No research has shown any harm to health from taking L-carnitine, however, with side effects, not everything is as smooth as it is, among them the most common:
Development of insomnia. Since after the release of energy is released, this effect is likely, although it is extremely rare. To avoid this, you need to take the drug in the morning, and it is in this period, it has the most significant effect.
Individual intolerance, which is accompanied by a headache, nausea, a violation of the stool.
It is forbidden to take it, if you undergo the procedure of hemodialysis, probably the development of myasthenia gravis.
Natural L-carnitine
In its natural form, it can be found in meat and fish, as well as in dairy products. If there is a need to increase the level of L-carnitine, eat liver, beef, pork, veal. Meat of turkey, duck and goose also contains this additive, as well as sour cream, cream and cottage cheese.
But not everything is so simple, because in the process of heat treatment a significant amount of levocarnitine is lost, which leads to the need to take it in the form of a sports nutrition.
Dosage of L-carnitine and combination with other supplements
The optimal dosage is from 500 mg to 2 g per day (the odor is divided into 2 or 3 times depending on the volume). To take more than 2 grams is meaningless, as the additional effect of the study was not revealed. Rules of reception:
30 minutes before the workout.
Necessarily on an empty stomach.
If there is no training, then the reception should be done in the morning and at lunchtime between meals on an empty stomach.
Excellent compatibility of L-carnitine with any kind of fat burners was noted. The latter accompany the reduction of side effects. In the process of recruitment, they can be used in combination with a weight gainer and protein or other complex sports medicine preparations.