L-Carnitine: Less Fat & More Energy

L-carnitine

(L-carnitine levels are often lower in vegetarians, as they restrict animal products)

The naturally-occurring, chemical compound L-carnitine, is an amino acid substance. It is actually a dipeptide made from the essential amino acids ‘lysine’ and ‘methionine’, at the same time our body can convert L-carnitine to other amino acids called acetyl-L-carnitine and propionyl-L-carnitine. L-carnitine is produced naturally in our body. Our body needs plenty of vitamin C in order to produce it in sufficient amounts. So it is a “conditionally essential” nutrient. L-carnitine helps our body in converting fat into energy. Our body makes it in the liver and kidneys and stores it in the skeletal muscles, heart, brain, and sperm. Generally our body can make all the L-carnitine it needs, but bodies of some people cannot make enough L-carnitine or cannot transport it into tissues to be used. People who want to be lean then they must be depend on this amino acid because L-carnitine not only helps our body in converting fat, but will also increase our aerobic capacity to help in burning more calories.

How does it work?

L-carnitine helps our body in producing energy. It is important for heart function and muscle movement, and many other body processes. In case of brain function, L-carnitine helps to protect the human brain from both age related and stress related damage that helps it function longer and better. L-carnitine also serves as an antioxidant that can help in preventing damage made to your healthy cells by free radicals. This can also help people when they have a cold or with various seasonal allergies.

Uses of L-carnitine

L-carnitine is used by people in certain conditions. They are : 

• Conditions of the heart and blood vessels including heart-related chest pain; 
• Congestive heart failure (CHF); 
• Heart complications of a disease called diphtheria; 
• Heart attack; 
• Leg pain caused by circulation problems (intermittent claudication);  
• High cholesterol;
• Muscle disorders associated with certain AIDS medications;
• In case of male infertility, carnitine has been suggested and shown to help improve both sperm count and quality sperm;
• L-carnitine, specifically acetyl-L-carnitine, can have beneficial effects on brain function and other related diseases like a brain development disorder called Rett syndrome; 
• To treat Anorexia; 
• Chronic fatigue syndrome; 
• L-carnitine helps type II diabetic people by increasing glucose oxidation, glucose storage, as well as glucose uptake; 
• Overactive thyroid; 
• Attention deficit-hyperactivity disorder (ADHD); 
• People with serious kidney disease who are undergoing hemodialysis;
• It may aid in bone fractures, osteoporosis, and arthritis among other bone diseases. It helps in aging bone loss and post-menopausal condition in women;
• People having diagnosed with kidney disease, can take carnitine to recover from the deficiency of carnitine as their kidneys are not producing carnitine at that time;
• Leg ulcers; 
• Lyme disease; and 
• To improve athletic performance and endurance.

Benefits of taking L-carnitine

Weight & fat loss and Bigger muscles

• L-carnitine shifts long-chain fatty acids, for instance triglycerides into our cell’s mitochondria, where they may be oxidized to produce energy. The mitochondria act as engines within our cells, and burn fats to create usable energy.
• Carnitine helps in reducing fatigue
• It also acts as an appetite suppressant as well. 
• L-carnitine helps in increasing strength, hence heavy work out that means bigger muscles.

Note: Supplementation of L-carnitine does not burn fat unless the individual is deficient in L-carnitine.

Food Sources of L-carnitine

Sources

Food sources of L-carnitine have a greater absorption rate than its supplements. The best sources of L-carnitine are:

1. Red meats and dairy products are best choices for carnitine for example Beef contains 95 mg per 100 grams, Pork contains 28 mg per 100 grams, Fish contains 6 mg 100 grams, Chicken contains 3.5 mg per 100 grams and Milk contains 9 mg per 250 ml.
2. One can also obtain L-carnitine by eating animal flesh. It is also a constituent of human breast milk.
3. Other common foods include nuts, seeds, asparagus, broccoli, garlic, mustard greens, apricots, bananas, corn, oatmeal, rice bran, and whole wheat.

L-carnitine as a suplement

L-carnitine is available as a supplement in different types. They are:

• L-carnitine: the most widely available and least expensive
• Acetyl-L-carnitine: Often used in studies for Alzheimer disease and other brain disorders
• Propionyl-L-carnitine: Often used in studies for heart disease and peripheral vascular disease

L-carnitine comes in capsules, tablets, and also in liquid form. People take L-carnitine as a supplement in following conditions:

• To increase L-carnitine levels in people whose natural level of L-carnitine is too low because they have a genetic disorder. 
• People who are taking certain drugs or just because they are undergoing a medical procedure that uses up the body's L-carnitine. 
• It is also used as a replacement supplement in strict vegetarians, dieters, and low-weight or premature infants.

Note: Avoid D-carnitine supplements. They interfere with the natural form of L-carnitine and may produce unwanted side effects.

How L-carnitine helps the body builders?

L-carnitine has been used by athletes from different sports around the world to improve performance. It is one of the most popular supplements for weight loss and fat burning. 

• It increases oxygen supply to the muscles and increases blood flow and nitric oxide production, which helps in delaying the “burn” and reduce fatigue. 
• It helps in improving after exercise recovery i.e. Muscle soreness. It also increases the production of red blood cells (RBC), which transport oxygen throughout the body and muscles.

Dosage

Generally, one can take a range of two to four grams of l-carnitine a day for general health. 

• In case of L-carnitine deficiencies in adults: 990 mg two to three times per day.
• For chest pain and congestive heart failure (CHF): 1 gram twice daily.
• Following heart attack: 2 to 6 grams daily.
• For symptoms of overactive thyroid: 1-2 grams twice daily.
• For male infertility: 2 grams of L-carnitine plus 1 gram of L-acetyl-carnitine daily.

Possible side effects

1. L-carnitine is completely safe for most people whether one can take by mouth or as injection. But sometimes, it can cause side effects such as nausea, vomiting, stomach upset, heartburn, diarrhea, and seizures. It can also cause the urine, breath, and sweat to have a "fishy" smell.
2. In case of pregnancy, there is no evidence for safety of using L-carnitine. So its better to avoid this time. But it is safe in most of the cases in breast-feeding women when they take by mouth in the amounts suggested. 
3. L-carnitine seems to make seizures (A disorder in which nerve cell activity in the brain is disturbed). it is more likely in people who have had already seizures. So, if anyone have had a seizure before, do not use L-carnitine.

What studies revealed?

• As per a study published in The Journal of Physiology, L-carnitine supplementation allows the human body to spare glycogen by utilizing more fat, delaying time to exhaustion.
• Most research suggests that taking L-carnitine by mouth or intravenously can improve red blood cell counts during hemodialysis. 
• Some preliminary studies suggest propionyl-L-carnitine may help improve male sexual function. 
• One study found that carnitine improved the effectiveness of Viagra in men with diabetes who had not previously responded to Viagra.
• In another study, a combination of propionyl-L-carnitine and acetyl-L-carnitine improved the effectiveness of Viagra in men who had erectile dysfunction after prostate surgery.
• Some research suggests that L-carnitine may help prevent or reduce symptoms of an overactive thyroid, such as insomnia, nervousness, heart palpitations, and tremors. 
• In a study of humans with type 2 diabetes, L-carnitine improved the blood sugar response to a high-carb meal.
• As per a recent study, 57% to 84% of L-carnitine is absorbed when it’s consumed as food, whereas only 14% to 18% is absorbed when it’s taken in supplement form.
• The US Food and Drug Administration (FDA) has approved L-carnitine for the treatment and prevention of L-carnitine deficiency in people.
• According to a new study published in the Journal of Cosmetic Dermatology, a carnitine cream increased the amount of fat that entered the cell, which decreased the oil secreted by the skin. So it can improve the health of the skin by decreasing the amount of oil released by the pores.

Final words from the Author

1. Most of the research supports for health & brain function and disease prevention. Supplements generally benefits the aged or vegetarians, who have lower levels. 
2. Though L-carnitine is best known as a fat burner in the supplement industry, but result is mixed and further research is needed in this area. Probably it may not help some people to lose a significant amount of weight.
3. I can say that, One can combine L-carnitine with omega 3 fatty acids (fish oil) to lose fat and raise his/her energy levels.
4. I strongly recommend to people to use L-carnitine who have Visceral belly fat (one of the toughest fats around the belly that will lead to fat gain within the organs such as the liver, the heart, or even in muscle) to lose.