L-Carnitine Dosage is quite simple. A single l-carnitine 500mg capsule per day is all most people need. This is particularly important for vegetarians as vegetable, fruits, and legumes only contain a small amount of l-carnitine. Non-vegetarians get about 100-300 mg of carnitine in their daily, primarily from red meats and dairy products.
What is the Right L-Carnitine Dosage for Me?
One l-carnitine 500mg capsule will ensure all people have an adequate level of carnitine in their bodies each day. Performance athletes and bodybuilders often take 2-4 grams of l-carnitine per day. This amount is needed when lifting very heavy weights in an effort to pack on sheer muscle mass with the good l-carnitine side effect of making your body more lean.
L-Carnitine Dosage for Seniors
A single l-carnitine 500mg pill is fine for seniors. A recent university study had seniors taking 2 grams (4 pills) per day for 6 months. The results showed that most seniors had a significant decrease in fat mass (4 pounds on average) and a significant increase in muscle mass (8.4 pounds on average). Study participants also reported significant reductions in the severity of mental and physical fatigue (American Journal of Clinical Nutrition, 2007). There were also measurable increases in cognitive functioning.
L-Carnitine Dosage for Energy Increase
The primary action of l-carnitine is to provide energy for the mitochondria. It does this indirectly by providing the ‘highway’ needed to the ‘fuel’ (fatty acids) to get into the mitochondria. The mitochondria are the cells energy production center. Having the right amount of l-carnitine in your system allows your cell to function at their best, resulting in you having more energy. The proper l-carnitine dosage for energy increase is 1 gram per day for non-vegetarians.
L-Carnitine Dosage for Weight Loss
For quick and safe weight loss l-carnitines benefits are well documented, 2-3 grams per day seems to be the ‘sweet spot’ for rapid weight loss.. L-carnitine transports fatty acids and acetyl groups into mitochondria where they are ‘burned’ for energy production (at the cellular level). Fatty acids have a very difficult time entering the mitochondria without l-carnitine. Keeping the optimum amount of l-carnitine in your system means your body will burn as much fat as possible. This is a chemical process. The great thing about this is you can lose weight while you sleep, you don’t even need to exercise. Of course exercise will amp up your bodies need for more fuel and you will lose even more weight. In short, you can lose a moderate amount of weight by doing nothing except taking l-carnitine or you can lose a LOT of weight if taking the right l-carnitine dosage while exercising.