L-carnitine - an important factor in burning fat in the body. What is L-carnitine and how does it work? L-carnitine is a carboxylic acid that ensures that the fat is transported from the body's own fat deposits to the places where energy is generated. It can either be produced by the body's own synthesis or taken orally with food.
An important source of oral intake of L-carnitine is the consumption of "red meat". Although the body itself can produce up to 10-15 mg of L-carnitine per day, this only covers 10% of the normal daily requirement. It is therefore important to ensure an adequate intake of L-carnitine in order to support optimal fat burning in the body.
Foods high in L-carnitine (mg/100g):
L-carnitine plays an important role in burning fat in the body. But where can you find L-carnitine in high doses? Here is a list of foods that are high in L-carnitine (mg/100g):
- Arctic crabs: approx. 900 mg
- Sheep meat: approx. 209 mg
- Ram meat: about 170 mg
- Pork: about 30 mg
- Beef: about 60-70mg
- Chicken meat: about 5-10 mg
- Chicken egg: about 0.8 mg
- Cow's milk: about 2-4 mg
- Brewer's yeast: about 2-3 mg
- Vegetable food: about 0-1 mg
It is important to note that L-carnitine is found in higher concentrations in animal foods than in plant foods. If you're looking to increase your L-carnitine intake, you can take a look at this list and consider incorporating certain foods into your diet more often. However, it is always advisable to consult a doctor or nutritionist to ensure that your L-Carnitine intake is appropriate for your individual needs.
How does L-Carnitine work?
L-carnitine - an important helper in fat metabolism. But how exactly does it work? L-carnitine has a crucial function in burning fat in the body. In order to burn fat, the body has to mobilize the fatty acids from the body's own fat deposits and transport them to the places where energy is generated. These places, the mitochondria, are like small power plants inside each cell and are responsible for generating energy.
However, since fatty acids cannot penetrate through the cell wall or the envelope of the mitochondrion on their own due to their molecular structure, the body needs a means of transport. This is where L-carnitine comes into play. It binds the fatty acids and transports them through the cell wall and into the cell. Due to this task, L-carnitine is mainly found in cells that have a high energy turnover, such as muscle cells.
How does L-carnitine work
L-carnitine - a crucial factor in fat metabolism. But why is it so important? L-carnitine has a critical role to play in burning fat in the body, especially during exercise or dieting. In order to burn fat, the body has to mobilize the fatty acids from the body's own fat deposits and transport them to the places where energy is generated. These places, the mitochondria, also known as "little power plants," are found inside every cell.
However, due to their molecular structure, fatty acids cannot penetrate the cell wall or the mitochondrial membrane by themselves. Therefore, the body needs a means of transport to bring the fatty acids to the mitochondria. This is where L-carnitine comes into play - it binds the fatty acids and transports them through the cell wall into the interior of the cell. As a result of this task, L-carnitine is mainly found in cells with a high energy turnover, such as muscle cells.
L-carnitine - a multi-talent for the human body
What are the other effects of L-carnitine? L-carnitine has a variety of benefits for the human body and can have a positive impact on many areas. Here are some of the most important effects of L-carnitine:
- Stabilization of glucose metabolism
- Activation of the immune system
- cell wall protection function
- Participation in the body's own detoxification process
- Increase in general energy expenditure
- Improve mental resilience and endurance
- Reduced regeneration times after physical exertion
Optimal dosage of L-carnitine - how much is enough?
The recommended dosage of L-carnitine is between 500 and 3000 mg daily, best taken before aerobic exercise. However, there are a few other important factors to consider when taking L-Carnitine:
- Up to 60 kg 2000 mg
- From 60 kg 3000 mg
- L-carnitine should be taken in conjunction with endurance training lasting at least 40 minutes, since the body mainly burns carbohydrates in the first 20 minutes of endurance training.
- In order to increase the absorption rate in the body, L-carnitine should be taken in several individual doses instead of in high doses at once.