Fat burners: L-carnitine for weight loss. Effects, sources, how to take and more
L-carnitine - the best fat burner for weight loss or another myth? Find out what scientific research says about this sports nutrition product.
Some substances are very important for the proper functioning of the human body. Therefore, it is logical to believe that sports supplements based on them improve our health. For example, taking it not only improves muscle mass gain and increases strength, but also has a beneficial effect on bone density, neurological function and other vital processes. In terms of weight loss substances, scientists have studied a large number of molecules such as ketones, beta-2 and beta-3 agonists, various fatty acids, monoacylglycerol, diacylglycerol and various hormones.There is another super important molecule - L-carnitine. It is used in the process of transporting free fatty acids from the cytosol (liquid contents) of the cell to the mitochondria, where the fatty acids are “burned”, producing energy (ATP) and heat.Free fatty acids are either obtained from the blood or released from fat stores into the cytosol of metabolically active cells (for example, in skeletal muscle and the heart). In the absence of L-carnitine, fatty acids are not used and begin to turn into deposits on the sides. In purely scientific terms, the action of the substance relates to beta-oxidation between the outer and inner membranes of mitochondria. Let's look at this issue in detail and find out: Is L-carnitine the best fat burner or just a myth?
The Importance of L-Carnitine
Like creatine, L-carnitine can be produced in many tissues, so healthy people usually have sufficient amounts of this substance in their bodies. The prefix “L” in the name means it belongs to amino acids. The body is able to synthesize L-carnitine in the kidneys, liver and brain from amino acid precursors (L-lysine and L-methionine). However, some people are deficient in L-carnitine. In addition, even a healthy body can only produce a limited amount, so food (primarily meat products) is its main source. Red meat contains the most carnitine. Poultry and fish contain much less. Vegans rely only on their own body, which produces about 90% of the total amount of L-carnitine. The situation is similar with creatine. In addition, if levocarnitine reserves are low, the kidneys begin to filter urine intensively to make up for the deficiency (i.e., the substance is not excreted from the body).Should I take L-carnitine?
So, is there a need to take L-carnitine? Of course, there are people who suffer from L-carnitine deficiency, often due to difficulty getting carnitine into cells or difficulty absorbing it. Additionally, newborns and infants may need this substance more. But what about athletes or healthy adults who want to improve their fat loss? It might immediately seem that the answer is no. Of course, L-carnitine did not make a splash in the sports nutrition market. This is not a super-potent banned substance, and none of the famous athletes advertise it.Numerous studies have shown conflicting results, many of which show no additional benefit from consuming L-carnitine during a weight loss diet. But don't rush to throw away the product.
Thus, L-carnitine has a positive effect in combination with certain medications. Sibutramine, a drug that is included in the list of potent drugs approved by the Russian government (i.e., available only with a special prescription), is an effective means for weight loss. It increases metabolism and suppresses appetite. The structure of sibutramine is similar to amphetamine. According to one study, people who took L-carnitine (2 grams per day) in combination with sibutramine lost about 1.8 kilograms more over the course of a year than those who took sibutramine alone. In addition, levocarnitine had a positive effect on the level of adipokines (adiponectin and leptin) - hormones necessary for normal fat metabolism. Another similar study (only this time using the over-the-counter drug orlistat instead of sibutramine) showed not only increased fat loss (again, about 3 pounds more), but also signs of improved insulin sensitivity and reduced inflammation. Orlistat blocks the digestion and absorption of fat from food, which may reduce the absorption of L-carnitine in the intestine. It is also possible that the reduction in caloric intake caused by orlistat may make the body more dependent on the use of stored fat. Despite this, the two studies above (both one year long) showed the same results. So, does L-carnitine help you burn fat? It is possible, but the effect does not occur quickly and may depend on certain conditions.There are factors in combination with which a fat burner improves its effect.
Sports supplements with L-carnitine
There are products in which the effect of L-carnitine is enhanced by additional components. For example, L-carnitine+Q10 from MST Nutrition contains (coenzyme Q10, vitamin C and E). This combination of elements leads to an increase in energy potential and endurance, and also improves immunity and protects the body from the negative effects of free radicals.BenefitL- carnitine
L-carnitine is not just a weight loss supplement. It has been shown to help lower blood sugar, total and bad cholesterol levels in those with type 2 diabetes. In addition, the substance may be useful for many other diseases, such as:- erectile disfunction;
- cardiovascular diseases;
- dementia and memory problems;
- kidney diseases.
Typically (but not necessarily), L-carnitine deficiency develops during a ketogenic diet. The use of supplements based on this substance helps to better control the manifestations of epilepsy and improves the effectiveness of medications.
The effect of carnitine has been less studied during calorie-restricted diets. But it should be noted that a low-fat diet usually leads to fatigue and poor appetite control. Indeed, research suggests that decreased fatty acid oxidation may contribute to overeating. One possible solution may be to optimize this oxidation (i.e., calorie burning) by adding L-carnitine supplements to the diet. After all, on low-fat diets, carnitine is difficult to obtain from food (red meat can hardly be called a low-fat product). Study of Patients with Metabolic Syndrome , who were given levocarnitine intravenously showed that this substance reduces hunger and fatigue, and also improves weight loss and metabolism during very low calorie diets. Is it possible to have carnitine deficiency without cause or symptoms in healthy people? A screening study examining genetic abnormalities in healthy adult volunteers identified L-carnitine deficiency caused by a heterozygous transporter mutation in one individual (in a group of 80 individuals). In addition, elevated levels of 3-methylhistidine were found in his body, indicating accelerated breakdown of muscle proteins. Again, all volunteers were initially examined using standard diagnostic techniques and found to be healthy. Most likely, this person needs treatment with L-carnitine supplements, as in cases of non-genetic deficiency of the substance.
Thus, L-carnitine improves fat burning, it’s just that this effect appears in combination with other drugs and not immediately.It has other beneficial effects that may be better expressed with acetyl-L-carnitine or propionyl-L-carnitine. The fat burner can also improve athletic performance, as training loads lead to increased and longer-lasting fatty acid oxidation. But, unfortunately, to achieve the best results you must:
- consume a significant amount (about 80 grams) of carbohydrates, which will “push” L-carnitine to the muscles and increase the reserves of the substance;
- increase energy costs.
The modern sports nutrition market is represented by a large group of drugs called “fat burners.” There are many varieties, but one of the most popular is L-carnitine (aka levocarnitine). An overview of the pros and cons of the best (according to athletes’ reviews) L-carnitines is in our rating.
What is levocarnitine needed for?
L-carnitine is a natural substance that the human body partially produces itself with a sufficient amount of protein foods (meat, poultry, eggs, etc.).
Fundamentally, carnitine is not exactly a fat burner. Rather, it is a dietary supplement that helps speed up metabolism, increase endurance and has a positive effect on the functioning of the cardiovascular system. Accordingly, the intensity of the training increases, and obtaining energy from fat accumulation becomes, albeit somewhat a side effect, but no less desirable.
An important clarification - carnitine will not be of any use without the essential components: physical activity(especially cardio) and balanced nutrition. Hence the different opinions about the drug. Dissatisfaction is usually expressed by those who were hoping for a “magic pill” that would help them lose weight while sitting on the couch. But people for whom the notorious healthy lifestyle is not an empty phrase consider L-carnitine to be an excellent help for achieving good physical shape.
Forms of release of L-carnitine
Liquid
In this form, carnitine is absorbed faster by the body, and, therefore, begins to act faster. The disadvantage is the presence of preservatives and sweeteners.
Powder
On the Russian market, this type of L-carnitine is most often found in two versions: pharmaceutical (in the form of sachets or bags for dissolution in water) and sports (many brands simply package carnitine in their own containers). The inconvenience is that the powder needs to be diluted with something, however, the convenience is that it can be added to the finished drink.
Tablets or capsules
This option takes longer to digest than the liquid form, but contains a minimum of foreign substances. When purchasing, you should pay attention to the composition and concentration of pure carnitine.
Considering 2 such popular drugs for weight loss as levocarnitine and thermogenic, you probably wondered what is better, a fat burner or l-carnitine. Although, in fact, these are drugs with similar effects, we will consider their effectiveness separately and still try to answer this question in detail.
Fat burner and levocarnitine
What kind of additives are these anyway?
Fat burners are a complex mixture of plant extracts that stimulate the oxidation of subcutaneous fats and their processing into the body's energy depot.
Levocarnitine is a vitamin-like substance that stimulates the sending of fat to muscle mitochondria, where it is also converted into energy.
Both remedies work only if you follow a diet and training program.
Compositions and functions
When comparing which is better, carnitine or a fat burner, let’s look at the features of each supplement.
It is clear that carnitine, by definition, is based on this component. Meanwhile, fat burners may contain, in addition to thermogenics, lipotronics, neurostimulants, carbohydrate/fat blockers, and so on.
Both drugs most often affect:
- Reduction of fat layers
- Appetite suppression
- Stimulation of the nervous system and cardiovascular
- Replenishing energy reserves
- Increased performance
- Cortisol suppression
- Improvement of cognitive activity of the brain
- Reducing “bad” cholesterol
- Improvement of immune features
Almost any fat burner contains a complex of components to accelerate weight loss. Each ingredient is usually highly effective and these drugs often have a much more powerful effect on weight loss than carnitine, although it is often present in thermogenics.
However, when choosing elcarnitine or fat burners, many give their preference to the first product, partly rightfully, believing that since this component is absolutely safe and natural to use, it is better to train with it than with a supplement with a multicomponent composition. In addition, there are no contraindications for use of carnitine, unlike some components of the fat burner.
Regardless, both supplements promote weight loss and combine well enough to be used individually or in combination.
Most people who lead or are determined to start leading an active lifestyle usually do not at all strive to become professional athletes and break records. Their goal is much more realistic - to get rid of extra pounds and gain a slim, athletic figure.
Diet and physical activity are the first assistants in this matter. But there are times when, after the first successes in the field of weight loss, or when it seems that there is very little left to reach the cherished goal, the process of getting rid of the hated fat suddenly slows down or stops altogether, despite all efforts. And here it is important not to lose motivation and continue to follow the chosen course. And sports fat burners can help move the situation from a dead point in losing weight and give a powerful energy boost. The best fat burners for women and men in 2019 will be discussed in our rating.
Main types of fat burners
Fat burners are a broad concept. Sometimes this is the name given to individual substances with certain properties. For example, appetite suppressants, fat or carbohydrate blockers, which, in general, do not burn anything, but help not gain weight and make it easier to diet.
There are two groups of fat burners most common in sports nutrition, for which this term is more appropriate.
- Lipotropics. These are the safest and most gentle substances on the body. Their purpose is to accelerate the process of utilization of fat reserves, launched under the influence of physical activity and diet. The effectiveness of lipotropics is low, but there are no “side effects” and they are even useful;
- Thermogenics(or thermogenics). The main method of influence is a slight (0.5-2ºС) increase in body temperature, acceleration of metabolism and suppression of appetite. They are the most effective, but they also have side effects (just like pharmaceutical drugs).
Important Note . The best effect for weight loss is provided by complex fat burners, which contain thermogenics, lipotropics and appetite suppressants not only work together, but also their effect is noticeably enhanced.
Today, the sports nutrition industry offers many supplements that accelerate the fat burning process. Today, in one article, we will get acquainted with one of the most effective and popular products - the fat burner El Carnitine! This additive has begun to appear more and more often in fat burner formulations and for good reason, because it is L Carnitine that transfers fatty acids to the mitochondria, where they are burned. With a deficiency of this component, you get the breakdown of fats, but not their complete utilization. So let's take a look at how this drug works, how to take it, and what those who have already used it say about it.
What is the fat burner L Carnitine, and how does it work?
Fat burner L Carnitine is a component that is found in our liver and muscles, and therefore is produced by the body. Therefore, the first thing I would like to note is that this supplement is a completely natural substance for humans that does not pose any danger. Moreover, the performance of many useful functions for the benefit of the body is nothing more than a reason to think about the need for each of us to additionally take such a component.
The first function of this substance that I would like to focus on is the transport of fatty acids into mitochondria. As these same cells enter the mitochondria, the process of their combustion and energy release occurs. Thus, the more L-Carnitine we have, the faster the fat burning process occurs.
This L Keratin is also quite smart. This is because after delivering the fatty acid molecule, the carnitine molecule, when leaving the body, takes with it a particle of decomposition products, thereby cleansing the mitochondria. Purified mitochondria, in turn, are much better at burning fat and extracting energy from this process for the body.
Its other functions may be reflected not only in stimulating fat burning processes. It also has a beneficial effect on blood vessels, heart, increased endurance, strength, as well as an anabolic effect. But let’s not focus on this, but concentrate on what made L-Carnitine famous all over the world – its fat-burning effect.
How to take El Carnitine?
In order to see the results of this supplement, you need to follow some rules regarding intake. They are not that complicated, and you won't have to remember a lot of information.
Firstly, the daily working dose of this substance, according to PRACTITIONERS’ OPINION, is from 2 grams. It is best to take it half an hour to an hour before eating. If you have the idea of drinking this supplement with food, then forget about the positive result - in this case, its effectiveness decreases significantly.
On training days, this drug is best taken half an hour before class. In this case, the dose should be taken on an empty stomach. L-Carnitine can also be taken on an empty stomach on other days, for example in the morning. It has been noticed that it is in the morning hours that this supplement works best.
If you are already taking any fat burner, then do not be afraid to include L-Carnitine fat burners in your “weight loss menu.” As a rule, it goes well with other sports nutrition and does not interfere with, but even complements or enhances their effect.
It is worth immediately stopping some rather popular thoughts after the first acquaintance with the theory of Carnitine. Most people think that as soon as they take this supplement, the fat will start burning like hell, burning for all their sins))) You don’t need to think that this is a mega powerful fat burner, otherwise no one would have to lose weight today. Remember that the effect of using this drug will only be if you regularly create conditions for the use of fat as energy, i.e. do physical activity and diet. Only then will the fat burner L-Carnitine begin to perform its function, helping the body get rid of fat cells.
Fat burner L-Carnitine reviews
So, we talked about what L-Carnitine is and also shared information about how to take it. It's time to show practical evidence describing the effect and effectiveness of this supplement. We have collected reviews about the fat burner El Carnitine and are ready to provide you with food for thought: to finally make sure whether you need this drug or whether you can do without it. Go!
“I took carnitine for about seven weeks. The physical activity was not particularly intense: jogging in the morning and pedaling in the gym in the evening. The appointment was in the morning and before training. After these two weeks, I weighed myself and voila - I dropped from 92 kg to 86 kg. I don’t know if I could have achieved such a result without carnitine, but I noticed for myself that it is still useful. With it, my endurance went up and the workouts themselves became easier. I don’t regret trying.”
“Good day, friends! I won’t talk about how this sports supplement works, because there is a lot of such information on the Internet.
I started taking carnitine a little less than a month ago. I do cardio almost every day plus strength training three times a week. I can’t say that I’m on a strict diet, but I have given up sweets, starchy foods and other junk foods. And while I’ve been taking the fat burner Carnitine, I can already say that this supplement works! The decrease on the scale is not so colossal, but visually I am taking long steps towards the body of my dreams! The extra centimeters at the waist have noticeably decreased, while the muscles are preserved, and there is much more energy. I am more than satisfied with L-carnitine and, of course, recommend it to everyone who works out in the gym to lose weight.”
“Most often we start thinking about taking care of our figure precisely at the moment when it’s too late to think, and it’s time to do something else “yesterday.” Some of us dream about some ideal all the time, even paint an image in our heads, but do nothing until our own body looks like something incomprehensible and unpleasant. And in such a situation, despite the presence of motivation, it is quite difficult to force yourself to actually do something; you just want to continue drawing the ideal figure in your head. It was L-carnitine that helped me overcome myself. And the funny thing is that I had no idea about it. It was later, thinking about the reasons for the surge of strength and increase in endurance during training, that I began to study in more detail the changes that I was making, and here it is! Soon, a proper diet, more productive and regular workouts, as well as great desire and motivation took about 7 cm from my waist! And, I think, the L Carnitine fat burner became that integral part of this journey to an ideal body, without which the result would not be so impressive.”
What else should I take for fat burning besides L Carnitine?
Naturally, L Carnitine alone is not enough for high-quality fat burning. This supplement will be a great fat burner to enhance lipolysis during exercise. Some fat burners already contain Carnitine, but this dosage is usually low. So taking the supplement additionally will allow you to significantly improve your results.