Most people wish they would have taken L-carnitine when they were trying to lose weight or build muscle. This essential amino acid present in this supplement plays a crucial role in exercise, weight loss, and recovery. But you have to be cautious of the type and quality of the supplements you're taking. With our help, you’ll be able to select the one that’s right for your exercise routine and health. Let’s take a look at the following factors.
What Should You Consider When Looking for L-carnitine?
When looking to add an L-carnitine supplement to your daily routine, here's what you need to look out for:
Dosage and type of L-carnitine
While there's no standard recommended amount of L-carnitine per day, we recommend checking how much each manufacturer includes per serving. Most manufacturers include 750 milligrams, but you may be able to get away with less depending on which type of supplement you choose to take.
The standard recommended dose is 500 to 2000 milligrams per day, although this varies from one study to another. Here are the preferred doses for each form:
- L-carnitine L-tartrate: This form is ideal for exercise performance. The dose should range between 1000 to 4000 milligrams per day.
- Acetyl L-carnitine: This type is suitable for brain function and health. The range of the dose should be between 1000 to 4000 milligrams per day.
- Propionyl L-carnitine: This supplement is best for boosting blood flow in people with health conditions or high blood pressure. The dose should stay between 400 to 1000 milligrams per day.
It's best to consult your physician to determine the ideal dose according to your body's requirements.
Check for other ingredients
You'll find various types of supplements on the market. Some will have just L-carnitine in them, while others will include additional ingredients. The former is great for stacking when you want to avoid overlapping ingredients with the other supplements you take. But some people prefer enhancing their overall health and wellness with supplements that include additional amino acids and vitamins per serving.
The presence of other ingredients will also impact the price, so keep this in mind when choosing your supplement.
Compare the cost
If you're on a budget, it's best to work out how much pure L-carnitine supplements you’ll need each day and then calculate the cost for that dosage on every product. This can help you figure out the exact amount. Keep in mind that most people take a dosage of about 750 milligrams per day.
Another thing to remember is that cheap products often use refining and processing techniques that might break down the amino acids and reduce the beneficial effects. This means that you'll get less L-carnitine supplement than what's advertised.
What Are the Benefits of L-carnitine?
There are several benefits of taking L-carnitine supplements. Let's look at a few of them:
Muscle recovery
Some studies suggest that L-carnitine supplements effectively increase blood flow to muscle tissues. They increase oxygen and nutrients, delivering more blood into muscle fibers while repairing damage from exercise. If you fast-track your recovery period, you'll be able to perform better in your subsequent workout sessions. This helps if you want to speed up your progress and reach your goals faster.
Weight loss
Some people find it challenging to lose weight, especially bodybuilders who need to trigger fat loss in the cutting phase. Using pure L-carnitine on exercise days helps burn away more fat than just exercise. But the supplement won't work with zero exercise. These supplements work best in tandem with a solid training routine and the right diet, helping you reach your weight loss goals faster.
Reduce fatigue
L-carnitine supplements are also beneficial in helping reduce fatigue, but the right intake is crucial to achieve this. You need to assess how long it takes for the supplement to start working for your body type because each body is unique. Sometimes you may start experiencing the results in four minutes, while others may see results in 10 minutes. Be sure to notice at what point in your workout your endurance level drops. Once you identify that, you’ll understand how to take L-carnitine supplements at a time when it offers the best results to combat fatigue.
Boost endurance
When taken in a high dose, L-carnitine can help increase exercise performance. But you have to be careful because if you keep taking high doses, your body might experience a negative reaction. These supplements increase blood circulation and deliver the right fatty acids to your muscle tissue. This is then transformed into cellular energy. The more energy you have, the more reps you'll be able to complete.
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