L-carnitine: what it is for, benefits and how to take it

In the world of nutritional supplements, few compounds have generated as much interest as L-carnitine, a key nutrient in energy production and fat metabolism. Its relevance goes beyond sport: from improving cardiovascular health to supporting the management of metabolic conditions, it has become a versatile ally. Below, we explain what L-carnitine is for, its properties, benefits and side effects.

What is L-Carnitine and what is it for?

It is a molecule that is naturally synthesised in the liver, kidneys and brain from amino acids such as lysine and methionine. It therefore plays a fundamental role in transporting fatty acids to the mitochondria, where they are converted into energy.

What does l-carnitine do? Its main function is to transport fatty acids to the mitochondria, where that fat is converted into energy. In this way, it helps our body use fat as a source of energy.

L-Carnitine: benefits and drawbacks

Among the different benefits and properties of L-carnitine, the following stand out:

• It promotes fat burning, especially when we do physical exercise.
• It increases energy production and endurance, as it uses fat as fuel to improve performance.
• It reduces muscle fatigue.
• It improves recovery after exercise, for example by reducing muscle soreness after intense effort.
• It supports cardiovascular and cognitive health.

However, there are also some drawbacks of l-carnitine, such as the possible appearance of side effects, or certain population groups for whom its use would be contraindicated. Let us look at this in more detail:

Dangers of L-carnitine

The main dangers associated with taking L-carnitine supplements include:

The main danger lies in its intestinal metabolism: bacteria in the colon convert excess L-carnitine into TMAO(trimethylamine N-oxide), a substance linked to the formation of atherosclerotic plaques in the arteries. This increases the risk of myocardial infarction and cardiovascular disease.

For this reason, there are some precautions and limitations that should be followed.

Contraindications of l-carnitine

There are some population groups for whom l-carnitine supplementation would be contraindicated.

• People with kidney or liver disease should avoid carnitine supplementation without medical supervision, as it may negatively affect the function of these organs.
• L-carnitine may increase the risk of seizures in people with epilepsy or seizure disorders.
• There is not enough evidence on the safety of L-carnitine during pregnancy and breastfeeding, so its use is not recommended
• People with a low BMI, low body fat percentage or heart problems:In these cases, L-carnitine may be contraindicated.

• Hypersensitivity:Contraindicated in people allergic to L-carnitine.
• Other conditions:Special caution should be taken in people with diabetes, heart failure, neuropathies, hypertension, nephropathy or liver disease due to alcoholism.

Side effects of l-carnitine

In addition, side effects from the use of l-carnitine may occur, mainly gastrointestinal in nature, including nausea, vomiting, diarrhoea and abdominal pain as the most common. Although such symptoms are usually mild, they may worsen with prolonged use.

How and when should you take L-Carnitine?

L-carnitine is mainly recommended before physical exercise, especially if the aim is to boost fat burning and improve sports performance. The ideal time to take l-carnitine is between 30 and 60 minutes before training, as this maximises its absorption and effect on fat metabolism.

If the aim is energy, it can be taken in the morning, preferably on an empty stomach, to take advantage of better absorption and start the day with its energising benefits.

The most common formats are capsules, tablets, or you can even find liquid l-carnitine.

Which is the best l-carnitine?

Choosing the best L-carnitine depends on your goals (physical performance, fat loss, mental energy), although the quality of the supplement should also be taken into account. We recommend using Solgar L-Carnitine, a brand recognised for the quality of its supplements.

Solgar L-Carnitina 500 mg

It is the most popular format, available in packs of 30 or 60 tablets. It contains free-form L-carnitine, ready to be absorbed, and it is suitable for vegans. In addition, L-carnitina 500 mg de Solgardoes not contain sugars, gluten, starch, yeast, wheat, soya, dairy, preservatives, sweeteners or flavourings.

Solgar L-Carnitina líquida 1.500 mg

Liquid lemon-flavoured format, which makes it easier to take and provides a higher dose of L-carnitine per serving. It includes pantothenic acid (vitamin B5), which supports energy production and helps reduce tiredness and fatigue. L-carnitina líquida de Solgar is also suitable for vegans and contains no sugars, gluten or common allergens.

Recommendations to keep in mind

L-Carnitine is not a miracle fat burner, but rather an ingredient that works when combined with a balanced diet and regular exercise. It is important to keep the body hydrated and follow a diet rich in vegetables and protein.

If you are sensitive to caffeine or suffer from sleep disturbances, avoid taking stimulants at the same time.

L-carnitine can be a very effective ally in your weight-loss process, especially if you train frequently and want to improve your physical and metabolic performance. In our online pharmacy you will find L-carnitine supplements that can be adapted to each person's needs. But if you are unsure which one is best for you, contact our pharmacy team for personalised advice.

Bibliography

• Brass, E. P. (2000). Supplemental carnitine and exercise. The American Journal of Clinical Nutrition, 72(2), 618S–623S.
• Flanagan, J. L., Simmons, P. A., Vehige, J., Willcox, M. D., & Garrett, Q. (2010). Role of carnitine in disease. Nutrition & Metabolism, 7(1), 30.
• Di San Filippo, C. A., Taylor, M. R. G., & Mestroni, L. (2008). Cardiomyopathy associated with carnitine deficiency. Current Opinion in Cardiology, 23(3), 258–262.