L-carnitine has emerged as a popular supplement, known for its role in energy metabolism and potential benefits for workout performance. However, a less explored aspect of this compound is its potential when taken before bed. This article delves into the science behind L-carnitine, its benefits, and the intriguing concept of nighttime supplementation.
Whether you’re a fitness enthusiast, health-conscious, or simply curious about optimizing your wellness routine, this comprehensive guide will shed light on the potential benefits and considerations of taking L-carnitine before bed. Let’s embark on this journey to understand better L-carnitine and how it might enhance your health and wellness regimen.
Table of Contents
What Is L-Carnitine
L-carnitine is normally referred to as an amino acid, but it is more like the cousin of the B vitamins; in the ’50s, when it was first named, they put it under the title vitamin BT.
It is made naturally inside your body when the amino acid lysine and methionine join together. This happens primarily inside your liver and kidneys, but your body stores it in your muscles, heart, and brain.
The fact that your body makes it naturally technically means that it’s not considered an essential nutrient. However, an L-carnitine deficiency can lead to growth deficiency in younger people, enlarged liver, and muscle degradation.
Making the nutrient important and deemed a not-so-medical term “somewhat essential.”
There are two types, L-carnitine and D-carnitine. The L type is the form naturally made in your body and the type we discuss in this article. You’ll see this on supplements labeled as L-tartrate or Propionyl-L-carnitine.
You don’t need to concern yourself with the D type. It’s not naturally made and isn’t even produced as a supplement.
You’ll also hear or read about Acetyl L-carnitine (ALCAR), which is found in the central nervous system and helps create energy and the neurotransmitter acetylcholine.
When working side by side with the carnitine family, the acetyl group can enter the brain, unlike other nutrients, and act as an antioxidant. Studies are showing this to help decrease aging and neurodegeneration.
That said, L carnitine isn’t the most important ingredient to have in a fat burner; in fact, a lot of the best fat burners for men don’t actually contain it, with many weight loss aids focusing more on appetite suppression over thermogenesis after all reducing caloric intake will always be the most effective way to lose fat.
What Does L-Carnitine Do
L-carnitine delivers long-chain fatty acids into the mitochondria to be turned into energy; this is done through a process known as oxidation. The result is the production of Adenosine Triphosphate (ATP).
When you work out, lactic acid builds up inside your muscles, causing fatigue. L-carnitine reduces this from happening, allowing you to perform more reps.
It also decreases the number of free radicals that can be created during intense exercise; this will help with post-recovery.
What Are The Benefits Of Taking l Carnitine Before Bedtime
Here are some potential benefits of taking L-Carnitine before bedtime:
- Improves the Heart’s Health: L-carnitine supplementation can help improve heart health. It does this by helping to transport fatty acids into the mitochondria of cells, where they can be used for energy. This process can help reduce the risk of fatty build-up in the heart and other organs.
- Optimizes Fat-Burning Capacity During Sleep: Your body naturally burns fat during sleep, especially if you have not eaten for several hours before bed. Taking L-carnitine before bed can help optimize this fat-burning process, potentially enhancing calorie-burning.
- Helps with Muscle Repair and Strengthening: L-carnitine can also aid in muscle repair and strengthening during sleep. This can be particularly beneficial for individuals who engage in regular physical exercise.
- May Improve Mental and Physical Conditions: Certain forms of L-carnitine, such as Acetyl L-Carnitine, can help protect nerve cells, potentially reducing the risk of developing certain mental and physical conditions, such as Alzheimer’s disease.
- Boosts Energy Levels: By helping to transport fatty acids into the mitochondria, where they can be used for energy, L-carnitine can help boost energy levels. This can be particularly beneficial for individuals who engage in regular physical exercise.
What Are The Side Effects of taking L-Carnitine
The most common negative symptoms from L-carnitine are
- Headaches
- Nausea
- Trouble sleeping
- Diarrhea
- Abdominal pain
- High blood pressure
Avoid using it if you fall into any of these categories
- If you’ve been diagnosed with bipolar
- If you have neuropathy
- Been diagnosed with hypothyroidism
- If you ever encounter seizures
You should also not use it if you’re pregnant or under 18; there haven’t been sufficient studies to prove that L-carnitine is safe in children and pregnant women.
What Is The Correct Dosage Of L-Carnitine
1000 milligrams is equal to 1 gram, 2 grams a day is the standard dose for the average healthy adult, and seems safe over an extended period.
One study found that 3 to 4 grams per day, broken up into 3 different dosing times, was safe over the long term.
If you’re taking L-carnitine for increased brain function, then 2 grams daily is adequate.
If you’re taking it for muscle endurance and recovery, you should take 3 to 4 grams daily. Half 30 minutes before your workout and the other half after your workout.
- Acetyl-L-carnitine – The dose ranges from 600 to 2,500 mg a day.
- Propionyl-L-carnitine – Dosing varies from 400 to 1,00 mg per day.
- L-carnitine L-tartrate – Dosing is between 1,000 to 4,000 mg per day.
When Should You Take L-Carnitine Before Bed
You will still receive the benefits while you sleep, no matter when you decide to take l-carnitine.
Idf it is easier for you to take it in the morning or afternoon, do whatever is best for you.
However, the directions don’t specify the exact timing of when to take L-Carnitine prior to bed. It’s always best to follow the supplement packaging instructions or consult a healthcare provider for personalized advice.
Is L-Carnitine A Fat Burner
If you read the other articles about this topic, you’ll be told it is an excellent fat burner. It will give you quick results, and if you spend enough time in the gym as I do, you’ll find yourself in another fitness debate about this subject.
Ultimately, I can only go by the scientific data, and the studies surrounding this topic don’t favor everyone regarding L-carnitine’s fat-burning properties.
We know by now that it helps your body move fatty acids to its mitochondria to turn into energy, so it’s easy to see why people think this will help you burn more fat.
The problem is that L- carnitine doesn’t help your body speed up or increase this process; it only allows it to perform its actual duty.
Human and animal studies have been mixed; they found that the fat-burning qualities are more pronounced when the individual’s BMI is higher.
Someone who only has 10 or 20 pounds to lose will see insignificant results from L- carnitine than an individual who is obese.
No studies show that taking L-carnitine before bedtime will make any difference.
Different types Of Carnitines
- Acetyl-L-carnitine primarily increases neurological function, such as memory, anti-aging nootropic, better mood, and learning.
- Propionyl-L-carnitine – If you have high blood pressure or any health issue governed by circulation, this is the supplement you would use.
- L-carnitine L-tartrate – Is the most common form for fitness gurus; it helps exercise performance and recovery. Dosing is between 1,000 to 4,000 mg per day.
These can come in capsule, liquid, or powder form. Bulk supplements make third-party tested supplements that are proven to work.;
Can Vegans Use L-Carnitine
L-carnitine is a compound your body makes to help burn fat and remove cellular toxins. The best food sources of carnitine are animal products, including meats and dairy. However, vegans who strictly avoid these products generally do not get carnitine deficiency.
This is because the human liver and kidneys can make carnitine from lysine and methionine, two amino acids derived from protein intake. Other nutrients required for this process include iron and vitamins C, B-3, and B-6. You will likely not develop carnitine deficiency if you have normal liver and kidney functions and balanced nutrition.
However, vegans with chronic kidney disease, especially those with end-stage kidney disease who receive hemodialysis, might need carnitine supplements. Diseased kidneys make less carnitine while eliminating more from the body, putting the person at greater risk of carnitine deficiency.
Regarding supplementation, two types of carnitine supplements are available: L-carnitine and acetyl-L-carnitine. Acetyl-L-carnitine is better absorbed and can cross the blood-brain barrier. But if you want a cheaper source, choose L-carnitine. These supplements are generally used in a dose range of 1 to 3 g daily. Doses higher than 5 g might cause unpleasant side effects, including diarrhea.
It’s important to note that there is some controversy around carnitine as it can be converted into a compound called TMAO in the gut, which is correlated with atherosclerosis. However, one study found that vegans did not convert carnitine into TMAO, and they realized that the breakdown of carnitine to TMAO was mediated by gut bacteria that vegans didn’t have.
Is L-Carnitine A Stimulant
It is not a stimulant and will not give you energy before sleep at night.
Which Foods Contain The Most L-Carnitine
You can find it in poultry, fish, grains, and greens, but without a doubt, the highest concentration of L-carnitine will be found in red meats; the redder the meat, the higher level of L-carnitine.
Unsurprisingly, carnitine comes from carnis, the Latin word for flesh.
Conclusion
In conclusion, l-carnitine, a key ingredient found in various sources such as meats, nuts, and vegetables, plays a significant role in our health. Its content is rich in protein and minerals, making it a potent source of nutrition. For example, it is known to have numerous health benefits, including boosting the immune system and reducing inflammation, which is backed by a wealth of evidence from various studies and reviews.
In addition, l-carnitine is also available in capsule form, providing an alternative source for adults who may not get enough from their diet. However, the doses should be taken under the advice of a doctor, as the risk of overconsumption can lead to certain health issues.
Moreover, l-carnitine has been linked to skin health, with some studies suggesting that it may help reduce signs of aging and skin inflammation. Its antioxidant properties, particularly when combined with other antioxidants like vitamin C, can help combat oxidative stress, a key factor in many diseases, including cancer.
While the information available on l-carnitine is vast, it’s important to remember that everyone’s nutritional needs and reactions to supplements can vary. For instance, pregnant women or those with certain health conditions should consult their doctor before adding l-carnitine to their regimen.
Furthermore, while l-carnitine may have potential health benefits, it should not replace a balanced diet rich in a variety of fruits, vegetables, and other sources of essential nutrients. It’s also worth noting that while l-carnitine is generally low in sugar, those monitoring their sugar intake should still review the content of any l-carnitine supplements or foods.
In the fight against disease and to maintain overall health, l-carnitine, along with other nutrients and antioxidants, can play a crucial role.
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