L- carnitine
All the fitness freaks and athletes explore different types of supplements which are beneficial for getting into shape . We have often listened the terms like pre workout , creatine, l carnitine and so on. In this blog we will talk about l carnitine , its benefits , dosage and side effects .
What is L -carnitine
It is a naturally occuring chemical which is essential for improving energy and body metabolism. It transport fatty acid into the mitochondria and then transformed into the usable energy. But it is not produced in hug amount in the body for various health benefits and for getting into shape people take it from supplements.
Before taking any kind of supplements , doctors adviced is necessary for your good health . Many supplements company sell L- carnitine in various form and is various dosage for controlling weight and reducing fat.
Health benefits of L- carnitine
L – carnitine is a compound which is naturally produced by our body for a wide range of health benefits :
1. Energy production
It plays a major role in production of energy as it transport fatty acid into the mitochondria and then produce energy which is used by body for various physical activities.
2. Muscle recovery & Muscle repair
L – carnitine helps in muscle recovery , muscle damage , inflamation and muscle soreness and promote faster healing and also improve exercise performance .
3. Performance during exercise
It is favourite and popular choice among athelets as it uses fat a fuel during exercise and provide a long lasting energy and endurance combat fatigue and enhance overall vitalaty.
4. Cardio vascular health
Studies has shown that L- carnitine lower the risk factor of heart related diseases such as cholesterol and and it has potential to improve blood flow and reduce the stress level and beneficial for overall cardio vascular health.
Helps in fat loss ?
L- carnitine has gained significant attention that it has potential for fat loss . Let’s see how it helps in fat loss in few points mentioned below :
1. Increased Metabolic rate :
According to studies it is shown that L- carnitine shows significant boom in improving metabolic rate as , it leads in weight management . The metabolic changes can be different in person to person.
2. Supress Apetite :
It suppress the Apetite and leads the person to avoid overcasting by which the person can easily eat a good and healthy calorie deficiet diet to get in a good & proper shape.
3. Fat utilization
As it uses stored fat in the form of energy and leads the person to push the limits of physical and mental activity which helps in burning fat very rapidly.
Side effects of L- carnitine
There is not any major side effects of L- carnitine but some of the mild side effects are it may cause diarrhea, bad body odor and some allergies and rashes on the face and body.
Precautions
People is not any major side effects from the conditions listed below , should consult to doctor or any nutritionist before taking this supplement.
- High blood pressure.
- Liver diseases.
- Diabetes.
- Kidney diseases.
- Any kind of seizures.
Dosage
The recommended dosage for this supplement range from 500 mg to 2000mg according to their health goals. For weight loss the advisable dosage is 1000 to 1200mg per day. But before taking it is good to consult to any dietitian to determine the optimal dosage according to your body.
Food source for L- carnitine
Although it is produced in the body, you can also take L- carnitine form your diet .The highest amount of it is found in the animal products such as
- Meat.
- Poultry
- Fish
- Dairy products
Conclusion
L- carnitine is a supplement used by the fitness freaks for getting better physique, it is also produced by the body . It also helps in fat loss as it increase the metabolism and suppress the apetite of the person. It is always advised to consult to doctor or dietion before taking any kind of supplements . The highest amount of L- carnitine is found in the animal products such as meat and dairy products.
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