The Wellness Messiah Podcast Carnitine: How to Take, Best Dose and Brands!
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Jan 13, 2026 Discover the wonders of L-carnitine, from its role as a fat shuttle to enhancing muscle performance and brain function. Learn about the modest weight loss benefits when combined with diet and exercise, while also addressing potential cardiovascular risks from TMAO. Gain insights into optimal dosing strategies, including low doses and spacing, to maximize absorption. Explore practical tips for integrating different forms of carnitine, ensuring you capitalize on its benefits while minimizing side effects. A must-listen for health enthusiasts!
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Carnitine Fuels Fat Burning And Endurance
- L-carnitine (and acetylcarnitine) shuttle fats into muscle mitochondria to support endurance and fat burning.
- Meta-analyses show carnitine plus diet/exercise yields ~2–4 lb extra weight loss versus placebo.
Carnitine Functions Like A B Vitamin
- L-carnitine behaves like a B vitamin: the body makes some but depends on dietary intake and has dedicated transporters.
- Breast milk contains carnitine, indicating a physiological requirement beyond endogenous production.
Use Carnitine For Zone 2 Endurance
- Supplement carnitine to counter age-related declines in muscle carnitine and fat-burning capacity.
- Favor carnitine for aerobic (Zone 2/3) training to enhance fat use and recovery.