January 27 2021
In this article you will learn more about L-carnitine and if it is worth taking weight loss.
One of the many amino acid supplements touted for its fitness benefits: Carnitine.
There are actually three different carnitine supplement forms:
Acetyl-L-Carnitine, or ALCAR, claimed to provide cognitive preservation in the elderly as well as provide potential anti-aging properties.
There's Glycine Propionyl L-Carnitine, aka GPLC, suggested that, in high dosages, improves blood pressure via increased nitric oxide production.
And then there's L-Carnitine L-Tartrate, or LCLT, the form used mostly in performance and fitness research thanks to its more rapid absorption rate compared to the other two.
Carnitine in general is a binding agent of long-chain fatty acids, transporting them into the mitochondria to metabolize for fuel. Although our body can produce its own carnitine, dietary carnitine consumption has shown to increase carnitine concentration in the body. You would think that it will be smart to supplement carnitine to maximize concentration, thus maximize its benefits. But what does the actual research show?
Research on power output shows very little improvement with carnitine supplementation. One research group noted some acute improvements in peak and mean power output. However, the same research group conducted a longer 28-day study and actually found power output decreased. One study showed a slight benefit in aerobic endurance but only with a dosage of 15 grams daily, 4 to 5 times as much as traditional ranges. All other research using more tolerable ranges yielded little to no practical aerobic or anaerobic improvements. At best, there might be a case for improved recovCarn.
Itine's effect of nitric oxide can improve biomarkers that reduce tissue damage. Supplementation does seem to enhance these responses. Whether it has an actual benefit in practice remains to be seen. The one factor which you assume would certainly improve based on a continuous role in mitochondrial fatty acid transport is fat loss. But ultimately, supplementation yielded no benefit.
It seems that whatever amount of carnitine your body can produce already is sufficient in maximizing its benefits. Providing the body with MORE doesn't bring about MORE benefits.
Carnitine supplements can still be beneficial, but only in populations that might suffer from carnitine deficiencies, particularly those on a vegan or vegetarian diet, those on an extreme calorie deficit, or the elderly. For everyone else though, granted you eat enough protein, carnitine supplementation gets a certified "SKIP" in my book. You can check out Alvizia's amino acid supplements for brain, heart and muscle health.