Improve exercise performanceL-Carnitine helps increase metabolism, providing more energy to the body during exercise. In this article, we will explore the mechanism of action, benefits, and research related to L-carnitine to better understand its role in the weight loss journey. Firstly, we investigated only the association between synthetic L-carnitine supplements, without considering sources from food, and the biomarkers of MetSyn. Based on both previous research results and the current research results, the functions of L-carnitine taken in the form of supplements and those of synthesized carnitine may be different. To date, no meta-analysis on the use of L-carnitine supplements has been conducted to improve the biomarkers of MetSyn. Blood pressure (BP), anthropometric characteristics, markers of liver function, metabolic indices (plasma glucose, lipid profiles, uric acid, free fatty acid and insulin) and hypersensitivity C-reactive protein were measured. Patients in the LC group received 4 g/day of intravenous L-carnitine, while patients in the CT group were injected with saline. Another limitation was the lack of measuring the stress factors related to the hypothalamus-pituitary-adrenal axis such as corticosterone, which may have helped explain the possible neurophysiological impact of LCR supplementation. The beneficial effects of both acute and chronic L-carnitine supplementation in several pathologic conditions are well described, such as infectious diseases (such as the Human immunodeficiency virus HIV), hemodialysis, cancer cachexia and dystonia 2,3,4,5,6. 1) Effects of L-carnitine L-tartrate supplementation on muscle oxygenation responses to resistance exercise (2008) However, because of the widespread use of dietary supplements by the general public, supplementation with the use of agents that may effectively increase insulin sensitivity (such as carnitine), represent a very attractive and novel approach for adjunctive therapy of diabetes. The effects of carnitine supplementation on the tissue export of acetyl-carnitine were striking (Figure 5), causing a doubling of circulating acetyl-carnitine. There are modest increases in most acyl-carnitines in tissues , but carnitine supplementation has the greatest impact on circulating and urinary levels of acyl carnitines. Healthy eating Effect of L-carnitine supplementation alone (100 mg/kg body weight) and under calorie restriction (25 %) on forelimb grip strength (g/kg) of rats The purpose of this study was to evaluate the effect of L-carnitine supplementation under short term CR regime on metabolic responses and exercise capacity. L-carnitine supplementation, if considered, should be viewed as a potential adjunct to, not a replacement for, a comprehensive plan that includes a balanced diet, regular exercise, and a sustained calorie deficit. Because of these functions, carnitine is found in high concentrations in skeletal muscle and cardiac muscle cells, which allow them to use fatty acids as an energy source (20). Evidence suggests it may promote weight loss by increasing calorie expenditure.6 Taking it daily has been proven to increase the blood and muscular concentrations of this amino acid-like compound, which could enhance fat metabolism as a result with increased muscle carnitine concentrations.6 L-carnitine plays a vital role in the metabolism of fatty acids, essential for heart muscle energy production. L-carnitine supplementation may help reduce muscle damage and soreness post-exercise, leading to faster recovery and improved adaptation to training. In conclusion, the interesting study by Heianza et al. provides evidence that the diet-derived metabolites choline and L-carnitine and its related metabolite TMAO are involved in the success of weight loss and improvement in adiposity and body composition. In addition, the study’s results indicated an inverse relationship between changes in plasma TMAO and choline concentrations and changes in whole-body fat mass and fat distribution after the 6-month weight loss diet. Research shows that L-carnitine supplementation can lead to modest weight loss—about 1.21 kg (2.7 pounds) over several weeks, especially in adults with overweight or obesity. The word carnitine is derived from the Latin word carnus, meaning meat. If any adverse reactions occur, it is advisable to discontinue l carnitine safe to use and seek medical advice. It is recommended to follow the instructions provided on the product packaging or consult with a healthcare professional for personalized guidance. For those ready to embark on their health improvement journey, an excellent place to start is by considering an L-carnitine supplement, where quality and safety are paramount. Whether you're looking to boost your metabolism, lose weight, enhance physical performance, or support your heart and brain health, L-carnitine could be a beneficial addition to your routine. In conclusion, L-carnitine is a versatile supplement with a variety of potential health benefits. The heart is one of the most vital organs in the body, and L-carnitine plays an important role in its health and function. The primary role of L-carnitine in your body is to facilitate the production of energy. The terms “l-carnitine,” “acetyl-l-carnitine,” “propionyl-l-carnitine,” and “type 2 diabetes mellitus” were used in the present search strategy. Therefore, intensive therapy for T2DM patients with overweight or obesity is crucial (2). Overweight or obesity in T2DM can increase the cardiovascular disease risk and further increase the risk of death, which are important determinants of the prognosis in T2DM patients (5, 6). This number is expected to increase increase to 700 million people by 2045, which is equivalent to 10.90% of the adult population worldwide (1). As for timing, the ideal time to take L-carnitine varies based on usage. Typical dosing is between 500 mg to 2,000 mg per day, taken two to three times daily. Think of it as an accessory, not a single fix to your weight issues. It is the energy-generating powerhouses of your cells, where they can be oxidized (burned) to fuel your energy needs. By the end, you’ll have a clear picture of whether this supplement deserves a spot in your routine. Creatine for Women Benefits, Safety & How to Use It L-carnitine is an essential amino acid derivative that plays a role in most mammals’ energy production function. While research on its direct impact is mixed, it may offer certain benefits when incorporated into a comprehensive weight loss strategy. L-Carnitine has gained popularity as a potential aid for weight loss. One of the most popular dietary supplement is L-Carnitine. They strive to provide practical and evidence-based advice that is accessible to people of all fitness levels, from beginners to seasoned athletes. Various forms include L-carnitine, acetyl-L-carnitine (best for brain health), and propionyl-L-carnitine (used for heart and peripheral vascular diseases). A common dosage is up to 2 grams per day, but some studies have used up to 4.5 grams daily. While its effectiveness varies depending on the form and individual needs, L-carnitine remains a valuable supplement for specific populations and conditions. Studies have shown that L-carnitine supplementation can significantly reduce body weight, body mass index (BMI), and fat mass, particularly in individuals with obesity or polycystic ovary syndrome (PCOS). The timeframe for seeing results from carnitine supplementation can vary depending on individual factors such as diet, exercise, and starting body composition. By reducing inflammation and improving energy production, carnitine supplementation can provide a powerful boost to weight loss efforts. How does L-Carnitine differ from other weight loss supplements? Some potential side effects of taking L-Carnitine include diarrhea, nausea, and stomach cramps. L-Carnitine is generally considered to be a safe and well-tolerated supplement. It’s also important to note that L-Carnitine is more effective when taken in divided doses throughout the day, rather than taking it all at once. Fortunately, there are vegetarian and vegan-friendly sources of L-Carnitine, such as plant-based supplements and fermented foods, such as tempeh and miso. Therefore, vegetarians and vegans may have lower levels of L-Carnitine in their diets. These side effects are usually mild and temporary, and may subside on their own within a few days. L-Carnitine is a non-essential amino acid that plays a crucial role in energy production within the cells of our body. With patience, persistence, and the right guidance, you can unlock the power of L-carnitine and achieve a healthier, happier you. They added the caffeine because caffeine stimulates fat breakdown, while the carnitine will oxidize the broken down fat. Researchers later tried a combination of carnitine, choline, and caffeine on rats to see if it would have an effect on fat mass. This made researchers think that maybe the carnitine is not having an effect on humans because they do not have enough choline to sufficiently uptake and transfer the carnitine to where it needs to go, like the muscles! The muscle cells were not retaining the carnitine that was given to them. This supplement seemed like it could be a cure-all for fat loss, at lease if we put our faith in the biochemistry. More than 95% of the body’s L-carnitine stores are found in skeletal muscle (muscle which is connected to your skeleton), along with trace amounts in the liver and blood.6 A linear reduction was seen for serum triglycerides, total cholesterol, and fasting plasma glucose up to l-carnitine supplementation of 4 g/d. Safety measures of L-carnitine L-tartrate supplementation in healthy men. Effects of L-carnitine supplementation on renal anemia in poor responders to erythropoietin. One of the most important or valuable takeaways from this blog is that l-carnitine can help you achieve healthy weight loss. If you are taking the supplement to lose weight, it must be taken around minutes before exercise. Although there is conflicting evidence regarding its energy-boosting effects, certain studies suggest its role in mitochondrial energy production. Since L-carnitine helps convert fat into energy, most users report a boost in energy while exercising. While the results aren’t extreme for everyone, many studies show modest reductions in weight. Sarah noticed a slight reduction in body fat, and the scale reflected a 2.1 kg (4.6 lbs) drop. It was only after four weeks—when she combined L-Carnitine supplementation with a strict workout regimen—that things began to change. As the science suggests, it can assist in weight loss, especially for those who are overweight or obese. L-Carnitine is a naturally occurring compound that plays a pivotal role in your body’s ability to burn fat. Another 12-week study conducted by the National Institutes of Health (NIH) had participants taking l-carnitine supplements and a high carbohydrate beverage twice a day. As someone who's used carnitine, I know it transports fatty acids to cells for energy. Just know that you need to use prescription weight-loss drugs in addition to — not instead of — a healthy diet and exercise. Weight loss supplements that include proven, natural ingredients, and that are paired with diet and exercise, can certainly be effective. Thyroid Problems vs. Menopause Belly Fat: What’s Really Causing Your Weight… While L-carnitine’s role in fat metabolism is well-documented, its effects on weight loss can be more nuanced. By pairing L-carnitine with exercise, a balanced diet, and consistent habits, you can see results like improved energy and body composition. This could contribute to increased weight loss over time, especially when combined with a healthy diet and regular exercise. L-carnitine is an amino acid derivative that plays a crucial role in energy production, specifically in the transportation of fatty acids into your cells' mitochondria. 2 Effects of L carnitine on health Although the effect was modest, l-carnitine supplementation still helped with weight loss. Despite preclinical studies demonstrating the efficacy of l-carnitine supplementation for weight management, findings in clinical setting are contradictory. Pairing a balanced diet and regular physical activity maximizes your body’s ability to utilize fats as an energy source when supplemented with L-carnitine. To maximize the benefits of L-Carnitine for weight loss, it is recommended to take it approximately 30 minutes before exercising. While L-Carnitine is generally considered safe, some people may experience side effects, especially when taking higher doses. This process makes it a popular choice among those looking to shed excess body weight or improve body composition. It’s been suggested that L-carnitine has the ability to move more fatty acids into your cells to be burnt for energy, making it an effective performance enhancer, and it may also be beneficial for fat burning and weight loss.Ultimately, a holistic approach to weight management that combines a balanced diet, regular exercise, and behavioral changes is essential for long-term success.It also improves heart health and stamina.These reviews include a 2009 evidence report from the Agency for Healthcare Research and Quality whose authors concluded that, overall, clinical trial results do not support an effect of calcium supplementation on weight .While some early research suggested that L-Carnitine supplementation might promote fat burning and aid in weight reduction, more recent studies have yielded mixed results.Understanding the impact on carnitine levels and their interactions with other medications is particularly important for safe use.But can you use l-carnitine for weight loss?A well-balanced diet rich in proteins, healthy fats, and complex carbohydrates will complement your weight loss efforts while providing the essential nutrients your body needs. Furthermore, it has been reported that fatigue induced by progressive disease is often coupled with weight loss and anorexia . Free fatty acid (FFA) levels were determined enzymatically using a NEFA test kit (Sekisui Medical Co., LTD, Tokyo, Japan). Venous blood samples were drawn at 7 am after 12-hour overnight fasting from an antecubital vein at day 0 and day 7 of the study. Some research suggests that taking between 500 milligrams and 2,000 milligrams each day may help with losing weight. Doctors and experts have not set a clear amount of L-carnitine you should take to lose weight. It helps turn fat into energy, which may boost your metabolism and aid in shedding pounds. Remember that eating right and moving more are also key parts of staying healthy and managing weight. These foods help your body get the L-carnitine it needs. L-carnitine helps the body convert fat into energy. This article discusses the effects of carnitine on weight loss and its contraindications. The animals' endogenous carnitine synthesis was obviously adequate to ensure efficient beta-oxidation of fatty acids during the catabolic phase. There were, however, no significant differences between the control group and the treated group (with L-carnitine supplementation) with regard to any of these parameters. The present study attempted to demonstrate the possible benefits of carnitine administration as a dietary supplement in patients with type II diabetes, under the condition of following the Mediterranean diet as a recommended treatment option, and managed to detect a series of variable changes in the glycemic and lipid profile of these patients. In addition, L-carnitine can help remove excess ammonia from cells, particularly in muscles, during prolonged or intense physical activity.We also look at the molecular form of carnitine that the supplement provides in addition to the serving size required to receive an adequate dose.There’s also research suggesting that carnitine helps build and retain lean muscle among the elderly, but there’s not a lot of evidence on young, healthy folks.Consumption of beta-glucans from barley has been shown to reduce energy intake and appetite in humans .The rate of carnitine excretion is not a useful indicator of carnitine status because it can vary with dietary carnitine intake and other physiologic parameters.A typical L-carnitine dose is between 500 to 2,000 milligrams taken once daily, Zenker says.'Carnitine supplementation promotes weight loss and decreased adiposity in the canine.' Proceedings of the XXIII World Small Animal Veterinary Association.Without enough L-carnitine, fats can't get inside the mitochondria and we lose out on all that good energy they could give us. That’s where L-Carnitine supplements come into play. Picture it as a little helper that ushers fat into the furnace, turning it into the fuel your body needs to keep going. In simple terms, it’s a naturally occurring amino acid derivative found in nearly all cells of the body. The rise in the CPT-1 activity could have occurred as a result of calorie restriction and carnitine supplementation in the present study. L-carnitine supplementation does not seem to affect plasma protein levels as no change from the control was observed in the CAR group. In the present study, the blood glucose levels of carnitine supplemented rats were not affected significantly in normal as well as in CR state. Only a few studies report so far the effect of L-carnitine on weight reduction on an energy-reduced diet. Additionally, combining L-Carnitine with a healthy diet and regular exercise routine can further enhance its weight loss effects.He attributed this to a lack of significant dietary changes and a less rigorous exercise plan.In this regard, L-carnitine plays an important role in energy production by conjugating to fatty acids for transport from the cytosol into the mitochondria (6).In addition, sports supplement is sold within the category of fat burners.How much weight you lose depends on your food choices, physical activity level, and health.While L-carnitine isn't a magic weight loss solution, you'll find it's a valuable tool when used correctly.All the testing was conducted in the exercise physiology laboratory at Tarbiat Modares University. Overall, the results from clinical trials do not support a clear link between higher calcium intakes and lower body weight, prevention of weight gain, or weight loss. However, in subgroup analyses, calcium did reduce body weight in some groups, including children, adolescents, adult men, premenopausal women, women older than 60, and people with normal BMI . These reviews include a 2009 evidence report from the Agency for Healthcare Research and Quality whose authors concluded that, overall, clinical trial results do not support an effect of calcium supplementation on weight . However, the results from clinical trials examining the effects of calcium on body weight have been largely negative. L-Carnitine has been suggested to have an impact on appetite regulation by influencing the levels of certain hormones involved in hunger and satiety.In summary, to the best knowledge, the present study is the first to demonstrated that intravenous L-carnitine administration boosted the effects of modified fasting therapy on weight loss and alleviated metabolic abnormalities.Non-milk-based infant formulas (e.g., soy formulas) should be fortified so that they contain 11 mg/L of L-carnitine.Generally speaking, the quality, dosing, and safety vary widely between providers, meaning you might not always know exactly what you’re getting or whether it’s safe.While L-Carnitine shows promise, it’s important to note that its weight loss benefits may vary among individuals.The supplementation for four weeks did not improve fat burning.Finding the ideal L-carnitine dose depends on your health and wellness goals.Users often report a significant drop in pounds after adding this supplement to their routines. However, it’s important to understand that while L-Carnitine can assist in fat metabolism, it should be combined with a balanced diet and regular exercise for optimal results. It is responsible for transporting fatty acids into the mitochondria, which are the energy-producing structures within cells. Conversely, a study in the American Journal of Clinical Nutrition reported no substantial impact on body composition after six months of L-Carnitine supplementation. L-carnitine’s effects on brain function No safety data is available for the use of L-carnitine by pregnant or breastfeeding women or by children. L-carnitine is known to interact with thyroid medication, reducing its efficacy. There is an increased risk of cardiovascular issues such as atherosclerosis with prolonged use of l-carnitine. It results from the body’s inability to break down triethylamine, which has a pungent rotten fish smell. Reported side effects include diarrhea, stomach cramps, and nausea. This is why L-carnitine has become a focus for those interested in fitness and weight management. So, before jumping on board with another trend, let’s take a closer look at the effectiveness, safety concerns, possible side effects, and costs of L-carnitine injections. It’s a non-essential amino-acid-like compound, meaning it’s produced in the body naturally. L-carnitine is another supplement that sounds crazy confusing, so we’re here to break apart the fact from the fiction. During the period of mass gain, it helps to gain "clean" muscle mass.Research has shown that carnitine supplementation can have a significant impact on weight loss.It’s synthesized from the amino acids lysine and methionine.The secondary outcome was to define the metabolic changes induced by L-carnitine addition and the best dosage according to the current literature.It seems, high dosage of L-carnitine has some beneficial effect on lipid profile.Most scientific studies recommend taking L-Carnitine about one hour prior to exercise.One study points out that 57–84% of L-carnitine is absorbed when it’s consumed from food, compared to only 14–18% when taken as a supplement. By understanding the science behind carnitine and its benefits, you can make informed decisions about supplementation. Carnitine can be taken alone or in combination with other supplements to enhance its effects. However, one nutrient that has gained significant attention in recent years is carnitine, an amino acid that plays a crucial role in energy production and fat metabolism. Do not exceed 3,000 mg per day, as levels above this amount increase the risk of adverse effects while providing no additional benefits. By reducing oxidative stress, L-carnitine can help prevent a range of health issues, including chronic inflammation, premature aging, and various diseases. L-carnitine can also benefit your cardiovascular health by reducing oxidative stress and inflammation in the heart. By reducing muscle damage and inflammation, L-carnitine helps to shorten recovery times and get you back in the gym faster. In one study in Italy, 2 g/day glucomannan in two divided doses in 60 children (mean age 11.2 years) with obesity for 2 months did not significantly affect weight loss compared to placebo . The authors of a systematic review and meta-analysis of seven randomized controlled trials concluded that taking 2.4–6 g/day CLA for 6–12 months reduces body weight by a mean of 0.7 kg and body fat by a mean of 1.33 kg compared to placebo . However, 3.2 g/day CLA (isomer mixture, mainly c9,t11-50% and t10,c12-80%) combined with aerobic exercise for 8 weeks did not reduce body fat compared to placebo in 28 young women with obesity . At the end of the study, body fat mass dropped by significant amounts with both forms of CLA compared with placebo; reductions, on average, were 6.9% with CLA as a free fatty acid and 8.7% with the triacylglycerol form. Although CLA appears to reduce body fat mass in animals , results from human studies suggest that its effects are small and of questionable clinical relevance . Twenty-three men volunteered from Tarbiat Modares University and the local surrounding community to participate in this 9-wk study. LCR is primarily stored in skeletal muscles and the heart at approximately 95%, while significantly lower concentrations are stored in the plasma1. There were significant increases in bench press lifting volume at wk-6 (146 kg, 95% CI 21.1, 272) and wk-9 (245 kg, 95% CI 127, 362) with L-carnitine. Natalie Allen, RD, is a clinical assistant professor of nutrition and dietetics at Missouri State University. Morgan Walker, RD, is a dietitian at Lebanon Valley College. Some of these supplement names are getting out of hand. This section collects any data citations, data availability statements, or supplementary materials included in this article. The number of studies currently included was limited, and additional studies were needed in the future. However, this increase in body weight did not significantly affect body fat and lean tissue levels or waist circumference. Participants taking the herbal supplement had a significant increase in mean body weight (1.13 kg) compared with those taking a placebo (0.09 kg) at the end of the study. Interpreting the results of these studies is complicated by the fact that bitter orange is almost always combined with other ingredients in weight-loss supplements. No adverse effects have been found in rats at doses up to 2,500 mg/kg body weight per day , but its safety has not been rigorously studied in humans. In addition, a proprietary extract of Irvingia gabonensis, IGOB131, reduces serum levels of leptin , a hormone that is positively correlated with body weight and percentage body fat . Low dosage L-carnitine combined with motivation may have a beneficial effect on several metabolic syndrome risk parameters, including TG and adiponectin, which could offer a safe, low cost, and easily applicable strategy targeting weight loss in overweight humans. Several countries have recently started health programs to achieve lifestyle changes in order to support weight loss and prevent metabolic diseases 36,37. This is supported by the study of Unick et al. who investigated the influence of a telephone motivation program on the achievement of weight loss in overweight and obese women . Our study demonstrates that the efficacy of a weight loss program may be strongly influenced by motivation training. A 2017 clinical trial compared 2 mg/day and 4 mg/day capsaicinoid supplements for 12 weeks in 77 adults who were overweight . Overall, consuming capsaicinoids significantly reduced energy intake by a mean of 74 kcal per meal; body weight was not assessed, so the impact of this calorie reduction on weight loss cannot be quantified. A meta-analysis of eight randomized, placebo-controlled clinical trials evaluated the effects of capsaicinoids on ad libitum energy intake in a total of 191 participants who had a normal body weight or were moderately overweight . Most research on capsaicin and other capsaicinoids focuses on their effects on energy intake and appetite, rather than body weight. Compared to placebo, calcium supplementation for 2 years had no clinically significant effects on weight. Always check with a healthcare professional to ensure that your supplement regimen is safe and appropriate for your health status. For example, if you are taking anticoagulants or other heart medications, it’s crucial to consult a healthcare provider before starting L-Carnitine to avoid possible interactions. L-Carnitine may interact with certain medications, particularly those that affect blood flow or heart health. Vegetarians and vegans may have lower levels of L-Carnitine since their diets often lack sufficient animal products. For those who consume a well-balanced diet including these foods, it is possible to meet the body’s L-Carnitine needs naturally. However, high doses can cause gastrointestinal side effects such as diarrhea, nausea, and stomach upset. This means that individuals would need to consume large amounts of carnitine-rich foods daily to achieve the desired benefits. For example, a 3-ounce serving of beef contains approximately 20-30mg of carnitine, while a 3-ounce serving of chicken contains only about 3-5mg. Red meat, fish, and dairy products are good sources of carnitine, but the amounts found in these foods are often limited. With hard work and dedication, you can achieve your weight loss goals. This includes eating a healthy diet, exercising regularly, and getting enough sleep. They can help you develop a personalized weight loss plan that is right for you. In addition to taking L-carnitine, there are many other ways to lose weight. Ten percent liver and muscle homogenates (w/v) were prepared in 150 mm KCl using Polytron homogeniser and were centrifuged at 3,000×g for 15 min at 4 °C. After completion of the 5 days treatment, rats were fasted overnight, anaesthetized and killed. Rats were provided commercial rodent diet supplied by M/S Golden feed Pvt Ltd., Delhi and water ad libitum. Male Sprague–Dawley rats, weighing 200–250 g, bred and reared in the Experimental Animal Facility of the Defence Institute of Physiology and Allied Sciences, Delhi were used in the study. Other characteristics of the studies were the supplementation dosage and duration of dietary intake, metabolic parameters used for the assessment of physical performance after L-carnitine intake and follow up (Table 1). Serum free carnitine (µmol/L) at rest with and without L-carnitine supplementation and serum free carnitine after exercise with and without L-carnitine supplementation. Serum total carnitine (µmol/L) at rest with and without L-carnitine supplementation and after exercise with and without L-carnitine supplementation. Maximal oxygen consumption VO2 (mL/min/kg) at rest with and without L-carnitine supplementation and after exercise with and without L-carnitine supplementation. Plasma lactate (mmol/L) after exercises with and without L-carnitine supplementation. Combining l-carnitine with other strategies may improve its effect on weight loss. People use l-carnitine to boost weight loss results. It helps transport fatty acids into cells’ mitochondria. It works like a little truck that carries fat right into the engines of our cells. L-Carnitine plays a big role in making energy in our bodies. Its presence impacts various physiological processes essential for maintaining homeostasis and supporting overall health. Some research suggests L-Carnitine can help leg pain caused by blood flow problems and may support those with metabolic issues. Your heart and muscles need L-Carnitine to work right. They can help you determine if it is right for you and can help you set realistic expectations for weight loss. This is because L-carnitine can help to deliver more oxygen to the muscles, which allows them to work harder for longer. Carnitine supplements are some of the most cost-effective supps on the market. (24) A typical dose in a carnitine supplement is generally 500mg or 1,000mg, which can be adjusted up or down depending on goals and needs. In this study, propionyl-L-carnitine decreased myocardial ischemia, evidenced by significant reductions in ST-segment depression and left ventricular end-diastolic pressure (62). Angina pectoris is chest pain that occurs when the coronary blood supply is insufficient to meet the metabolic needs of the heart muscle (as with ischemic heart disease; see the page on Angina Pectoris) (57). An abnormal acylcarnitine profile and a high acylcarnitine to free carnitine ratio in the blood of patients with heart failure have been linked to disease severity and poor prognosis (53-55). L-Carnitine has been shown to boost metabolic rate, allowing the body to burn calories more efficiently. L-Carnitine is a naturally occurring compound that plays a crucial role in energy metabolism. Authors are thankful to DIPAS, Defence Research and Development Organisation (DRDO) for the financial support of the study. For beginners, starting with a lower dose and adjusting according to the body’s response may be wise. Factors like age, sex, weight, and activity level can all impact the optimal dose. Among the myriad of available options, L-carnitine stands out as a popular choice for those seeking to shed extra pounds. MyHomeDoc Telehealth - Providing Telemedicine for Texas However, some individuals may experience mild side effects, such as nausea or digestive upset. A limitation of our study was the absence of muscle biopsy, which could have provided additional data regarding intramuscular LCR levels as well as molecular and cellular responses, including proteins involved in the mTOR pathway. Supplementing for this length of time helped to delineate the treatment effects; although strength performance improved by week 6, prolonged supplementation was necessary to observe the effects on anaerobic performance. Previous studies have shown that supplementation with antioxidants such as LCR, glutathione, and astaxanthin may reduce the formation of ROS, resulting in inhibition of the NF-κB activation cascade45-48. A longer duration of supplementation could be speculated to buffer hydrogen ions produced by lactic acid breakdown to a greater extent, resulting in less pronounced blood acidity2,32. Sawicka et al.30 showed that 8 weeks of LCR supplementation combined with creatine, L-leucine, and vitamin D resulted in an increase in muscle mass and strength due to elevated activation of the mTOR pathway. Most side effects are mild and temporary, often resolving as your body adjusts to the supplement. People taking blood thinners or thyroid medications should exercise extra caution, as L-carnitine may interact with these drugs. If you're pregnant, nursing, or have kidney disease, it's crucial to consult your healthcare provider before starting supplementation. Although L-carnitine is generally safe for most people, you should be aware of several potential side effects. Studies also indicate that L-carnitine can enhance insulin sensitivity, potentially helping you manage blood sugar levels more effectively. Its main functions are to operate on intestinal and renal reabsorption of L-carnitine and play a vital role in the distribution. The intracellular carnitine homeostasis and distribution are controlled by the novel organic cation transporter (OCTN) among which OCTN2 is the most important. The mechanism underlying this combination may be correlated with carnitine homeostasis and distribution. Nevertheless, the combination of modified fasting plus L-carnitine could be applied as an effective approach for hyperinsulinemia and insulin resistance. Modified fasting may play a primary role in HOMR-IR reduction, not L-carnitine. Feeling down can be tough, but L-carnitine might help lift people's moods. This nutrient also makes sure that fat gets used for energy when you're active. L-Carnitine plays a big part in how well your muscles work during exercise. This study provides a systematic review and meta-analysis of randomized controlled trials, which have examined the effect of the carnitine on adult weight loss. Taking it at these times can help fuel your day, especially if your goal is weight loss or enhancing energy metabolism. Remember, supplements work best alongside diet and exercise improvements from the previous section. In addition, L-carnitine supplementation could promote weight loss in calorie restricted cats that received 40% of maintenance energy requirement . This study aimed to examine the 9-week effects of L-carnitine supplementation on exercise performance, anaerobic capacity, and exercise-induced oxidative stress markers in resistance-trained males. In the current study, we have evaluated the effect of l-carnitine supplementation on muscle mass, strength, and selected blood markers in older women at risk for sarcopenia. Therefore, we hypothesized that l-carnitine supplementation for 24 weeks would affect the level of serum inflammatory markers, IGF-1, body composition and skeletal muscle strength in healthy human subjects over 65 years of age. An intervention study compared the effect of L-carnitine supplementation (2 g/day for 12 weeks) on plasma and skeletal muscle carnitine concentrations and physical performance between 16 vegetarian and 8 omnivorous male participants (131). Carnitine deficiency, whether primary or secondary, can result in debilitating fatigue and muscle weakness. People with type 2 diabetes can benefit from improved glucose control with vitamin D supplementation. As one ages, L-Carnitine can be a beneficial component to preserving muscle mass and energy in active older adults. Beyond just diet and exercise, sleep, stress management, and some individualized strategies that fit your specific long-term goals are key. It’s crucial for anyone with underlying health issues or concerns to discuss L-Carnitine use with their healthcare provider. Thus, it is important to adhere to recommended dosages and consult a healthcare professional if you have underlying health concerns or are taking other medications. These effects are usually temporary and can often be alleviated by adjusting the dosage or taking it with food. However, some individuals may experience mild side effects, such as nausea, stomach upset, or diarrhea. L-Carnitine is generally considered safe for most people when taken at recommended doses. Some studies have also explored how carnitine supplementation affects insulin sensitivity, which can be relevant for people managing insulin resistance, blood sugar fluctuations, cardiovascular disease, or metabolic conditions. While some studies have shown modest weight loss benefits with L-carnitine supplementation, others have yielded conflicting results. Moreover, energy metabolism is easily affected by individual life styles such as daily diet and physical activities, which may bias the effects of Lcarnitine supplementation. Alongside proper supplementation, maintaining an overall healthy diet and consistent exercise routine is crucial for achieving and sustaining weight loss goals. All the studies used validated measurement tools and clearly showed their results.Regardless of the etiology, plasma concentrations of free carnitine ≤20 µmol/L and increased acylcarnitine/free carnitine ratios (≥0.4) are considered abnormal (6).In reality, most of the research showing a link between L-carnitine and weight loss has actually been done with oral supplements, not injections.Average changes in serum triglyceride levels between baseline and 4 weeks.The analysis of mean changes with 95% CI’s indicated significant changes in total and free LCR levels between groups (Fig. 5).Subjects were supplemented for 24 weeks with either 1500 mg l-carnitine-l-tartrate or a isonitrogenous placebo per day in a double-blind fashion.L-Carnitine Tartrate is a common form found in sports supplements due to its high absorption rate. However, the analysis using baseline values as a covariate and evaluation of the mean change and 95% CIs of the 1RM upper body strength data demonstrated a significant increase in bench press performance (Fig. 3 A & B). Greenhouse-Geisser group (G), time (T), and group x time (G x T) interaction p-levels are reported with univariate treatment p-levels. Of these, 7 participants withdrew from the study due to personal reasons, and 3 were excluded due to low compliance (Table 1. Serum TNF-α and IL-6 levels were measured by enzyme-linked immunosorbent assay (ELISA) technique as previously described by Arican et al.27. FDA no longer permits the use of ephedrine alkaloids in dietary supplements because of safety concerns that are detailed below, but information is provided here in response to continued interest in this ingredient. A 2015 analysis determined that only 22% of 49 dietary supplements containing yohimbe or yohimbine listed the quantity of yohimbine on the product label . More recently, dietary supplements containing yohimbe accounted for 1,818 self-reports to U.S. poison control centers between 2000 and 2012 . According to an analysis of calls to the California Poison Control System in 2006, 18% of calls reporting an adverse effect or toxicity potentially caused by dietary supplements involved products containing yohimbe . Very little research has been conducted on the use of yohimbe for weight loss and/or its effect on body mass. But when it comes to L-carnitine supplements, will they actually have an impact on your body weight? L-carnitine is often sold to us as a "fat-burning" supplement because it helps us metabolise fatty acids. These products are known for supporting fat metabolism and boosting energy levels to help with your weight loss goals. It is naturally found in the body and plays a crucial role in energy production by transporting fatty acids into the cells’ mitochondria. An additional serious concern is that L-carnitine can also affect blood sugar levels, which is important if you’re managing diabetes or metabolic health issues. In summary, any weight loss benefits are minimal, depend more on maintaining healthy habits, and aren’t significant enough to justify the cost or potential risks for most people. Yes, it helps shuttle fatty acids for energy but that doesn’t create dramatic metabolic changes. In these settings, healthcare providers often use injections or IVs because they can quickly raise L-carnitine levels in your blood. Looking at the oral L-carnitine supplements, these are a popular choice for those wanting to support their metabolism or manage their weight because they’re fairly easy to find. Since 2 g/day of L-carnitine has been reported as “the upper level for supplements” in risk assessment studies, this human tolerance level of L-carnitine will be recommended 36,37.There are several limitations to the current study.Although this supplement can be made by the body, you can also up your L-Carnitine intake from your diet.L-carnitine is often sold to us as a "fat-burning" supplement because it helps us metabolise fatty acids.For example, a single dose of 900 mg bitter orange standardized to 6% (54 mg) synephrine significantly increased heart rate as well as systolic and diastolic blood pressure for up to 5 hours compared to placebo in 15 healthy men and women .On the other hand, some studies seem to be playing hide and seek, suggesting the effects are as elusive as a cat in a ghost costume.So, if you workout daily, l-carnitine supplementation can help you improve your overall exercise performance.In the elderly, it reduces fatigue sensation and improves physical, mental and cognitive function as well as reducing fatigue .It contains a compound called capsaicin, which is known to boost metabolism and increase fat oxidation.Simply taking a supplement won’t magically burn fat—timing, dosage, and pairing it with healthy habits are all key for seeing the best results. The L-carnitine motivated group showed the largest decrease in serum TG levels (baseline 218 ± 45 mg/dL, 4 weeks 145 ± 42 mg/dL) among all other groups (see Table 4 and Figure 3). Although subjects were motivated to keep daily calorie intake between 1500 and 1800 kcal, energy intake of most of the subjects exceeded 2500 kcal/day. Effects of supplementation (value after 4 weeks) were tested versus baseline data. After 2 weeks and after 4 weeks of supplementation, 15 minutes interviews were held to assess subject compliance and monitor potential adverse events. No beverages or food other than mineral water were allowed until blood was drawn on the measurement day. The carnitine hypothesis states that carnitine will increase the flux of acyl-CoA transport into the mitochondria and export of incompletely oxidized fatty acids and acetyl CoA (SCAC), and relieve a lipotoxic ‘brake’ on both insulin signalling and mitochondrial function. For fat loss, daily supplementation of carnitine is recommended at a dose between 500 mg – 2,000 mg. L-Carnitine can promote weight loss by enhancing fat intake metabolism for energy. For vegetarians or vegans, supplementation is even more vital, as plant-based diets generally assume lesser dietary carnitine. Going deeper into these larger effects can help paint a more holistic picture of its worth. Maximum individual doses in clinical trials reached as high as 4 grams per day, taken for durations between 30 and 360 days. Research suggests that effective L-Carnitine dosages typically range from 1.8 to 4 grams per day, taken consistently over weeks or months. Considerations such as nutrition, exercise habit, or individual biology frequently account for these differences. Momentous L-Carnitine provides about 500mg of carnitine per serving with no added fillers or ingredients. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. The meta-analysis of high-quality RCTs only confirmed the effect on body weight. No significant effect was seen for waist circumference (WC) and body fat percent. Let’s keep learning, experimenting, and growing together on this journey to better health! It’s always a good idea to start with a lower dose and see how your body responds. It also helps reduce fatigue, which may make it easier to keep up with your workouts. However, results can vary, and it may work better for some people than others. While your body makes it naturally, you can also get it from foods like red meat, fish, and dairy products. L-Carnitine Weight Loss Before and After Because your body produces L-carnitine naturally, most people get enough of it through their diet.The studies of obese subjects with metabolic disorders were excluded, but healthy overweight individuals were included.This study is the first to investigate the effect of L-carnitine supplementation on the biomarkers of MetSyn.These combinations can help increase fat burning, suppress appetite, or boost metabolism.For example, it may improve exercise performance by boosting energy levels, which can help you work out longer and harder.This supplement is a non-essential amino-acid-like compound, responsible for transporting long-chain fatty acids to your cell’s mitochondria, where energy is produced from the fat’s oxidisation.Natural Medicines says there is "insufficient evidence" to rate how well glucomannan works for weight loss.During weight loss journeys, it's essential to preserve lean muscle mass while reducing body fat.Research shows that L-carnitine supplementation can lead to modest weight loss—about 1.21 kg (2.7 pounds) over several weeks, especially in adults with overweight or obesity. While L-carnitine is generally considered safe for most people when taken at recommended dosages, it’s important to be aware of potential side effects. Taking L-carnitine before exercise can enhance endurance and energy levels. Before commencing L-carnitine supplementation, it is essential to understand the various forms of L-carnitine available. In conclusion, the present study has shown the biochemical changes and the metabolic responses induced along with the changes in physical performance to L-carnitine supplementation under short term calorie restriction. This might suggest that neither the CR regime employed nor the L-carnitine supplementation affected the muscle function. Numerous studies suggest beneficial effects of increased carnitine intake in reducing physical fatigue and recovery from exercise stress 48, 49. However, she also noted that without dietary changes, the effect would have been minimal. This variability highlights the complex interplay of factors influencing weight management, and the limitations of relying solely on anecdotal evidence. If you feel like you could use a little extra boost when it comes to your workouts and/or diet, try a supp. So, L-carnitine is a lot simpler than its name lets on. For these reasons, L-carnitine supplements are only necessary in special cases, such as disease treatment. Interestingly, food sources of L-carnitine have a greater absorption rate than supplements. Tentative evidence suggests L-carnitine supplements might increase your risk of atherosclerosis. For most people, 2 grams or less per day is relatively safe and free from any serious side effects. Another human study monitored L-carnitine’s effect on fat burning during a 90-minute stationary bicycle workout. Therefore, the purpose of this study was to investigate the effects of 9-wk LCR supplementation on exercise performance, anaerobic performance, and exercise-induced oxidative stress in resistance-trained males. Levocarnitine’s primary function is to transfer fatty acids to the mitochondria, where energy in the form of ATP is formed from fats. Unfortunately, the effectiveness of L-carnitine’s weight loss – fat burning effects has not been proven by science. Likewise, decreased carnitine in muscle, liver and kidney has been found to be a common trait of the insulin resistant state, including diet-induced obesity, genetic diabetes and aging . Subsequently, they demonstrated that increasing the basal metabolic rate was the underlying cause of L-carnitine on weight loss . Therefore, it can be postulated that reduction of blood concentrations of ketone bodies with L-carnitine administration contributed to the improvement in fatigue syndrome. In this study, we aimed to present an overall result of how L-carnitine supplementation affects the biomarker components of MetSyn using a meta-analysis. This study is the first to investigate the effect of L-carnitine supplementation on the biomarkers of MetSyn. L-carnitine supplementation can affect BP levels by reducing interactions with the nitric oxide pathway and insulin resistance . These findings suggest that L-carnitine may contribute to modest weight loss, but it's not a magical solution. The relationship between L-carnitine and weight loss is not straightforward. Promoters of this approach tout its ability to accelerate fat burning and boost energy levels. Vegans and those with generally low dietary L-carnitine intake may see more pronounced effects. Some find meaningful reductions in fat mass, especially when combined with exercise, but these studies often show no effect. Factors such as age, activity level, baseline weight, or maybe even the duration and dosage of supplementation all come into play. L-carnitine may help you lose weight, but it may not work for everyone, much like a certain diet may be better for some than others. But it is actually an essential nutrient that supports the body in breaking down fat and turning it into energy. Is L-carnitine one of those things that can aid in your weight loss journey? L-Carnitine is a valuable supplement for those looking to enhance their weight loss efforts. Wang et al.'s report provides valuable quantitative information for the efficacy of l-carnitine supplementation on glycemic control in T2DM patients (7). The dosages of l-carnitine, acetyl-l-carnitine, and propionyl-l-carnitine were 2–3, 2, and 2 g/day, respectively, in the included studies, and the details were shown in Table 1, and part of the literature was retrieved from the previous study (7). L-Carnitine is a non-essential amino-acid-like compound, responsible for transporting long-chain fatty acids to your cell's mitochondria, where energy is produced from the fat's oxidisation. While there are some positive results with l-carnitine supplementation, it must be considered that overall scientific evidence is lacking. The secondary endpoint included changes in glucose, insulin, HOMA-IR, blood pressure, lipid profiles, uric acid, free fatty acids, hepatic profile, and the sensation of fatigue and hunger. Therefore, repeated-dose carnitine supplements only modestly increase the plasma L-carnitine concentration in muscular tissue even when very high oral doses are administrated, (i.e., more than 2 g per day) . In addition, evidence strongly demonstrates that long-term oral L-carnitine administration is effective for fatigue during weight loss induced by chronic disease . L-Carnitine is an essential nutrient in lipid metabolism, which promotes the transportation of long-chain-fatty-acids across the mitochondrial membrane, thus allowing the cells to break down fat and release energy from reserves of stored fat 6, 7. Accumulating evidence suggested that facilitating fatty acid oxidation with free L-carnitine (β-hydroxy-γ-N-trimethylaminobutyric acid) contributes to energy production . This leads to improved fat burning and high energy levels. Remember, L-carnitine is a form of amino acid that moves fat to specialized areas of the cell for energy. The Amino Acid supplement has also been known to improve the overall metabolism in the body, reduce fatigue and depression. Additionally, some users may notice a distinctive “fishy” odor in their breath, urine, or sweat, which is a result of the body metabolizing L-Carnitine. Common side effects include gastrointestinal issues such as nausea, vomiting, stomach cramps, and diarrhea. While it can support fat metabolism, it does not replace the need for a calorie deficit achieved through balanced nutrition and physical activity. L-Carnitine can be beneficial for a variety of individuals, particularly those engaged in regular exercise and seeking to improve their performance and recovery. It is also available without a prescription as a nutritional supplement; supplemental doses usually range from 0.5 to 2 g/day. However, there was no difference in Frailty Index and hand grip test scores between supplemental L-carnitine and placebo groups. Fatigue is not uncommon in people who have undergone chemotherapy and survived cancer, with fatigue symptoms depending on the specific type of cancer and treatment. A 2019 systematic review of five placebo-controlled trials conducted by one group of investigators examined the effect of acetyl-L-carnitine (ALCAR) in 398 participants with cirrhosis and portal hypertension (high blood pressure in the portal vein) and presenting with either subclinical or overt hepatic encephalopathy. Hopefully you can see just how underdosed the human study was, and it did not include the caffeine to get the fat out of the fat cells in the first place. The human equivalent doses used in the rodent study above would be 7.84 g of choline with 4.16 g of carnitine plus 80 mg of caffeine. Now, unfortunately there has only been one human study testing both carnitine plus choline. This could help explain the fact the supplemented mice were able to lose fat without a reduction in calorie intake. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. And it may help you burn calories while your body is at rest. It's one of four similar weight-loss drugs approved for use for less than 12 weeks, called short-term use. Phentermine-topiramate is a combination of a weight-loss drug called phentermine and an anticonvulsant called topiramate. Taking L-carnitine in higher doses will not generate positive effects on athletic performance. Statistics indicate a lack of L-carnitine between 40 and 100 thousand people. In addition, it can have benefits for people who do not consume enough through diet, for example, when starting a vegan diet. Taking L-carnitine applies only to people who perform physical activities at high intensities frequently. Unlike other fat burners, carnitine is not a central nervous system stimulant. This increase is no longer observed in CR + CAR, thus suggesting the possible beneficial effects of CR + CAR. Molfino et al. has also suggested an increased intestinal uptake of carnitine during CR results in improved insulin resistance. However, the results are controversial as some researchers suggest it has no role in regulation of glucose oxidation , some say it decreases blood glucose 26, 27 while others suggest it increases 28, 29. Amongst the groups, there has been a significant improvement in physical performance of CAR (54 %) and CR + CAR (69 %) groups when compared to their basal swim time on day 0 (P P 1).