Search Weight Loss Topics: |
Whats L-Carnitine, and Does It Live Up to the Hype? – Greatist
Created for Greatist by the experts at Healthline. Read more
Last week your trainer hyped it as a workout recovery supplement. Then yesterday your co-worker raved about its fat-torching prowess. Rumor has it L-carnitine is a fat-burning, brain-boosting, performance-enhancing machine of a supplement.
But is it all its cracked up to be? Here are the details on L-carnitine.
If the name has you craving some juicy carne, youre actually on the right track. L-carnitine is an amino acid derivative found in meat and animal products. Lucky for the vegans in the house, our bodies can also make it.
Whether you know it or not, youre already familiar with L-carnitine. Your body relies on it every day. Its responsible for fast-tracking fatty acids to your mitochondria, which burn the fat into energy. L-carnitine is basically the low-key conveyor belt sending your fat to the incinerator.
Some signs youre deficient include:
These symptoms are similar to those of many other conditions, so talk to your healthcare provider before you jump on the supplement train.
There are several types of carnitine. L-carnitine kinda steals the spotlight since its the one in red meat and most supplements.
Meet the others:
Bottom line:
ALC and L-carnitine are probably your best bets for a general supplement. But its also important to take a look at the different types in relation to your #goals.
Almost all the L-carnitine in your body is stored in your muscles. The rest is chillin in your liver and bloodstream.
Right now your L-carnitine stores are busy keeping your mitochondria, aka your cells engines, fueled up. And since amino acids play a lot of roles, L-carnitine also picks up toxins and dumps them outside the cell walls. What a gem.
Bottom line:
L-carnitine lives in your muscles, where it shovels fatty acids into cells so they can be burned for energy. Your body makes L-carnitine, but you can boost your level through food or supplements.
Popping L-carnitine might sound like a pretty convenient way drop a little weight. But lets keep it 100: Sure, L-carnitine is responsible for shoveling fatty acids into the furnace, but thats just a teeny, tiny part of the metabolic process.
Despite claims from supplement companies, there just isnt much medical evidence of L-carnitines weight loss superpowers.
Heres what we know:
If youre generally healthy, you probably already produce enough L-carnitine. But your biological clock wreaks havoc on more than baby-making and crows feet. Age can cut into your L-carnitine stores (so can diabetes and genetic conditions).
Studies on animals have suggested that L-carnitine can boost function in aging brains and possibly protect brain cells from damage.
Unfortunately, there isnt much research yet on whether taking L-carnitine boosts brain power in younger, healthier people.
Lets start with the good news: A 2013 review found that L-carnitine helped heart attack patients recover quickly. Since all the carnitines prefer to do their work inside muscle tissue, it makes sense that their presence is good for the heart.
But that same year, a study in mice found that L-carnitine in red meat might increase levels of trimethylamine-N-oxide (TMAO), which could cause clogged arteries.
What gives? A 2004 review of older medical research suggested that L-carnitine does the most for people whove already had a heart attack. The jurys still out on exactly how it could help or harm healthy hearts.
Some research says L-carnitine supports workout #goals in the long term. Typically, L-carnitine is a slow burn. Dont expect it to kick in overnight like caffeine or creatine. Stick with it and you might be running harder, better, faster, stronger in a few months.
On the flip side, a small study of professional athletes found that those who received 3 to 4 grams of L-carnitine immediately before a workout had better endurance.
Heres how L-carnitine might improve your workouts over the long haul:
Living with type 2 diabetes takes a whole lotta discipline. But theres evidence that taking L-carnitine might alleviate some symptoms and risks.
Some research suggests acetyl-L-carnitine (ALC) dials down nerve pain and weakness caused by type 2 diabetes. A 2005 study suggested L-carnitine supplements could also lower blood sugar.
There isnt much new research on links between type 2 diabetes and L-carnitine (weight loss studies get all the love, amiright?). But the bottom line is that if youre dosing properly and checking with your doctor, L-carnitine is way more likely to help than to hurt.
L-carnitine is technically FDA-approved for just one use: treating carnitine deficiency. But doses of less than 3 grams a day seem safe for pretty much anyone. Taking too much (2 to 3 grams, depending on your body) can cause mild side effects, including:
And, as we mentioned, a 2013 study in mice found that L-carnitine in red meat might contribute to clogged arteries, although more research is needed.
tl;dr
More medical studies are needed, but up to 2 grams a day seems safe for most people. One animal study suggested that L-carnitine supplements could raise your risk of blocked arteries.
Theres no one size fits most answer for whether or not you should add a bottle of L-carnitine to your medicine cabinet.
Technically, your body can whip up L-carnitine without help, thank you very much. The main things to consider are your diet and whether your body is healthy enough to create what it needs.
The folks most likely to benefit from supplementation:
If you still wanna give L-carnitine a whirl, remember to research the specific carnitine type thats right for your goals. Chatting with your doctor isnt a bad idea either.
Most people supplement with 500 to 2,000 milligrams of L-carnitine per day. Two grams (2,000 milligrams) seems to be the sweet spot for long-term effectiveness without health risks.
Pill-popping isnt the only way to give yourself a little L-carnitine love. You can find it in foods, liquids, powders, and even injections.
While the best way to score nutrients is through diet and a healthy lifestyle, supplements can help. If youre concerned about mixing meds, its always a good idea to check with your doctor.
Your body absorbs L-carnitine from food sources more quickly than from supplements. Sneak in some L-carnitine with a 3-ounce serving (about the size of your palm) of these meats:
Meat is your best bet, but other animal products deliver itty-bitty doses of L-carnitine too:
Mix a concentrated liquid supplement into your morning glass of water or OJ if youre not a fan of swallowing pills. Bonus: You can try ALL the flavors! Start slow, with a 1,000-milligram dose per day.
Cost is the main drawback to liquid supplements. Youll get more bang for your buck with powder or pill forms.
Powdered L-carnitine supplements work well for those who already whip up a protein shake or smoothie in the morning. Add a scoop (1,000 milligrams) along with your collagen or protein powder.
Theres not much difference in cost between powder and pills, so pick whatever strikes your fancy.
Injections and IV doses of L-carnitine are best left up to the pros. In a 2014 study of people who had an L-carnitine deficiency, switching from pills to IV therapy had a positive effect on cholesterol levels.
If you think your body is L-carnitine deficient, its best to talk to your healthcare provider about treatment options and sources.
Most medical research on humans taking L-carnitine has involved pills, so sticking to this supplement form gives you the highest chance of getting good results. Vegetarian capsules are available, so its a #win for those who prefer their L-carnitine without the carne.
L-carnitine is known as a fat-burner because thats what it does on the cellular level. Studies on leveraging that for weight loss have been mixed.
Of all the different carnitine types, L-carnitine and acetyl-L-carnitine show the most promise. Theres evidence that these forms are good for your brain and heart and even for disease prevention.
Supplements are a good idea for people with naturally low L-carnitine levels: older adults, vegans, and vegetarians. But its best to chat with your doctor before taking any new supplement.
Continue reading here:
Whats L-Carnitine, and Does It Live Up to the Hype? - Greatist
- Part 6 : Master Your Mind For Long-Term Weight Loss with Eric Viskovicz [Last Updated On: June 12th, 2011] [Originally Added On: June 12th, 2011]
- Part 7 : Master Your Mind For Long-Term Weight Loss with Eric Viskovicz [Last Updated On: June 13th, 2011] [Originally Added On: June 13th, 2011]
- LapBand for weight loss, gastric bypass alternative, obesity [Last Updated On: June 13th, 2011] [Originally Added On: June 13th, 2011]
- Part 2 : Master Your Mind For Long-Term Weight Loss with Eric Viskovicz [Last Updated On: June 13th, 2011] [Originally Added On: June 13th, 2011]
- Part 3 : Master Your Mind For Long-Term Weight Loss with Eric Viskovicz [Last Updated On: June 14th, 2011] [Originally Added On: June 14th, 2011]
- Best Diet Plan for Weight Loss with Meal Plans and Easy Recipes [Last Updated On: June 15th, 2011] [Originally Added On: June 15th, 2011]
- Dr. Val's Tips For Long-Term Weight Loss [Last Updated On: June 15th, 2011] [Originally Added On: June 15th, 2011]
- Find The Real Cause Behind Your Personal Weight Problem. [Last Updated On: June 16th, 2011] [Originally Added On: June 16th, 2011]
- Want Long Term Weight Loss [Last Updated On: June 16th, 2011] [Originally Added On: June 16th, 2011]
- Your Emotions and Beliefs Influence Weight Loss [Last Updated On: June 17th, 2011] [Originally Added On: June 17th, 2011]
- Part 5 : Master Your Mind For Long-Term Weight Loss with Eric Viskovicz [Last Updated On: June 18th, 2011] [Originally Added On: June 18th, 2011]
- Long Term Weight Loss Success After Bariatric Surgery [Last Updated On: June 18th, 2011] [Originally Added On: June 18th, 2011]
- How to Lose Weight While Eating Your Favorite Foods, Diet Solution [Last Updated On: June 19th, 2011] [Originally Added On: June 19th, 2011]
- POSE - Incisionless Weight Loss Surgery | Primary Obesity Surgery Endoluminal [Last Updated On: June 19th, 2011] [Originally Added On: June 19th, 2011]
- Long Term Weight Loss - Realize Band Surgery Houston TX [Last Updated On: June 19th, 2011] [Originally Added On: June 19th, 2011]
- My personal weight loss journey success story -- PART 1 [Last Updated On: June 20th, 2011] [Originally Added On: June 20th, 2011]
- Weight Loss , The 9 Day Body Cleansing Plan Followed By Our Long Term Weight Loss Programme [Last Updated On: June 21st, 2011] [Originally Added On: June 21st, 2011]
- Achieve Permanent Weight Loss with a Healthy Diet [Last Updated On: June 22nd, 2011] [Originally Added On: June 22nd, 2011]
- Best Diet Plan for Weight Loss with Meal Plans [Last Updated On: June 23rd, 2011] [Originally Added On: June 23rd, 2011]
- Part 1 : Master Your Mind For Long-Term Weight Loss with Eric Viskovicz [Last Updated On: June 24th, 2011] [Originally Added On: June 24th, 2011]
- Tips for Successful Long Term Weight Loss [Last Updated On: June 26th, 2011] [Originally Added On: June 26th, 2011]
- Best Diet Plan for Weight Loss (Meal Plans and Recipes) [Last Updated On: June 26th, 2011] [Originally Added On: June 26th, 2011]
- Evita Slimsonic - Speed up metabolism, achieve long-term weight loss and body slimming EMS [Last Updated On: June 27th, 2011] [Originally Added On: June 27th, 2011]
- Staying On Track For Long Term Weight Loss [Last Updated On: June 27th, 2011] [Originally Added On: June 27th, 2011]
- Wellspring Weight Loss Camps (Part 2) [Last Updated On: June 29th, 2011] [Originally Added On: June 29th, 2011]
- Part 4 : Master Your Mind For Long-Term Weight Loss with Eric Viskovicz [Last Updated On: July 4th, 2011] [Originally Added On: July 4th, 2011]
- Wellspring Weight Loss Camps (Part 1) [Last Updated On: July 4th, 2011] [Originally Added On: July 4th, 2011]
- Inexpensive Weight Loss That Works For Life [Last Updated On: July 5th, 2011] [Originally Added On: July 5th, 2011]
- Long Term Weight Loss [Last Updated On: July 13th, 2011] [Originally Added On: July 13th, 2011]
- 65 Pounds Weight Loss [Last Updated On: July 14th, 2011] [Originally Added On: July 14th, 2011]
- HowDoesProteinHelpYouBurnFat [Last Updated On: July 15th, 2011] [Originally Added On: July 15th, 2011]
- DoesFatMakeYouFat.mp4 [Last Updated On: July 18th, 2011] [Originally Added On: July 18th, 2011]
- Weight Loss Myths [Last Updated On: July 19th, 2011] [Originally Added On: July 19th, 2011]
- How to lose weight : My 5 Long-term weight loss steps [Last Updated On: July 22nd, 2011] [Originally Added On: July 22nd, 2011]
- staying on track for long term weight loss pptx [Last Updated On: July 24th, 2011] [Originally Added On: July 24th, 2011]
- Be Fit Easy Weight Loss Clinic [Last Updated On: July 29th, 2011] [Originally Added On: July 29th, 2011]
- Lose Weight in 7 Days... [Last Updated On: July 31st, 2011] [Originally Added On: July 31st, 2011]
- Coach Carla Weight Loss Introduction [Last Updated On: July 31st, 2011] [Originally Added On: July 31st, 2011]
- Weight Loss Help and Healthy Eating Part 8 [Last Updated On: August 1st, 2011] [Originally Added On: August 1st, 2011]
- tip of the day- step out of your box [Last Updated On: August 1st, 2011] [Originally Added On: August 1st, 2011]
- diet plan for weight loss #2 M8.mp4 [Last Updated On: August 10th, 2011] [Originally Added On: August 10th, 2011]
- The Ultimate Diet Plan.mp4 [Last Updated On: August 11th, 2011] [Originally Added On: August 11th, 2011]
- Discover America's #1 Hottest [Last Updated On: August 13th, 2011] [Originally Added On: August 13th, 2011]
- Lite For Life Weight Loss Review - Dietspotlight.com [Last Updated On: August 17th, 2011] [Originally Added On: August 17th, 2011]
- Raw Food Diet Weight Loss [Last Updated On: August 27th, 2011] [Originally Added On: August 27th, 2011]
- MEGA T GREEN TEA WATER WEIGHT LOSS PILL Review - Dietspotlig [Last Updated On: August 31st, 2011] [Originally Added On: August 31st, 2011]
- The long term physical side effects of anorexia [Last Updated On: September 4th, 2011] [Originally Added On: September 4th, 2011]
- Lose Weight While Building Community With Medi-Weightloss Clinics! [Last Updated On: September 5th, 2011] [Originally Added On: September 5th, 2011]
- Find Long Term Fat Loss Success Retreat With Fast Track Friends [Last Updated On: September 5th, 2011] [Originally Added On: September 5th, 2011]
- Weight Loss Journey. Episode 1, The weigh in. [Last Updated On: September 6th, 2011] [Originally Added On: September 6th, 2011]
- Weekly Weight In #1 [Last Updated On: September 9th, 2011] [Originally Added On: September 9th, 2011]
- RxLite Weight Control Weight Loss Fat Loss Diet Program [Last Updated On: September 9th, 2011] [Originally Added On: September 9th, 2011]
- Dr. Oz on Weight Loss [Last Updated On: September 10th, 2011] [Originally Added On: September 10th, 2011]
- Bariatric or Weight Loss Surgery Regain: Counseling to Challenge the Regain Boomerang [Last Updated On: September 12th, 2011] [Originally Added On: September 12th, 2011]
- Does Quick Weight Loss Always = Short Term Results w/ Long Term Consequences? [Last Updated On: September 13th, 2011] [Originally Added On: September 13th, 2011]
- # 1 weight loss tip [Last Updated On: September 14th, 2011] [Originally Added On: September 14th, 2011]
- Dr Mike's Weekly Health Tip - Effective, Long Term Weight Loss [Last Updated On: September 16th, 2011] [Originally Added On: September 16th, 2011]
- Long-term Weight Management [Last Updated On: September 19th, 2011] [Originally Added On: September 19th, 2011]
- Azithromycin uses [Last Updated On: September 20th, 2011] [Originally Added On: September 20th, 2011]
- Christopher Hitchens on Thomas Paine's Rights of Man (2/4) [Last Updated On: September 21st, 2011] [Originally Added On: September 21st, 2011]
- Make Your Picks (Comment) for Medi-Weightloss Clinics [Last Updated On: September 21st, 2011] [Originally Added On: September 21st, 2011]
- Jerome's Medi Weightloss Clinics Story [Last Updated On: September 21st, 2011] [Originally Added On: September 21st, 2011]
- 30 day Healthy Weight Loss Challenge [Last Updated On: September 22nd, 2011] [Originally Added On: September 22nd, 2011]
- Jiva Ayurveda and Weight Loss OR Obesity TV Shows [Last Updated On: September 23rd, 2011] [Originally Added On: September 23rd, 2011]
- FAST, Easy Weight Loss. NO HUNGER! [Last Updated On: September 24th, 2011] [Originally Added On: September 24th, 2011]
- The HMR Program for Weight Management™ at Harvard Vanguard Success Story - Michelle [Last Updated On: September 24th, 2011] [Originally Added On: September 24th, 2011]
- 100+ lbs lighter xenical weight loss journey and still dumped why? [Last Updated On: September 26th, 2011] [Originally Added On: September 26th, 2011]
- Lose Weight Fast in 30 days [Last Updated On: September 26th, 2011] [Originally Added On: September 26th, 2011]
- Body By Vi Shakes Testimonies [Last Updated On: September 27th, 2011] [Originally Added On: September 27th, 2011]
- 180 Metabolism Weight Loss Audio Seminar [Last Updated On: September 28th, 2011] [Originally Added On: September 28th, 2011]
- Almased, Healthy, Natural Weight-Loss System.flv [Last Updated On: September 29th, 2011] [Originally Added On: September 29th, 2011]
- Weight loss massage [Last Updated On: October 1st, 2011] [Originally Added On: October 1st, 2011]
- Weight Loss Surgery (Part 1) [Last Updated On: October 2nd, 2011] [Originally Added On: October 2nd, 2011]
- relaxing weight loss hypnosis session [Last Updated On: October 2nd, 2011] [Originally Added On: October 2nd, 2011]
- Mealformation Food Diary - Weight Loss [Last Updated On: October 3rd, 2011] [Originally Added On: October 3rd, 2011]
- Yog Shakti - Siddhaasan - For Weight Loss, To Cure Backache [Last Updated On: October 3rd, 2011] [Originally Added On: October 3rd, 2011]
- Weight Loss Tips and Tricks with PCOS (anyone can use these, though) [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Almased a healthy, natural weight loss phenomenon with proven results [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Woman loses 115 lbs of phentermine, Topamax and Lexapro with Robert Skversky, MD [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- The HMR Program for Weight Management™ at Harvard Vanguard Success Story - Tim [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]