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What is carnitine?
L‑carnitine is a substance known to our body that plays a pivotal role in the transport of long‑chain fatty acids through the mitochondria of cells, allowing the use of fat as an energy source. This makes carnitine one of the best‑selling fat burnersthat can be used alone or as part of complex fat burners.
Forms of carnitine
L‑carnitine comes in several forms, which vary slightly in their effectiveness and dosage:
- L‑carnitine‑L‑tartrate - the most widely used form appearing in sports supplements, it is characterized by good absorption;
- Acetyl‑L‑carnitine - a form of carnitine that has a positive effect on brain health and function;
- Propionyl‑L‑carnitine - a form that promotes better blood flow.
Effects of carnitine
Carnitine supplementation has not yet been shown to have any positive effects on weight reduction or athletic performance. Carnitine supplementation is particularly suitable for individuals with deficiencies, e.g. vegans, vegetarians, elderly individuals with inborn errors of metabolism or chronic liver disease. In a healthy population, additional carnitine supplementation will not have any effect. For long‑term sustainable weight loss, it is necessary to set a proper diet, achieve a caloric deficit and be physically active.
Carnitine supplementation has been shown to have positive effects on overall heart or brain health - even as a prevention of Alzheimer's disease. L‑carnitine also alleviates symptoms of type II diabetes.
Carnitine dosage
L‑carnitine is recommended for long‑term use with a dose of approximately 500‑2000 mg. The recommended amount may vary from product to product depending on the form of carnitine. Carnitine can be taken at any time of the day along with carbohydrates and protein, e.g. with a protein drink after a workout.