. While destroying adipose tissue, L-carnitine does not affect proteins and carbohydrates. But for effective reduction weight, one sufficient amount of amino acid in the body will not be enough, you need to follow a certain diet and regular exercise.

In addition to the fight against extra pounds, the food supplement has a number of other useful properties:

• reduces fatigue and increases efficiency;
• used as an additional tool in the treatment of cardiovascular diseases (hypertension, atherosclerosis), lowers cholesterol levels in the blood;
• balances the side effects medicines used in the fight against AIDS;
• in kidney disease and liver disease, replaces naturally synthesized carnitine;
• replenishes the resulting energy deficit in infectious diseases accompanied by high fever.

Taking L-carnitine is very useful for people who lead an active lifestyle and engage in sports activities for a number of reasons:

• helps to increase the efficiency and endurance of the body during intense physical exertion;
• reduces the amount of lactic acid in the muscles, which helps to reduce muscle pain;
• recovery after training is much faster;
• is a catalyst for protein metabolism in the body, thereby accelerating muscle growth;
• effective with a carbohydrate-free diet, helps burn fat.

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Harm and side effects

In general, the drug is well tolerated, unless there are contraindications to its use and the recommended doses are observed.

Contraindications:

• Pregnancy and lactation.
• protein intolerance.
• Wrong nutrition.
• A number of diseases: oncology, HIV, diabetes mellitus, epilepsy, enlarged thyroid gland.

If you do not have any of the listed contraindications, then with some caution you can start taking L-carnitine.

At first, there may be minor side effects that disappear after 2-5 days:

• Nausea, vomiting.
• Diarrhea and other stomach disorders.
• Increased sweating.
• Insomnia.
• Excessive activity.

If the side effects do not go away after a few days, then the subsequent intake of dietary supplements should be abandoned.

There are more serious side effects, they occur, as a rule, in people who do not comply with the recommended dosage, who have contraindications or who do not eat well.

The following effects of taking levocarnitine have been recorded:

• manifestation of anorexia nervosa.
• Sudden mood swings - from severe depression to attacks of aggression.
• The appearance of shortness of breath and heavy breathing.
• Throat swelling.

The presence of such signs is a serious reason to visit a doctor.

How to take L-carnitine?

L-carnitine is available in three forms - liquid, capsules and tablets.

It is taken as a course - a month of admission, then rest. This happens so that the body does not stop producing carnitine on its own.

To date, the dosage of L-carnitine has a wide range from 500 mg to 2000 mg. Medium daily rate is in the range of 1500-1800 mg. It is not recommended to take more than 3000 mg per day. This can lead to serious side effects.

Take L-carnitine in the morning or 20-30 minutes before training. Do not use the supplement in the afternoon, it can lead to insomnia.

Levocarnitine does not combine well with alcoholic and energy drinks, coffee.

L-carnitine, produced in the form of tablets or capsules, is taken 2 times a day, 500-750 mg.

Liquid L-carnitine is taken as a cocktail between main meals. To avoid health problems, it is not recommended to consume on an empty stomach.

Taking L-carnitine for weight loss

The success of losing weight with L-carnitine directly depends on your desire and determination. Taking dietary supplements without regular physical activity and overuse food not only will not give visible results, but can also aggravate the situation. Any fat burner increases appetite, in order to control your hunger, you need to follow a certain diet, which will be discussed later.

For the successful implementation of the idea of ​​​​acquiring a beautiful slender body, several steps must be followed:

1. High intensity training. The pulse rate with them is 50-60% of the maximum value, if less, then increase the pace of the lesson. To do this, it is not necessary to visit sports complexes. At home, you can also achieve some success. Here is a list of example loads:
   - jogging;
   - a ride on the bicycle;
   - doing your favorite types of dances;
   - brisk walking or climbing stairs, uphill;
   - cardio exercises.
2. The duration of training should be at least 25-30 minutes. Physical activity triggers the process of fat burning, only in this case, taking L-carnitine will be effective. Before starting a workout, you need to take 2/3 of the total amount of dietary supplements, the rest 20 minutes after the start of the lesson. Liquid carnitine is preferred by fitness trainers as it can be mixed with water and consumed throughout the workout.
3. Strict adherence to diet. Nutritionists advise eating every 3-4 hours, using small portions, there should be 5 meals a day in total. Foods containing a large number of carbohydrates, it is better to eat in the morning. After dinner, eat protein-rich foods - chicken or turkey meat, sea fish, fat-free cottage cheese. During the day you need to drink at least 2 liters of water. Reception of L-carnitine is not combined with low-calorie diets. This can lead to breakdowns and neuroses.
4. The training ended and there was a terrible feeling of hunger. What to do? To acquire a toned body, you will have to endure an hour, and then drink a protein shake or eat a portion of protein food. You can also treat yourself to a banana - the high content of potassium in it contributes to the rapid recovery of muscles after tiring sports.

When taking L-carnitine, do not get hung up on weights. The figure can stubbornly retain the same value even with visible results to the environment. Stock up on a better tape measure and measure your shapes, they are guaranteed to become smaller. This happens because levocarnitine does not reduce the overall body weight, but burns the fat layer on the abdomen, thighs and buttocks.

Muscle mass, on the other hand, increases with constant physical exertion, as a result, the weight changes slightly, but the body looks more slender, toned and attractive.

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L-carnitine: features and effect

Kartinin survived its popularity in the 1980s, when athletes began to actively take it. But then other drugs successfully entered the market to increase muscle mass, and carnitine was quickly forgotten. Today, the vitamin-like substance is again at the peak of popularity. As the acceptance of carnitine has grown, so has the amount of controversy surrounding it. Is it useful or not, is L-carnitine harmful? Levocarnitine is recommended for use not only as a fat burner, but also as a medicine. It's all about the features of L-carnitine to deliver fatty acids straight to the "heart" of cells - mitochondria. As a result, fat does not accumulate subcutaneously and is well absorbed. In addition, levocarnitine has beneficial effects: it increases the endurance of athletes, allows you to burn fat faster and accumulate it more slowly.

The benefits of using L-carnitine

L-carnitine is used in medicine. Indications for use: treatment of strokes, muscle weakness, delay physical development in children, heart disease. Assign to the elderly to slow down the processes of inhibition brain activity.

L-carnitine benefits and effects:

• beneficial effect on brain cells, slows down their aging;
• increases cell regeneration, slows down the aging process;
• improves memory;
• increases physical endurance and performance;
• helps to saturate the cells with oxygen;
• reduces the level of bad cholesterol;
• promotes fat burning.

An insufficient amount of carnitine in the body may indicate:

• tachycardia or arrhythmia;
• weakness and fatigue;
• muscle trembling;
• insomnia and irritability;
• low pressure;
• weight gain even on a diet.

With manifestations of a lack of carnitine, most often, those who lose weight, go on a diet and receive less foods rich in carnitine are faced. Also, a lack of a vitamin-like substance can occur in people with diseases. gastrointestinal tract; due to the intake of certain antibiotics and drugs that affect blood clotting; in vegetarians and raw foodists. It is worth noting that for the absorption of carnitine, it is necessary to use vitamins A, B6, B3, B9, B 12. It is necessary to eat foods that contain iron and essential amino acids - lysine, methionine.

Harm brought by L-carnitine

The recommended dose of L-carnitine for women and men, prescribed in the instructions, is 500-1500 mg per day. Athletes can take 500 - 1500 mg of L-carnitine once 20 minutes before training. Some nutritionists recommend taking up to 5 g of levocarnitine daily. Such recommendations are dubious, since doctors are of the opinion that the body is not able to absorb more than 2 g of carnitine per day.

But you can also allow the oversaturation of the body with carnitine. This is possible if you thoughtlessly take a fat burner without following the recommended norms and without doing sports. The recommendations for taking the drug clearly state that it is worth taking L-carnitine in the recommended amounts. It is necessary to comply with this balanced diet. In order not to harm your body, you should refuse to take the drug if there are contraindications.

An overdose of carnitine is extremely rare. Signs of an excess of a substance in the body:

• diarrhea;
• cardiopalmus;
• increase in the level of ammonia in the body;
• convulsions;
• nausea.

Mixed reviews about L-carnitine among women. The fair sex complain about the failure menstrual cycle while taking a fat burner. There may be several reasons for this. The first is increased physical activity. The main condition for taking L-carnitine is sports loads, since the substance itself does not burn fat, but is an assistant in this process. As a result, some women lose their cycle, which is the body's reaction to additional physical activity. In addition, a sharp decrease in body fat can also trigger a menstrual cycle failure in women.

The second reason is a change in the way the body works. female body- a system of interconnected finely tuned processes. Even a small deviation from the norm of one parameter can lead to the failure of all processes. Therefore, the consumption of a natural fat burner and, as a result, a decrease in body weight, can be the cause of menstrual irregularities. If the cycle has not recovered after two to three months, you should consult a doctor for recommendations.

Side effects of a fat burner

Side effects, with different levels of probability, occur when taking any drugs. Levocarnitine is no exception. Due to the intake of carnitine, the following are possible: side effects:

• sleep disturbances when taking the drug in the afternoon or at night;
• dyspepsia;
• muscle weakness;
• allergic reactions;
• individual intolerance, which is expressed in nausea, headache, stool disorders.

side effects in the form bad smell from the mouth appear in people suffering from diseases of the gastrointestinal tract. If side effects occur, you should consult a doctor.

It should also be remembered that not everyone can take carnitine. Contraindications to the use of the substance:

• individual intolerance to carnitine or related components;
• pregnancy and lactation.

Why take L-carnitine

Taking levocarnitine solely as a fat burner, forgetting about the peculiarities of its action, while not engaging in physical activity is pointless. There will be no benefit from this. On the forums, there are stories about the mythical abs cubes, which allegedly appeared in those who took a fat burner and pumped the press, and after the drug was discontinued, the “cubes” disappeared. Such reviews are just the result of wishful thinking. Carnitine does not have such an action as self-splitting of fat. Levocarnitine is recommended to be taken as excipient when training, creating a beautiful body. It is optimal to start taking a fat burner after the first acquaintance with the gym, if before that there are no exercise did not have. With significant increases in loads, the transition from the so-called beginner level in sports to the average, L-carnitine intake is the most optimal. It helps the body cope with the tasks assigned to it - increased physical activity and promotes fat burning. The last point is important in the formation of a beautiful and fit figure during sports.