How L-Carnitine Affects Fat Levels
I’ve written about B vitamins and amino acids in the past few months.
I often feel that healthcare and the inputs needed to achieve great health can become overly complicated.
Don’t get me wrong. There are times when serious interventions are necessary, including ones many in the integrative health field may bristle against.
But, for the most part, health is simple.
Without a doubt, one of the best ways to stay healthy is to remain lean.
It’s tough to do in America.
Food is abundant, delicious, and awful for us (the kinds of things sold on 85% of the store shelves are for sure).
Since that is true, I was happy to write about L-carnitine and a derivative of this amino acid that can help reduce fat levels.
I know the teaser to this article mentioned “incinerating fat,” while I won’t go to that extreme in my claims, it is a great dietary input for helping to shed pounds.
If you’re lean, you stand a much better chance of living to an old age… and being healthy the whole time. So, I’ll explore this amino acid and how it could help you trim it down.
How L-Carnitine Can Reshape You
L-carnitine has emerged as a popular choice in dietary supplements and fitness aids for individuals aiming to enhance their weight loss processes and improve overall energy levels.
This amino acid derivative naturally occurs in the body and plays a crucial role in fat metabolism by transporting fatty acids into the mitochondria, where they are burned for energy.
Fitness enthusiasts and individuals seeking weight loss solutions are turning to L-carnitine and its more potent derivative, L-carnitine tartrate, to aid their journeys toward better health.
So, what is this amino acid?
L-carnitine is an essential nutrient.
Your body synthesizes it from the amino acids lysine and methionine (lysine is an amino acid, and methionine is an EAA ). It is found in many animal products.
See why I recommend meat?
It’s an essential component that converts fats into energy, which is important for muscle movements, brain and heart function, and several other body processes. That’s part of the reason that bodybuilders use it so much.
But just because muscle-bound men and women fill up on this amino acid doesn’t mean you should ignore it.
Typically, a healthy individual can produce all the carnitine they need. However, some studies suggest that increasing L-carnitine intake may have additional benefits, particularly regarding fat loss and athletic performance.
One study published in the "Journal of Physiology" demonstrated that supplementation with L-carnitine increased the amount of fat burned during exercise, potentially augmenting weight loss efforts (Wall et al., 2011).
Additionally, studies have shown that a derivative of L-carnitine called L-carnitine tartrate can speed up fat loss rapidly.
Here’s How L-Carnitine Tartrate Enhances Weight Loss
While L-carnitine is effective on its own, its derivative, L-carnitine tartrate, is known for its rapid absorption, making it a preferred supplement for those targeting weight loss and enhanced athletic performance.
L-carnitine tartrate combines L-carnitine with tartaric acid, which enhances its absorption rate and efficacy.
Tartaric acid is a naturally occurring organic acid commonly found in various plants, particularly grapes, bananas, and tamarinds.
It is well known for its role in winemaking, where it is present in significant amounts.
Tartaric acid contributes to the tart taste in grapes and, consequently, wine.
I love how grapes can impact health via resveratrol, and it is impressive that they contain tartaric acid, which doesn’t just help wine by
- Stabilizing the acidity and color of the wine
- Promoting complex flavor development
- And acting as a natural preservative.
It also can
- Reduce muscle soreness
- Improve recovery time
- And help improve total caloric burn.
A study by Volek et al., published in the "American Journal of Physiology-Endocrinology and Metabolism," illustrated that supplementation with L-carnitine tartrate led to improved recovery times in resistance-trained athletes (Volek et al., 2002).
The bottom line is that L-carnitine and its derivative, L-carnitine tartrate, are incredibly helpful for the human body.
Where Do You Get L-Carnitine, and How Much Should You Take?
Like most essential amino acids, L-carnitine can be obtained through dietary sources.
The best sources are animal products. Red meat contains the highest concentrations, particularly beef and lamb, while smaller amounts are found in chicken, fish, and dairy products.
Unfortunately for vegetarians or those who consume minimal animal products, it can be more challenging to obtain adequate levels of L-carnitine through diet alone, potentially necessitating supplementation.
L-carnitine tartrate is only available through supplementation.
If you’re considering supplementation, the typical dosage ranges from 500 to 2,000 mg daily. The specific dose can depend on the individual’s activity level, health goals, and dietary restrictions. Users need to start with a lower dose to assess tolerance and avoid any potential side effects, such as gastrointestinal discomfort.
If you’re a more advanced user and can tolerate it, the upper limit is 6-8 grams, but that will not necessarily be a dose everyone wants to use.
L-carnitine and its derivative, L-carnitine tartrate, represent promising supplements for enhancing fat metabolism, aiding in weight loss, and improving athletic performance.
Especially when so many people would rather turn to pharmaceutical-based therapies.
I hope this article was informative and helpful to you!
If you want to see any topics covered in a future article, respond to this email with your requests!