L-carnitine is a general term for a number of amino acid compounds, and it is present in virtually all the cells of your body. Important for a number of bodily functions, it is often mentioned in connection with losing weight.
While most people have no problem producing enough of this amino acid, a deficiency may be especially damaging to your health.
L-Carnitine reviews often focus on both of these important aspects, and understanding the benefits of this potentially essential nutrient may significantly affect your health and fitness.
How Carnitine Works
Specific compounds include acetyl l-carnitine, and this is one of the compounds that helps your body turn fat into usable energy. Carnitine compounds are produced in the liver and kidneys, and most people maintain a sufficient amount of this compound in their brain, cardiac, and skeletal tissues simply by consuming milk, fish, poultry, and meat.
Accordingly, sufficient amounts help your body properly process the food you eat and turn it into energy. The L-carnitine weight loss claims stem from reports that supplements improve exercise performance, which ultimately leads to faster and more dramatic fat burning and weight loss.
How Supplements may help
Taking a daily supplemental dosage may help you lose weight in several ways, and the first benefit may be by way of an increased rate of body fat metabolism. This in turn may reduce feelings of fatigue and promote the production of lean muscle tissue. As a result of all of this, you will likely be able to exercise more intensely and for a longer length of time as well. While large scale studies would further explore these findings, studies from small clinical studies often support these results.
Safe Supplemental Amounts
The easiest way to safely get your required amount of carnitine is from the food you eat, as your body will likely absorb the compound faster from food. Oral supplements are absorbed more slowly, but there are recommended standards that have been set by a number of institutions. If your body does not produce enough of this compound, the recommended supplement doses are typically anywhere from five hundred to two thousand milligrams per day. For weight loss in particular, taking a daily supplement containing five hundred to one thousand milligrams is generally considered safe.
Although the body does not absorb carnitine anywhere nearly as quickly as when it is taken in supplemental form improved stamina, greater muscle mass, and reduced fat mass may make finding an appropriate dosage worthwhile. Fruits, vegetables, and grains contain very little carnitine, so you should concentrate on dairy products, poultry, fish, and meat if you are not interested in taking supplements. Ground beef, beef steak, and pork have relatively high amounts of carnitine per serving, as do chicken, cod, and servings of milk.
Some people report experiencing vomiting, nausea, or diarrhea as a result of taking supplements. Toxic effects, however, have not been reported in relation to taking carnitine. Consulting a medical professional may help you avoid such symptoms and get all that you can from taking this important amino acid compound.