L-carnitine is seen by many as the key to losing weight. Is that right? What is carnitine in my article? what does it do You will find the answers to your questions.
The desire to lose weight leads many people to alternative methods. The most attractive of these methods is the supplements that promise you to lose weight comfortably and quickly. In fact, the supplements that do not have such a claim, unfortunately, add too much meaning to the sellers.
With this meaning, I think it is time to write an article about L-carnitine, which is frequently asked of me.
What is L-carnitine in this article? the question of harmful Is the L-carnitine? To the question, Will L-carnitine lose weight? the question is, how to use the L-carnitine? I will touch on many issues up to the question and answer the questions.
If you are ready we go!
What is L-carnitine (carnitine)?
L-carnitine is an amino acid that can be produced in the body and taken with food.
Carnitine, which plays an important role in fat metabolism, carries the long-chain fatty acids inside the cell to the mitochondria where energy is produced.
This accelerates the fat-burning process by carrying more fuel.
Nearly 98% of the carnitine in your body is in the muscles, and the rest is on the brain and liver.
L-carnitine is produced in the body with lysine and methionine, mostly in kidney and liver tissues. Although carnitine is generally found in animal foods, it is mostly found in meat, fish, and dairy products.
What does L-carnitine (carnitine) do?
You can see studies on L-carnitine showing weight loss on many websites. Underneath this researches are funny L-carnitine products and their sales links.
I believe you will not be fooled by such commercial manipulations. Let’s discuss the studies and the real interpretation of the studies.
1. Will L-carnitine (carnitine) lose weight?
Carnitine is a highly effective element in fat metabolism. However, taking part in fat metabolism and activating fat metabolism are completely different things. It is important to understand the distinction here.
Thirty-six healthy women who have not gone through menopause are participating in the study to investigate the effect of L-carnitine on weight loss.
The first group of the participants divided into two groups is given carnitine (2 grams) twice a day, while the other group is given a placebo drink. The total weight, fat mass, and energy expenditure of the participants who walk for eight weeks, four days a week, 30 minutes a day (60-70% maximum heart rate) are recorded.
At the end of the eight weeks, the participants,
- Total weight decreased,
- Total fat mass decreased,
- The amount of energy expenditure increased during rest, available as.
In addition, there is no significant difference between the values examined in the group that took carnitine and those who did not.
As a result, the research shows us that individuals who take L-carnitine do not burn more fat than individuals who do not take L-carnitine.
The research is being conducted on thirty-six mice to evaluate the effect of carnitine on weight loss on low-calorie diets.
The group of mice is divided into two and the first group (control group) is not given L-carnitine, while the second group is given carnitine at 5 grams per kilo. The research ends by giving mice half the calories needed to maintain their weight over 23 days.
In general, I do not share animal experiments on the screen. However, L-carnitine metabolism works in many mammals the same way as humans, and there are no problems with the design of this study. For this reason, it is very suitable to evaluate research.
At the end of the study, the weight loss amount and fat levels of the mice are measured and the group using carnitine and not using it is evaluated.
As a result, there is no significant difference in weight change and fat mass change in the group using carnitine and not using it.
You might think, “My friend used L-carnitine and lost weight. It worked for him too. ” I know thoughts like Let me explain.
carnitine is an element that can be taken with foods or produced in the body. For this reason, the intracellular amount is variable. If an individual is exercising too much, eating too low calories or not paying attention to his / her diet, intra-body L-carnitine stores may be insufficient and may affect the level of fat transport.
In such a situation, it may be helpful to supplement carnitine, which carries fatty acids to be burned. It is useful to pay attention to this distinction.
As you can see, L-carnitine carries fatty acids from inside the cell to the mitochondrial matrix (energy production unit) in this way.
I recommend our readers who want to use supplements to use the Lynitine Carnitine Complex product, which I have personally formulated and made the function of Carnitine the most efficient
2. Performance increase
I mentioned that carnitine carries the fatty acids inside the cell to the mitochondria for energy production. This effect actually has a significant effect on its contribution to performance in the prolonged effect.
Fat begins to break down with the decreasing glycogen stores in the prolonged exercise. Since fat burning is a very slow and difficult process, the energy production mechanism may be interrupted. In this case, the extra L-carnitine at the muscle level can help carry more fatty acids and indirectly provide more energy production.
In addition, there are studies that report L-carnitine and performance increase in exercise types that require explosive power.
3.Carnitine in neurological diseases
Carnitine, which is preferred in addition to treatment in many neurological diseases, is used because it prevents cell damage, especially in Alzheimer’s disease.
In addition, ALCAR, the acetyl form of L-carnitine, has been shown to help the development of mental functions in some research.
4. Other effects
There is a lot of research done on L-carnitine. I will not share these studies with you individually. But I want to list some cases that have been proven, I believe, and where carnitine can be used.
Some of those
- Especially in individuals with heart disease and type-2 diabetes, carnitine, which is known to increase the amount of AMPK enzyme that helps the blood to use carbohydrates, can be used with medical treatment.
- Individuals who do heavy and long exercise and experience muscle fatigue may prefer L-carnitine because it accelerates recovery and increases endurance.
can be listed as.
Should I use L-carnitine (carnitine)?
I shared the effects of L-carnitine with you. You may be confused with these effects. Allow me should I use L-carnitine? Let me make it easier for you to answer the question.
If you want to lose weight and only want to speed up the weight loss process, definitely do not rely on carnitine and use it. Because the effect of carnitine on the weight loss process is minimal.
If you want to live healthy, fight type 2 diabetes, and want to reduce the risk of heart disease, you can use carnitine.
Also, if you are vegetarian or vegan, you are barely getting carnitine. It is often my advice that these individuals take carnitine whether they want to lose weight or not.
There are many types of L-carnitine preparations. The situation in which each type is preferred is different.
- ALCAR for brain and cognitive function development,
- L-carnitine tartrate for performance improvement,
- Glycine propionyl carnitine for cardiovascular diseases,
it will be convenient to use.
How is L (carnitine) used?
We have mentioned many forms of carnitine. I will share the dosages of these forms with you one by one.
For carnitine up to 2000 mg, ALCAR up to 2.500 mg, L-carnitine L-tartrate up to 4000 mg, Glycine propionyl L-carnitine up to 4000 mg. Nutrition and personal characteristics, of course, change the dosage, but these are the general values that are beneficial with research.
In addition to use, it is possible to take L-carnitine with your diet.
- 95 mg L-carnitine per 100 grams of meat,
- 6 mg L-carnitine in 100 grams of fish,
- 3.5 mg L-carnitine in 100 ml milk,
- There is 4 mg of L-carnitine in 100 grams of chicken.
Is L(carnitine) harmful?
There are no health problems reported as a result of the use of L-carnitine in appropriate doses.
In addition, carnitine production defects may occur as a result of a genetic problem. In such cases, we clinically administer L-carnitine supplements to patients. For this reason, a long-term study and follow-up issue is L-carnitine intake.
Of course, you should definitely consult your doctor about dosage and usage.