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Carnitine is a compound derived from amino
acids (lysine and methionine) that plays a critical role in energy production
by transporting long-chain fatty acids into the mitochondria, where they are
burned to produce energy. It is naturally produced by the liver and kidneys and
is found in high concentrations in red meat and dairy products.
Primary Usages:
Energy & Metabolism: It converts fat into
usable energy.
Athletic Performance/Recovery: Used to improve
endurance, reduce muscle fatigue, and decrease muscle soreness after
high-intensity exercise.
Weight Loss Support: Promotes fatty acid
oxidation to aid in weight management, often combined with diet and exercise.
Therapeutic Uses: Treats carnitine deficiency
(genetic or due to hemodialysis), and may assist in managing heart disease,
type 2 diabetes, and male infertility.
Dosage & Safety:
Daily Dosage: Usually 500 mg to 2,000 mg (up to
3,000 mg) is considered safe.
Side Effects: High doses (>3g) can cause
gastrointestinal issues (nausea, cramps) and a fishy body odor.
Timing: Often taken before workouts for
performance or after for recovery.
