One of the most popular fat burners, l-carnitine, is the occasion for constant disputes. On the one hand, it has a destructive effect on subcutaneous fat deposits, on the other hand it has quite a lot of contraindications and extremely undesirable side effects.
How does l-carnitine work?
The action of l-carnitine is its active participation in metabolic processes. The fact is that it promotes the release of energy from fat stores. It is through this that the slimming effect is achieved.
It is believed that an additional reception of this substance will give an effect only if it is not enough in the body. If you get enough of it from food, the effect may not be there.
What foods contain carnitine?
According to the latest data, the recommended norm for adults is 300 mg per day, and for persons under 18 years - from 100 to 300 mg. Get it from food easily (the figure denotes the amount of carnitine per 100 grams):
- ground beef - 94 mg;
- steak from beef - 95 mg;
- bacon - 23.3 mg;
- pork - 27.7 mg;
- ice cream - 3.7 mg;
- chicken breast - 3.9 mg;
- whole milk - 3.3 mg;
- cod - 5.6 mg;
- asparagus - 0.195 mg;
- macaroni - 0.126 mg;
- white bread - 0.147 mg;
- rice (boiled) - 0.0449 mg;
- peanut oil - 0.083 mg;
- eggs - 0.0121 mg;
- orange juice - 0.0019 mg.
Of course, in this form, l-carnitine can not bring harm, unlike its counterpart, which can be purchased as a dietary supplements in a pharmacy or in a sports nutrition store.
L-carnitine: contraindications
The list of contra-indications of l-carnitine is important to be observed scrupulously, otherwise you risk harming your body:
- allergy to any kind of food protein (eg, dairy products, eggs or wheat);
- the possibility of a period of improper, poor nutrition;
- pregnancy - with both the coming and the planned;
- Thyroid gland diseases;
- oncological diseases;
- epilepsy;
- kidney pathology;
- diabetes;
- hypertension;
- HIV;
- lactation period.
In addition, dangerous side effects may also be present. If you get sick after taking the supplements, it's better to refuse it.
L-carnitine: side effects
Side effects of l-carnitine may be of varying degrees of intensity. So, for example, scientists attribute the following phenomena to light and temporary side effects:
- vomiting;
- nausea;
- various variants of a stomach upset;
- profuse sweating;
- unpleasant odor of sweat, urine or from the mouth;
- excessive, exhausting activity after taking the drug;
- insomnia.
Many people who take this substance face these side effects at some time, and then the symptoms subside. If you have these side effects for several days, you should stop taking the drug.
In more serious cases, it is worth immediately giving up carnitine. Especially if you observe yourself, or you are indicated by the surrounding people to the following symptoms:
- risk of anorexia nervosa;
- various eating disorders;
- incoherence speech or confusion thinking;
- depression;
- aggressive behavior;
- rash or hives of unknown genesis;
- non-standard behavior (inclination to risks, etc.);
- edema in the mouth, throat;
- itching;
- shortness of breath or shortness of breath.
It should be noted immediately that l-carnitine harm in the form of serious side effects most often brings those who violate the dosage, improperly feeds, ignores the list of contraindications. In other cases, the likelihood of serious consequences is not too great.