Wondering “When to take L-Carnitine?” There are some specific times to take L-carnitine for best results in fat loss, endurance and recovery.
Brief Summary of “When to take L-carnitine”
L-Carnitine is most beneficial if you take 2g to 6g per day 1 to 2 hours before you workout.
Having carbs with L-carnitine will help elevate insulin levels and get this amino acid to the muscle.
Taking it on an empty stomach may increase absorption.
Either way works well.
What is L-Carnitine?
L-carnitine is an amino acid that plays a role in energy production. It helps the body turn fat into energy. L-carnitine is found in meat and other animal-based foods. It’s also available as a supplement.
L-carnitine supplements are promoted for a variety of purposes, including weight loss, heart health, and brain function.
Some research suggests that L-carnitine may have benefits for certain groups of people.
For example, it may help people with certain genetic disorders or heart conditions. It might also be effective for treating fatigue in people with kidney disease.
Athletes use it to improve fat burning, increased muscle recovery as well as reducing fatigue.
Forms of Carnitine
- Acetyl L-carnitine: Sometimes refereed to as ALCAR, this form is bound to acetyl acid as it more readily allows Carnitine to pass the blood brain barrier as well as the gut
- D-carnitine: This type is the optical isomer (mirror image) of L-carnitine. It is toxic to the body, as it may inhibit the absorption of other forms of Carnitine.
- L-carnitine L-tartrate: This form of Carnitine is bound to Tartrate acid which is essentially an inert acid used only to stabilize the Carnitine allowing to to be more bio available and not break down as fast in the gut. This is the form that this analysis will focus on, as it is most widely used in the research I have read.
- Propionyl-L-carnitine: This form, while similar to the Acetyl form can pass the blood brain easier than plain Carnitine, however research suggests that it may be more effect at what it does.
- L-carnitine: This Carnitine is what is produced in the body, though taking orally it will break down with poor absorption rates, which is what the bound compounds seek to avoid.
Benefits of L-Carnitine
L-Carnitine is very popular supplement for athletes and hardcore gym goers.
While scientific studies of this supplement vary when it comes to long term effectiveness, there are some clear indications that it can help people looking to improve athletics performance and body composition.
L-Carnitine for Fat loss
According to a 2011 study:
Carnitine has a crucial role in lipid oxidation by mediating the translocation of long-chained fatty acids into mitochondria. During the past 30 years, dietary supplementation with carnitine has been widely used in order to enhance lipid oxidation and increase exercise performance.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099008/
L-Carnitine is a natural amino acid that plays a role in fat metabolism.
L-Carnitine supplements have been shown to boost fat burning and weight loss, but only when used in conjunction with other healthy lifestyle choices like diet and exercise.
L-Carnitine supplements are often marketed as a weight loss miracle drug, but the evidence doesn’t quite support these claims. While L-Carnitine may help you lose weight, it’s not likely to be the key to easy or sustainable weight loss.
If you’re looking to lose weight, the best strategy is still to focus on a nutritious diet and regular exercise. But if you’re struggling to lose those last few pounds, L-Carnitine may be worth a try.
L-Carnitine for endurance
L-carnitine is an amino acid that plays a vital role in the metabolism of fats. It helps the body to use stored body fat for energy, which can be beneficial for people who are looking to improve their endurance and athletic performance. L-carnitine has also been shown to help reduce exercise-related muscle damage, making it a valuable supplement for athletes.
L-Carnitine Side effects
L-Carnitine is a naturally occurring amino acid that plays an important role in energy production. It helps the body to turn fat into energy, and as such, is often used as a weight loss supplement. While L-carnitine is generally considered safe, it can cause some side effects in some people.
The most common side effect of L-carnitine is gastrointestinal upset, including nausea, vomiting, diarrhea, and abdominal cramps. Other potential side effects include headache, dizziness, and skin rash. In very rare cases, L-carnitine can cause seizures.
Food sources high in L-carnitine
L-Carnitine is an amino acid found in many types of food, and it’s especially high on animal products like beef liver.
It might be able to help with weight loss because when you eat more L-carnitine than your body needs for energy purposes, you will see a benefit to your athletic performance and recovery.
Animal Sources: beef, lamb, pork, poultry, fish, and dairy products.
Plant Sources (small amounts): nuts, seeds, whole grains and some fruits and vegetables (like avocados and asparagus).
When is the best time to take L-carnitine?
There is no definitive answer to this question since everyone may have different needs and goals when it comes to supplementing with L-carnitine. However, some general guidelines can be followed in order to maximize the effects of this nutrient.
For those who are seeking weight loss or improved athletic performance, taking L-carnitine before exercise may be most beneficial. This allows the body to utilize fat stores for energy, leading to greater weight loss and enhanced stamina.
For those interested in brain health, taking L-carnitine in the morning may be ideal. This nutrient has been shown to improve cognitive function and protect against age-related decline.
Ultimately, the best time to take L-carnitine is whenever it best fits into your schedule and meets your individual needs. Be sure to consult with a healthcare professional before starting any new supplement regimen to ensure safety and efficacy.
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099008/
https://pubmed.ncbi.nlm.nih.gov/12378044/