L-CARNITINE: ITS EFFECTS ON WEIGHT LOSS

Losing the unwanted fats has been one of the goals, if not the main one, for many fitness enthusiasts. Even people who want to gain weight sometimes develop unnecessary fats in the most unnecessary areas of the body. Build up of fats, thus, is a nuisance, an allegory of unhealthy lifestyle, a synonym for weight gain.

            However, the fitness community has ways to battle the “war against fat” through rigorous routines, use of modernized gym equipments and diet. This is where supplements come in.

            L-carnitine is a supplement that is being used for weight loss; but how clear its mechanism is? Do you know how this supplement does its job in eliminating unwanted fats? Does it really destroy fats? Or does it do something else? Visit
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What  L-carnitine Really Is?

            L-carnitine has been a known fat-burner supplement way back in the 80’s. Currently, it has hyped back to become one of the most used supplements among fitness enthusiasts. Known to posses the ability to “burn fats,” L-carnitine also has been backed up by researches to even enhance recovery and exercise performance.¹

                Carnitine is an ammonium compound that is required in the beta-oxidation of fatty acids. It occurs in the intermembranous space of mitochondria then into the mitochondrial matrix wherein the metabolic energy is generated through lipid breakdown. The “Carnitine Shuttle” is a rate limiting step in fatty acid oxidation. Carnitine exists in two stereoisomers: (1) the biologically active form or the “L” for; and the (2) the biologically inactive or “D” form.² That is the reason why the “L” form is the one sold in the market as supplement and not the “D” form.

                From the amino acids lysine and methionine, L-carnitine is formed in the liver and the kidneys and stored in the muscle, brain and sperm. The primary food sources of L-carnitine are animal products, particularly red meat. However, soy beans and avocado are plant food sources where you can acquire L-carnitine as well.¹

The Biochemistry of L-Carnitine:

            In order to understand the effect of L-carnitine on weight loss, it is essential to delve further into its biochemistry and how it is being used by the body. Earlier, we have discussed its action on fatty acid metabolism known as beta-oxidation. But what is it all about?
            Beta-oxidation of fatty acids means transport of fats basically. Since we have learned that the carnitine shuttle is a rate-limiting step in the transport of fats to get used as fuel, it only means that L-carnitine plays the most crucial role in the transport of fats.¹

                Once fatty acids are transported in the mitochondria of cells, they can generate ATP and thus be used as energy. It has been known that during intense activities, beta-oxidation is more effectively processed than during rest. All of these cellular processes are being shuttled by L-carnitine.

            In a study in 2011 by Galloway, the effects of L-carnitine supplementation on insulin sensitivity among lean, overweight and obese males were investigated. The result of the study showed that “L-carnitine supplementation induces changes in blood glucose handling/disposal.”³ This study only reveals that L-carnitine does its job by keeping low blood glucose levels and at the same time by helping in glycogen repletion even after a high carbohydrate meal.¹

                The biochemical effects of L-carnitine, therefore, support its claim as an effective “fat burner.” Fatty acids are oxidized more effectively to be used as fuel or energy when there is L-carnitine. Fatty acids are broken down before they are shunted to another pathway where fat deposition is involved. L-carnitine limits fat gains, thus, it prevents weight gain. As a supplement, it does all these by transporting the fat you have assimilated to the cellular powerhouse known as mitochondria to get burned as fuel.

The L-carnitine supplement:

            L-carnitine has revived itself today in various forms, from capsules to even ready-to-drink sports drinks. Though can be produced in the body, L-carnitine is required to be assimilated exogenously through the digestive system in order to have its desired effect on weight loss.

            Dr. Stoppani of bodybuilding.com has recommended in his article that L-carnitine should be taken with carbs. The rationale here lies on the fact that L-carnitine would enter muscle cells if insulin levels are quite high. Taking L-carnitine can augment the action of insulin to the muscle cells, thus, aiding in the delivery of more glucose and L-carnitine into the muscle cells. He further suggested that L-carnitine should be taken at 2 to 3 grams per dose along with carbohydrates at 30 to 40 grams and protein at 20 to 40 grams with meal.¹

                Another form of L-carnitine supplement is acetyl-L-carnitine. This is more readily absorbed in the intestines and the muscle cells. Acetyl-L-carnitine can be absorbed without the aid of carbohydrates and can be combined with other fat-burning supplements.¹

            L-carnitine is best as a post-workout supplement. As mentioned earlier and suggested by Dr. Stoppani, it should be taken with high-carb or even high-protein meal anytime of the day. Acetyl-L-carnitine on the other hand, can be taken in between meals combined with other supplements to keep fats away.

            Fat loss is effectively acquired if 2 to 3 doses of acetyl-L-carnitine are combined with other fat-burning supplements in between meals. This is followed with 1 dose of L-carnitine post-workout with meals.¹

To Effectively Lose Fats:

            Weight loss is synonymous with fat loss. Fat accumulation is the result of unhealthy lifestyle and diet. Some fitness enthusiasts believe that exercise and diet can effectively lose you some weight. However, in the advent of science and technology, you can burn fats and lose weight more effectively and quickly with the help of some supplements.

            L-carnitine has been proven by science to aid in fat loss. It does its work by shunting fatty acids (the precursors of fat deposition in the body) to the carnitine shuttle. In this biochemical process, fatty acids are burned down as fuel in the cellular mitochondria and never again used back to stack up fats in unnecessary areas of your body.

            L-carnitine is a safe weight-loss supplement but if you don’t use it wisely, its effectiveness is put into waste. In order to lose weight effectively using L-carnitine, you should always consider combining it with a healthy diet (with the necessary carbohydrates and proteins), a healthy lifestyle and a dynamic workout routine.

REFERNECES:

¹Stoppani (2014) ‘Your Expert Guide to L-Carnitine’ http://www.bodybuilding.com/fun/your-expert-guide-to-l-carnitine.html Accessed: 06/27/14.

²Mehta (2013) ‘Activation and Transport of Fatty Acids to the Mitochondria via the Carnitine Shuttle with Animation’ http://pharmaxchange.info/press/2013/10/activation-and-transportation-of-fatty-acids-to-the-mitochondria-via-the-carnitine-shuttle-with-animation/ . Accessed:06/27/14. 

³Galloway et al (2011) ‘Effects of Oral L-carnitine Supplementation on Insulin Sensitivity Indices in Response to Glucose Feeding in Lean and Overweight/Obese Males’ http://www.ncbi.nlm.nih.gov/pubmed/20963457 . Accessed: 06/27/14.