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It is an amino acid produced by the human body and other mammals from the essential amino acids lysine and methionine. Pure carnitine is found in many meat and dairy products, and is also available in the form of medicines and dietary supplements to food.
Carnitine is divided into 2 groups: L-carnitine (levocarnitine) and D-carnitine, which have completely different effects on the body. It is believed that as useful as L-carnitine in the body, its antagonist, carnitine D, which is produced artificially, is just as harmful and toxic.
Carnitine rich foods:
Indicated approximate quantity in 100 g of product
General characteristics of carnitine
Carnitine is a vitamin-like substance, in its characteristics close to B vitamins. Carnitine was discovered in 1905, and scientists only learned about its beneficial effects on the body in 1962. It turns out that L-carnitine affects metabolic processes in the body, transporting fatty acids across membranes into cell mitochondria. Levocarnitine has been found in large quantities in the liver and muscles of mammals.
Daily need for carnitine
There is no exact data on this score yet. Although in the medical literature, the following figures appear more often: about 300 mg for adults, from 100 to 300 – for children. In the fight against excess weight and professional sports, these indicators can be increased 10 times (up to 3000)! With diseases of the cardiovascular system, infectious diseases of the liver and kidneys, the rate increases by 2-5 times.
The need for L-carnitine increases with:
- exhaustion, muscle weakness;
- brain damage (cerebrovascular accident, stroke, encephalopathy);
- diseases of the heart and blood vessels;
- with active sports;
- during heavy physical and mental activity.
The need for carnitine decreases with:
- allergic reactions to the substance;
- cirrhosis;
- diabetes;
- hypertension.
Digestibility of carnitine:
Carnitine is easily and quickly absorbed by the body along with food. Or synthesized from other essential amino acids – methionine and lysine. In this case, all the excess is quickly excreted from the body.
Useful properties of L-carnitine and its effect on the body
Levocarnitine increases body endurance, reduces fatigue, supports the heart, and shortens the recovery period after exercise.
Helps dissolve excess fat, strengthens the muscle corset and builds muscle.
In addition, L-Carnitine improves brain function by stimulating cognitive activity, reduces fatigue during prolonged brain activity, and reduces the risk of developing Alzheimer’s disease.
Accelerates the growth of children, activates fat metabolism, increases appetite, stimulates protein metabolism in the body.
Interaction with other elements:
The synthesis of levocarnitine involves iron, ascorbic acid, B vitamins and essential amino acids: lysine and methionine. Carnitine is highly soluble in water.
Signs of a lack of L-carnitine in the body:
- muscle weakness, muscle tremors;
- vegetative-vascular dystonia;
- stunting in children;
- hypotension;
- excess weight or, conversely, exhaustion.
Signs of excess carnitine in the body
Due to the fact that levocarnitine is not retained in the body, the excess is quickly excreted from the body through the kidneys, there are no problems with an excess of the substance in the body.
Factors affecting the content of levocarnitine in the body
With a lack of elements in the body involved in the synthesis of levocarnitine, the presence of levocarnitine also decreases. In addition, vegetarianism reduces the amount of this substance in the body. But the correct storage and preparation of food contributes to the preservation of the maximum concentration of levocarnitine in food.
Carnitine for health, slimness, energy
Together with food, on average, we consume about 200 – 300 mg of carnitine with food. In case of a detected lack of a substance in the body, the doctor may prescribe special medications containing L-carnitine.
Professionals in sports usually supplement with carnitine as a dietary supplement that helps to build muscle and reduce fatty tissue.
It was noticed that carnitine enhances the beneficial effect on the body of fat burners with caffeine, green tea, taurine and other natural substances that stimulate metabolic processes in the body.
L-carnitine, despite its promising properties in terms of weight loss, brings a tangible effect from the use only in the case of active physical activity. Therefore, it is included in the main composition of dietary supplements for athletes. Fans of “light” weight loss usually do not feel the effect of the use of carnitine.
But, nevertheless, the substance is undoubtedly effective. It should be used in the form of special supplements for vegetarian families, elderly people, of course, if there are no contraindications from a doctor.
The studies carried out by foreign experts indicate the positive effect of carnitine on the body of the elderly. At the same time, there was an improvement in the cognitive activity and energy of the experimental group.
The results obtained in the group of adolescents suffering from vascular dystonia are encouraging. After the use of carnitine preparations together with coenzyme Q10, positive changes in the behavior of children were observed. Decreased fatigue, improved electrocardiogram indices.