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Let's not kid ourselves: We need amino acids for almost every aspect of our health. These compounds are the building blocks of proteins that make up our skin, hair and muscles. They perform numerous tasks in the body.
However, some amino acids, such as L-carnitine and glycine, are particularly important for strengthening our health.
These are only contained in small amounts in beef, fish and poultry. It is therefore not surprising that most people do not get enough L-carnitine from their diet. Fortunately, food supplements are now available to us that allow us to cover our requirements quickly and in concentrated form.
This important supplement has been shown to provide great benefits to our health, from boosting athletic performance to improving fat burning. In this article, you'll learn everything you need to know about this important amino acid and how you can benefit from it.
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Carnitine is an amino acid that is responsible for transporting fatty acids into the mitochondria. The fatty acids are burned there and used as energy. The great advantage of L-carnitine is therefore that the acid raises the body's energy levels. Because of this advantage, many people take L-carnitine to boost their fat burning and lose weight faster. But the amino acid can do even more. For example, it strengthens brain function, prevents muscle damage and improves endurance.
L-carnitine is the more active form, which plays a role in the metabolism of fat and energy production. L-carnitine is produced in the body itself, but can also be taken as a supplement or is contained in numerous protein-containing foods. As a food supplement, it is available as a capsule, liquid or even as an injection.
A deficiency of carnitine is caused by insufficient intake through food, excessive loss through diarrhea or dialysis, liver disease, the intake of certain medications and genetic factors. The amino acid is also mainly found in animal foods. Vegans and vegetarians are therefore at increased risk of a deficiency.
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As L-carnitine plays a central role in the body's energy production, many athletes take the amino acid to boost their endurance and athletic performance. Both animal and human studies support the beneficial effect of L-carnitine on endurance.
A Turkish study published in the "Journal of Strength and Conditioning Research" found that taking three to four grams of L-carnitine before a soccer match extended the time until professional soccer players were exhausted. Similar results were obtained in an Indian animal study published in the journal "Wilderness & Environmental Medicine". After the administration of L-carnitine, the animals showed improved endurance during exertion.
For this reason, endurance athletes in particular can benefit from the amino acid, such as long-distance runners, swimmers or cyclists.
Many people are attracted to L-carnitine because they hope it will help them lose weight quickly. Some studies have shown that taking L-carnitine in conjunction with exercise and diet can be an effective way to accelerate weight loss.
An Iranian analysis of nine studies shows that carnitine led to significantly greater weight loss and a greater drop in body mass index than in the control group that did not receive carnitine.
L-carnitine works very well for some people. However, it is not a quick miracle cure. You will achieve the greatest benefits if you combine it with regular exercise and a healthy diet.
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As well as boosting stamina and improving weight loss, the amino acid can effectively protect athletes from muscle damage.
Scientists published the results of a study in the "Asian Journal of Sports Medicine" in 2014. 21 male athletes were given either L-carnitine or a placebo every day for two weeks before a sports performance test. Compared to the control group, the carnitine group had lower levels of certain markers that indicate muscle damage.
You can also promote muscle recovery by eating anti-inflammatory foods, plenty of fruit and vegetables and a sufficient protein intake.
In addition to increased weight loss, the amino acid boosts fat burning. As part of a study conducted in Germany, overweight test subjects were given a regular diet with or without the addition of L-carnitine. After ten days, it was shown that L-carnitine had led to a significantly better breakdown of fat.
Another study was published in the "Journal of Physiology" and showed that higher levels of L-carnitine in the muscles prevented the accumulation of fat by boosting fat burning and energy expenditure during physical activity.
Other foods that promote fat burning include apple cider vinegar, bone broth, cayenne pepper and chia seeds.
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L-carnitine is not only good for the body, but also for the mind. In fact, promising research results suggest that the amino acid could strengthen brain function and cognition.
Scientists from the University of Catania in Italy published the results of their study in the "American Journal of Clinical Nutrition". In particular, they looked at the effect of a daily intake of L-carnitine on the mental and physical fatigue of seniors over 100 years old. The intake not only led to a reduction in total fat mass and an increase in muscle mass. The fatigue of the test subjects also decreased. There were also improvements in cognitive function.
Other studies have also shown that acetyl-L-carnitine, another form of L-carnitine, can reverse cognitive decline and improve memory performance in Alzheimer's patients.
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Some promising research also shows that taking carnitine can help maintain normal blood sugar levels and combat insulin resistance. Insulin is the hormone responsible for transporting sugar from the blood into the cells so that it is available there as energy. Too much insulin can lead to insulin resistance and paralyze this process. This results in high blood sugar levels.
A Roman study published in the "Journal of the American College of Nutrition" showed that insulin sensitivity and the absorption of sugar from the bloodstream improved in diabetics who had to inject themselves with insulin after taking L-carnitine. A small study from 2010 was carried out at the Sapienza University in Rome. The scientists came to the conclusion that L-carnitine in combination with a restriction of calorie intake could reduce existing insulin resistance and increase insulin sensitization.
Watch your carbohydrate intake and eat plenty of fiber and protein-rich foods.
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The body's own amino acid L-carnitine has important functions in energy metabolism. It transports fatty acids into the mitochondria, where they are burned and converted into energy.
L-carnitine and acetyl-L-carnitine are two different forms of the same amino acid.
Acetyl-L-carnitine has been modified so that it can cross the blood-brain barrier. Both are common supplements, but they promote health in different ways.
L-carnitine is mainly used to improve fat burning and to boost athletic performance. Acetyl-L-carnitine is also said to promote brain health and memory performance.
Animal foods are the best natural sources of L-carnitine. Pasture-raised beef provides the highest proportion per portion. Small amounts of the amino acid are also found in some vegetables and cereals.
Here are some foods that, according to the National Institutes of Health, provide the highest amount of L-carnitine per serving:
Carnitine is found naturally in many foods, but is also available as a dietary supplement. If you take L-carnitine in capsule form, it is advisable to take the capsules with meals to maximize the effect.
The normal dose is 500 to 2000 mg daily. Based on current research, a daily dose of up to two grams is safe and is associated with few side effects.
However, the actual dose depends on the choice of L-carnitine preparation. For example, you can take up to 2500 mg of acetyl-L-carnitine per day. The dose of L-carnitine L-tatrate - to boost athletic performance - can even be up to 4000 mg daily.
As with any new supplement, start with a low dose and gradually increase it until the desired effect is achieved without the occurrence of side effects.
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Most people use L-carnitine to help them lose weight and to boost fat burning. However, there are many other reasons why it is worth taking it.
Taking supplements can compensate for a deficiency, strengthen brain function, prevent muscle damage, improve endurance and increase athletic performance.
Vegans and vegetarians in particular benefit from this, as they have limited access to carnitine-rich foods. Taking a supplement can be an easy way to meet your needs for this important amino acid.
If you want to improve your carnitine intake without taking supplements, you should include more carnitine-rich foods in your diet.
When taken as directed, carnitine is considered safe and carries only a low risk of side effects.
Common side effects are:
L-carnitine may increase the risk of seizures in people with epilepsy. So if you have ever had a seizure, you should not take carnitine.
Carnitine can also increase the symptoms of an underactive thyroid. If you have an underactive thyroid, you should therefore talk to your doctor before taking it.
Always start with a small dose to begin with and gradually increase the amount so that your body can get used to it. If you experience any undesirable side effects, please consult your doctor to determine whether this supplement is suitable for you.
L-carnitine can help you lose weight. However, you should always pair it with a healthy diet and an active lifestyle to maximize its effects.
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Sources (in English):
Orer, G. E. & Guzel, N. A. (2014, February). The effects of acute L-carnitine supplementation on endurance performance of athletes. Journal of Strength and Conditioning Research, 28(2):514-9, doi: 10.1519/JSC.0b013e3182a76790
Panjwani, U., Thakur, L., Anand, J. P., Singh, S. N., Amitabh, Singh, S. B. et al. (2007, Fall). Effect of L-carnitine supplementation on endurance exercise in normobaric/normoxic and hypobaric/hypoxic conditions. Wilderness & Environmental Medicine, 18(3):169-76, doi: 10.1580/PR45-05.1
Mingrone, G., Greco, A. V., Capristo, E., Benedetti, G., Giancaterini, A., De Gaetano, A. et al. (1999, February). L-carnitine improves glucose disposal in type 2 diabetic patients. Journal of the American College of Nutrition, 18(1):77-82
Molfino, A., Cascino, A., Conte, C., Ramaccini, C., Rossi Fanelli, F. & Laviano, A. (2010, May-June). Caloric restriction and L-carnitine administration improves insulin sensitivity in patients with impaired glucose metabolism. JPEN. Journal of Parenteral and Enteral Nutrition, 34(3):295-9, doi: 10.1177/0148607109353440
Pooyandjoo, M., Nouhi, M., Shab-Bidar, S., Djafarian, K. & Olyaeemanesh, A. (2016, October). The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials. Obesity Reviews: An Official Journal of the International Association for the Study of Obesity, 17(10):970-6, doi: 10.1111/obr.12436
Villani, R. G., Gannon, J., Self, M. & Rich, P. A. (2000, June). L-Carnitine supplementation combined with aerobic training does not promote weight loss in moderately obese women. International Journal of Sport Nutrition and Exercise Metabolism, 10(2):199-207
Wutzke, K. D. & Lorenz, H., (2004, August). The effect of l-carnitine on fat oxidation, protein turnover, and body composition in slightly overweight subjects. Metabolism: Clinical and Experimental, 53(8):1002-6, doi: 10.1016/j.metabol.2004.03.007
Stephens, F. B., Wall, B. T., Marimuthu, K., Shannon, C. E., Constantin-Teodosiu, D., Macdonald, I. A. et al. (2013, September). Skeletal muscle carnitine loading increases energy expenditure, modulates fuel metabolism gene networks and prevents body fat accumulation in humans. The Journal of Physiology, 591(Pt 18): 4655–4666, doi: 10.1113/jphysiol.2013.255364
Malaguarnera, M., Cammalleri, L., Gargante, M. P., Vacante, M., Colonna, V. & Motta, M., (2007, December). L-Carnitine treatment reduces severity of physical and mental fatigue and increases cognitive functions in centenarians: a randomized and controlled clinical trial. The American Journal of Clinical Nutrition, 86(6):1738-44, doi: 10.1093/ajcn/86.5.1738
Sano, M., Bell, K., Cote, L., Dooneief, G., Lawton, A., Legler, L. et al. (1992, November). Double-blind parallel design pilot study of acetyl levocarnitine in patients with Alzheimer's disease. Archives of Neurology, 49(11):1137-41, doi: 10.1001/archneur.1992.00530350051019
Rai, G., Wright, G., Scott, L., Beston, B., Rest, J. & Exton-Smith, A. N. (1990). Double-blind, placebo controlled study of acetyl-l-carnitine in patients with Alzheimer's dementia. Current Medical Research and Opinion, 11(10):638-47, doi: 10.1185/03007999009112690
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