Carnitine is a naturally occurring substance found in most cells of the body, particularly the brain, neural tissue, muscle, and heart. Carnitine, whose structure is similar to choline, is widely available in animal foods (meat, poultry, fish and dairy products), whereas plants have very small amounts. Most non-vegetarians consume about 100 to 300 mg of carnitine a day, and the body is able to synthesize this nutrient if dietary intake is inadequate. When ingested as a pill, carnitine is not able to cross the blood-brain barrier as well as its activated formacetyl-L-carnitine. Acetyl l carnitine has a more noticeable mental effect than carnitine. Acetyl l carnitine usually enhances mental clarity and focus, along with slight mood elevation. The effects of carnitine tend to be more physical than mental, in the sense that carnitine may provide physical energy whereas acetyl l carnitine provides more mental energy.Both acetyl l carnitine and carnitine are wonderful antioxidants, although the former may be more powerful.
Another nutrient related to carnitine is acetylcarnitine. Acetylcarnitine has more of an influence on mental function and mind energy whereas carnitine has more of an influence on physical energy. Both carnitine and acetylcarnitine are sold as supplements.
BENEFITS OF L-CARNITINE
If you have a normal diet, you are likely to get adequate amounts of carnitine, yet there are times when taking a carnitine supplement could be helpful. Several studies show carnitine, when given as a daily supplement, improves recovery after heavy exercise. In other words, people experience less fatigue. Carnitine also mproves the exercise capacity of people with peripheral arterial disease. Peripheral artery disease is a condition where the arteries that carry blood to the legs get clogged up and cause pain with walking after a short distance.
And that's not all. Carnitine fights fatigue in other medical conditions. Cancer patients receiving chemotherapy feel less tired when supplemented with carnitine. There's even talk that carnitine may be helpful in weight control and maintaining healthy cholesterol and triglyceride levels. In one trial, when carnitine was given to healthy elderly subjects, the results showed a reduction in total fat mass, an increase in total muscle mass, and a lowering of serum lipids.
And that's not all. Carnitine fights fatigue in other medical conditions. Cancer patients receiving chemotherapy feel less tired when supplemented with carnitine. There's even talk that carnitine may be helpful in weight control and maintaining healthy cholesterol and triglyceride levels. In one trial, when carnitine was given to healthy elderly subjects, the results showed a reduction in total fat mass, an increase in total muscle mass, and a lowering of serum lipids.
How does carnitine work?
Carnitine helps to shuttle fatty acids into mitochondria for energy production. Mitochondria are those tiny structures in each cell that help metabolize fats, protein, and carbohydrates to make energy. I call them the energy factories. There are thousands of these mitochondria in each cell. Without carnitine, fatty acids cannot easily enter into mitochondria for energy production. In addition to producing energy, carnitine helps remove toxic accumulations of fatty acids from mitochondria, keeping these organelles healthy and functioning at their best.... so you can feel energetic all day long.
Carnitine helps to shuttle fatty acids into mitochondria for energy production. Mitochondria are those tiny structures in each cell that help metabolize fats, protein, and carbohydrates to make energy. I call them the energy factories. There are thousands of these mitochondria in each cell. Without carnitine, fatty acids cannot easily enter into mitochondria for energy production. In addition to producing energy, carnitine helps remove toxic accumulations of fatty acids from mitochondria, keeping these organelles healthy and functioning at their best.... so you can feel energetic all day long.
What's the right dosage for L Carnitine?
Since each person has a unique biochemistry, dosage recommendations vary. A carnitine dosage range of 50 to 500 mg daily works for most people. Take a day or two off each week. The effects of carnitine accumulate over time, therefore your dosage may need to be reduced or you may wish to take breaks more often.
L carnitine side effects
It seems l carnitine is a relatively safe nutrient in doses ranging from 50 to 500 mg. Higher doses of carnitine may lead to excess energy, restlessness, perhaps insomnia. Long term side effects of high dose carnitine use are not fully known.
It seems l carnitine is a relatively safe nutrient in doses ranging from 50 to 500 mg. Higher doses of carnitine may lead to excess energy, restlessness, perhaps insomnia. Long term side effects of high dose carnitine use are not fully known.
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