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by Celes Alasco
Updated October 31, 2023
L-carnitine is an amino acid that plays a critical role in energy production by transporting fatty acids into the mitochondria, which are the powerhouses of our cells. It is naturally produced in the liver and kidneys.
Because our body requires enormous energy to support our body’s metabolism, growth, and regeneration, major organic molecules are broken down to produce adenosine triphosphate (ATP)---the cell’s energy.
L-carnitine helps to convert fat into energy, which is why it is often used in weight loss supplements. It offers some health benefits, including increased weight loss, improved brain function, and more.
Food That Contains L-Carnitine
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Naturally, you can find small amounts of L-carnitine by eating animal products like meat or dairy products. Here's a lists of food that contains L-carnitine per 4 ounces of each:
Beef - contains 87mg of L-carnitine, which means that this delicious protein is not only great for building muscle.
Chicken Breast - this famous protein source of athletes and fitness enthusiasts contains 3mg of L-carnitine.
Seafood - such as fish like cod, salmon, and tuna are also high in L-carnitine. It provides up to 27mg of L-carnitine
For all the vegans out there, fear not!
Avocados, tempeh, and peanut butter are also great sources of L-carnitine. A medium-sized avocado contains around 2mg of L-carnitine, while 100g of tempeh can provide up to 19mg.
Now, you may be wondering why some people still take L-carnitine supplements despite it being found in food. While it is true that some foods like red meat, fish, and dairy products contain L-carnitine, the amount is relatively low.
This is why some people choose to supplement to ensure they are getting enough. Plus, L-carnitine is very sensitive to heat and can be easily destroyed during cooking.
L-Carnitine As Supplement
Now, let's talk about why someone might want to take L-carnitine as a supplement.
Well, for starters, L-carnitine has been shown to enhance athletic performance by increasing endurance and reducing fatigue.
It can also aid in weight loss by promoting the use of fat as fuel during exercise. Additionally, L-carnitine has been found to have positive effects on brain function, heart health, and insulin sensitivity.
Taking L-carnitine supplements can also be beneficial for individuals who follow a vegan or vegetarian lifestyle, as they may not consume as much L-carnitine as those who eat meat.
So, if you're looking to boost your athletic performance, shed some extra pounds, or simply improve your overall health, L-carnitine supplements may be worth considering.
Benefits Of Taking L-Carnitine
By increasing the amount of L-carnitine in your body, you can help your body burn fat more efficiently, leading to faster weight loss.
But L-carnitine isn't just great for weight loss! It also has a number of other benefits.
One of this is it can increase your endurance during exercise, allowing you to work out for longer periods of time without feeling as fatigued.
It can also improve your recovery time after exercise, reducing the amount of muscle soreness you experience.
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L-carnitine is also helpful for person diagnosed with Polycystic ovary syndrome (PCOS). When you have PCOS, your body produces higher levels of insulin, which can lead to weight gain and difficulty losing weight.
L-Carnitine helps your body use fat as fuel, which means you’ll burn fat more efficiently during exercise. This is great news for anyone trying to lose weight, especially those with PCOS.
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Not only does L-Carnitine help with weight loss, but it also improves insulin sensitivity. This means that your body will be better equipped to handle the excess insulin produced by PCOS.
By improving insulin sensitivity, L-Carnitine can help reduce symptoms such as acne, irregular periods, and excess hair growth.
More over, L-carnitine can help your body utilize glucose more effectively, which can lead to more stable blood sugar levels, which is also a great news for those who have diabetes.
L-carnitine has also been shown to have a positive impact on cardiovascular health. This is important for people with diabetes, as they are at a higher risk for heart disease. By improving blood flow and reducing inflammation, L-carnitine can help keep your heart healthy and strong.
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If you're thinking about adding L-carnitine to your daily routine, there are a few things to keep in mind.
First, it's important to choose a high-quality supplement from a trusted brand. Second, make sure you're taking the recommended dosage - taking too much can cause some negative side effects.
And finally, remember that L-carnitine is not a magic pill - it's just one part of a healthy lifestyle that includes regular exercise and a balanced diet.
You could buy your L-carnitine here.
Dosage and Side Effects
If you are taking L-Carnitine L-Tartrate, the recommended dosage is 1000-4000mg daily. For Acetyl L-Carnitine, the recommended dosage is 500-2000mg daily. However, it’s important to note that everyone’s body is different and may react differently to supplements. It’s always best to start with a lower dosage and gradually increase it if needed.
It’s also important to make sure you are getting L-Carnitine from a reputable source. Look for supplements that are third-party tested and have good reviews. It’s always better to invest in a higher quality supplement, rather than a cheap one that may not be effective.
L-Carnitine can be a great supplement to add to your fitness routine. Remember, consult with a healthcare professional before starting any new supplement regimen, if you are unsure.
By increasing your body's ability to burn fat and improving your endurance and recovery time, it can help you reach your goals faster and more efficiently. So why not give it a try? Your body will thank you! Happy exercising!
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