L-Carnitine supplementation may help you achieve optimum fat burning, in conjunction with a diet and exercise plan. By boosting energy production, increasing fatty acid oxidation and transporting nutrients into cells, L-carnitine helps the body burn fat. Carnitine supplements work best when combined with exercise, though they may exert some beneficial effects without it. Always consult with your doctor before taking any dietary supplements.
Function
L-Carnitine acts as a co-factor for the production of energy in the human body, according to Life Extension Magazine. An amino acid found in protein-rich foods, carnitine shuttles fatty acids from the bloodstream into the mitochondria of cells for oxidation. Oxidized fats create energy in cells, hence the term "fat burning." Organs with high energy requirements, such as the heart, muscles and liver, use large amounts of l-carnitine to continue functioning at optimal rates. Taking supplemental L-carnitine may boost fat burning for faster weight loss, according to "Supplements 101" by Jim Stoppanil, PhD.
Types
The "L" form of amino acids identifies their molecular configuration and represents the basic purified substance, as in L-carnitine. The name of the substance denotes the form of the carnitine, along with any additional compounds that may be attached to the amino acid. For example, acetyl-L-carnitine is a form of the amino acid that offers the benefits of L-carnitine base, with additional effects on brain health. L-carnitine-L-tartrate is another common form of this fat burning amino acid. A new designer form of carnitine called GPLC (glycine priopionyl L-carnitine) may further improve fat burning through other pathways.
Effects
According to "Homemade Supplement Secrets" by Jeff Anderson, taking supplemental L-carnitine enables the transport of more fatty acids into mitochondria for fat burning purposes. L-carnitine may also have synergistic effects with fat-burning fats like CLA (conjugated linoleic acid) and omega-3 fish oil, which Anderson also recommends. GPLC may boost nitric oxide (NO) levels for more nutrient, oxygen and blood delivery to working muscle cells. Carnitine has also shown to boost the activity of muscle receptors for potent fat-burning hormones, according to Stoppani.
Benefits
Besides the fat-burning boost, L-carnitine supplementation may improve muscle building through several pathways. Building even a little metabolically active lean muscle mass ensures that you burn more calories every day because muscle takes a lot of energy to maintain. By enhancing energy production in muscle cells, carnitine may improve workout endurance, allowing your muscles to work longer and harder in the gym. The NO-boost provided by the GPLC form of carnitine also boosts fat burning according to "Natural Anabolics" by Jerry Brainum.
Recommendations
Stoppani recommends taking l-carnitine three to four times daily, 30 minutes before meals. Optimal times to take carnitine include with breakfast, before a workout, after a workout and/or with a night meal. Carnitine does not exert any stimulant effects, so you can take it within three to five hours of bedtime without losing sleep. The article "Fat Loss Made Simple" by Jordana Brown recommends a dosage of one to two grams, while Stoppani suggests using up to three grams per dose.
References
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" Supplements 101; Jim Stoppani PhD; January 2010
- Life Extension Magazine; The Benefits of Carnitine and DHEA for Fat Metabolism; August 2002
- "Homemade Supplement Secrets;" Jeff Anderson; 2008
- "Natural Anabolics;" Jerry Brainum; 2006
- "Muscle & Performance;" Fat Loss Made Simple; Jordana Brown; October 2010
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