Over the years, diet cultures have indoctrinated people into believing starvation is the key to weight loss. However, this isn’t sustainable for your body and health in the long run.
Instead of scouring through the web falling for pills and potions that are nothing but false promises, try L-carnitine weight loss supplement. Unlike artificial substances with questionable side effects, this is safe and naturally occurring, that can help burn fat, stimulate energy and maximize workout benefits.
We have compiled a detailed guide for you to ease your way into L-carnitine
What is L-carnitine?
L-carnitine is a non-essential amino acid, which means that it is produced naturally in the body. L-carnitine synthesis in brain, kidney and liver. Its primary function is to turn body fat into energy. (1)
L-carnitine can be obtained naturally from our diets as it is found in foods such as red meat, poultry, eggs, beans, peas, nuts, soy products, and seeds.
L-carnitine is an essential nutrient, however, the body sometimes exceeds the requirement making it unable for the body to naturally synthesize to keep up with the demand in cases of chronic illnesses such as kidney dysfunction in which case supplements are prescribed to help make up for the difference.
L-carnitine transports long-chain fatty acids to your mitochondria, which helps produce energy by burning fat for fuel. Our skeletal muscle stores about 95% of the L-carnitine with traces found in blood and liver.
L-carnitine deficiency can also lead to risk of developing depression. A study found that L-carnitine supplementation decreased the symptoms of depression. (2)
Does L-Carnitine Aid in Weight Loss?
L-carnitine is a natural amino acid that has been found to help in weight management. L-carnitine helps to convert fat into energy by transporting body fat into the mitochondria where it gets metabolized.
A review study found that L-carnitine supplementation significantly reduced body weight, body mass index (BMI), and fat mass.
What is the Relationship Between l-Carnitine and weight loss?
Everyone remembers the one science lesson “mitochondria are the powerhouse of cells.” There are several studies that have shown L-carnitine increases the concentration of the neurotransmitter and optimizes its function at mitochondrial level. Positive effects on mitochondrial function can lead to increase in energy to maximize performance and training sessions.
Some of the crucial studies that have been pivotal in establishing effects of L-carnitine on weight loss are:
- A study was conducted on 32 healthy adult neutered colony-housed cats that were fattened through unrestricted ingestion of an energy dense diet for 6 months were divided into 4 groups and were fed a restricted diet L-carnitine supplement. It showed a metabolic effect in overweight cats that underwent rapid weight loss. (6)
- A review of 9 clinical studies that included 922 participants showed that over time receiving carnitine resulted in weight loss. (7)
- A study conducted to examine the endurance performance of footballers by giving them fruit juice one hour before applying L-carnitine with the double-blind method, while giving the one group 3g of L-carnitine and other 4g. they were asked to do an exercise test at a running speed of 8km/h and continued at 10km/h. The result showed that 3 or 4g of L-carnitine taken before physical exercise prolonged exhaustion. (8)
- A clinical study was conducted to examine the effect of L-carnitine supplementation on body weight and composition. It was found that the supplementation provides a modest reducing effect on the body weight, BMI and fat mass amongst adults with obesity. (9)
- Another meta-analysis showed that carnitine supplementation in women with PCOS presented beneficial effects on weight loss and lipid profiles. (10)
- Supplementation of L-Carnitine has been reported to have positive effect on sperm maturation and motility and spermatogenesis. It ensures adequate energy supply to the sperm by moving long chain fatty acids to mitochondria
As L-carnitine helps move fatty acids into the cells to be burned for energy, this enables it to aid weight loss.
Role of L-carnitine in the Body
L-carnitine plays several important roles in the body, primarily related to energy metabolism, particularly in the mitochondria—the energy-producing factories within cells. Here are some key functions of L-carnitine:
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Fatty Acid Metabolism
L-carnitine is essential for the transport of long-chain fatty acids into the mitochondria, where they undergo beta-oxidation, a process that breaks down fatty acids to generate energy in the form of ATP (adenosine triphosphate). This process is crucial for providing energy, especially during periods of prolonged exercise or when glucose levels are low.
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Energy Production
By facilitating the entry of fatty acids into the mitochondria, L-carnitine contributes to the production of ATP, the primary energy currency of cells. This is particularly important in tissues with high energy demands, such as skeletal muscle and the heart.
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Maintenance of Cellular Health
L-carnitine has antioxidant properties and helps to maintain the integrity of cell membranes. It can help reduce oxidative stress and inflammation, thereby protecting cells from damage caused by free radicals and other harmful molecules.
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Support Heart Health
Because the heart relies heavily on fatty acids for energy, L-carnitine is particularly important for maintaining cardiac function. Supplementation with L-carnitine has been studied for its potential benefits in various heart conditions, including heart failure and angina.
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Muscle recovery and Performance
Some research suggests that L-carnitine supplementation may improve exercise performance and enhance recovery by increasing fat oxidation and reducing muscle damage and soreness.
Is L Carnitine the Same for Weight Loss or Fat Loss
Fat loss and weight loss are related but not identical concepts. Let’s differentiate between them:
This refers specifically to the reduction of body fat mass. Fat loss involves the breakdown and utilization of stored fat for energy, typically through a combination of calorie restriction, exercise, and metabolic processes such as lipolysis (the breakdown of fat cells) and fatty acid oxidation. Fat loss can result in improvements in body composition, such as a decrease in body fat percentage and an increase in lean muscle mass.
Weight loss on the other hand, encompasses any reduction in overall body weight, including loss of not only fat but also water weight, muscle mass, and even bone density in some cases. While fat loss contributes to weight loss, other factors such as water retention, glycogen depletion, and muscle loss can also affect overall body weight.
L-carnitine supplementation has been proposed as a potential aid for both fat loss and weight loss due to its role in fatty acid metabolism and energy production. By facilitating the transport of fatty acids into the mitochondria for oxidation, L-carnitine theoretically enhances the utilization of fat for energy, which could contribute to fat loss.
Conclusion
L-carnitine is an essential amino acid that is naturally produced by the body in people with healthy liver and kidneys to store and prevent any deficiencies from occurring in the body.
In case of deficiencies amongst people with medical abnormalities such as chronic illnesses require L-carnitine through diet or supplements. Dosages need to be prescribed by a healthcare provider to ensure safe consumption.
While it is a medical necessity for some individuals, others might take it as an extra aid for athletic performances and recovery, stamina and weight loss.
FAQs
- Does carnitine help you lose weight?
Yes, there are multiple studies that suggest L-carnitine help you to lose weight by supporting fat metabolism.
- Does L-carnitine affect body fat?
Yes, L-carnitine affect body fat. It supports fat metabolism by helping body convert fat into energy.
- Can you lose weight with L-carnitine without exercise?
While L-carnitine may aid in fat metabolism, weight loss typically requires a combination of factors, including diet and exercise.
- Does carnitine burn belly fat?
Yes, L-carnitine helps to burn body fat. L-carnitine helps in fat metabolism in the body by transporting it to mitochondria where it gets converted into energy
- What naturally burns fat?
Foods like fish oil, coffee, green tea and apple cider vinegar naturally helps to burn fat.
1 Comment
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