Starting a weight loss journey or transformation challenge can be tough.
Depending on where you are in your fitness journey, the changes required to your nutrition and physical activity level can be quite substantial. Having a close-knit and supportive community, whether in person or online, goes a long way to navigating the challenges and struggles that arise.
In addition to eating right, training hard and getting enough sleep, supplements can also help weight loss and muscle building.
Today, we’ll look at one of the most popular stim-free supplements for fat loss -- L-Carnitine.
What is L-Carnitine?
L-Carnitine is a naturally occurring amino acid derivative that plays a key role in energy production. More specifically, L-carnitine helps our bodies burn fat for fuel.
How L-Carnitine Fuels Fat Burning
Long-chain fatty acids (such as those stored in adipocytes -- “fat cells”) are a rich source of energy (ATP).
However, they cannot enter the mitochondria by themselves; they require the assistance of a shuttle or “taxi.” L-Carnitine is the intracellular taxi that shuttles fatty acids into the mitochondria so they can be oxidized (“burned”) for energy via 𝛃-oxidation.
Skeletal muscle depends greatly on fatty acids for energy production during low-to-moderate intensity physical activity, which means that a deficiency in carnitine can impair energy production, hinder the body’s natural ability to burn fat for fuel, and reduce exercise performance.
Supplementing with carnitine supports the body’s endogenous carnitine-producing pathways, helping it to oxidize fatty acids for energy production. In fact, a 2020 systematic review and meta-analysis of 37 randomized controlled clinical trials found that:
“l-carnitine supplementation provides a modest reducing effect on body weight, BMI and fat mass, especially among adults with overweight/obesity.”[2]
Health Benefits of L-Carnitine Beyond Weight Loss
Beyond helping with weight management, L-Carnitine has other important health benefits.
Exercise Recovery
Research finds that L-carnitine may help you to recover faster from exercise by reducing muscle damage and the formation of free radicals.[3,4] Carnitine supplementation also supports healthy blood flow and oxygen supply, which aids nutrient delivery, muscle pumps, and exercise performance. This ultimately can help to decrease muscle soreness in the days after a tough workout.
Cardiovascular Health
Previous clinical studies using L-Carnitine supplementation have documented improvements in some cardiovascular risk factors (such as LDL, total cholesterol, and blood pressure).[5,6,7]
Cognitive Function
A certain form of carnitine, Acetyl-L-Carnitine (ALCAR), possesses the rare ability to cross the blood-brain barrier (BBB). The acetyl group of ALCAR can be used to produce acetylcholine (the “learning” neurotransmitter), which is involved in learning, memory, and the mind-muscle connection.
Other research indicates that ALCAR offers antioxidant and neuroprotective benefits as well as nerve regeneration.[8,9]
Supports Sexual Health
A meta-analysis found that supplementing with 1,000-3,000mg of L-Carnitine per day for 2-6 months improved sperm motility and morphology (the size and shape of sperm) in men with fertility issues.[10]
Another review found that L-carnitine supplementation improved sperm motility and concentration.[11]
For women with PCOS, research finds that supplementing with 3,000mg L-carnitine (in addition to metformin and clomiphene-citrate) had higher ovulation and pregnancy rates than the women who took the two prescriptions without L-carnitine.[12]
The Role of Supplements in Weight Management
L-Carnitine is a popular weight loss supplement and works, primarily, by supporting the body’s ability to burn fat for fuel.
Other weight loss supplements, such as those found in Make Her Lean Max or Pro Ripped Max, use a combination of targeted nutrients and botanical extracts to help reduce cravings, improve feelings of satiety, increase energy expenditure, reduce the onset of fatigue during cardio workouts, or boost thermogenesis.
The best weight loss supplements are ones that take a multi-pathway approach.
Optimal Dosage and Timing for Maximum Effect
Research studies use varying doses between 1,000-3,000mg of L-Carnitine per day.
The Best L-Carnitine Supplement
1UP L-Carnitine 3000 is the #1 non-stimulant fat burning energy supplement for men and women looking to help shed unwanted pounds, boost workout performance, and support healthy metabolism.*
It can be taken anytime of day to support bodily carnitine stores and help the body’s natural fat burning mechanisms. 1UP L-Carnitine 3000 can be used standalone and it can be stacked with your favorite pre workout, thermogenic fat burner, or clear protein powder for enhanced performance and results.
References
- Gnoni A, Longo S, Gnoni GV, Giudetti AM. Carnitine in Human Muscle Bioenergetics: Can Carnitine Supplementation Improve Physical Exercise? Molecules. 2020 Jan 1;25(1):182. doi: 10.3390/molecules25010182. PMID: 31906370; PMCID: PMC6982879.
- Talenezhad N, Mohammadi M, Ramezani-Jolfaie N, Mozaffari-Khosravi H, Salehi-Abargouei A. Effects of l-carnitine supplementation on weight loss and body composition: A systematic review and meta-analysis of 37 randomized controlled clinical trials with dose-response analysis. Clin Nutr ESPEN. 2020 Jun;37:9-23. doi: 10.1016/j.clnesp.2020.03.008. Epub 2020 Apr 18. PMID: 32359762.
- Yarizadh H, Shab-Bidar S, Zamani B, Vanani AN, Baharlooi H, Djafarian K. The Effect of L-Carnitine Supplementation on Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. J Am Coll Nutr. 2020 Jul;39(5):457-468. doi: 10.1080/07315724.2019.1661804. Epub 2020 Mar 10. PMID: 32154768.
- Atalay Guzel N, Erikoglu Orer G, Sezen Bircan F, Coskun Cevher S. Effects of acute L-carnitine supplementation on nitric oxide production and oxidative stress after exhaustive exercise in young soccer players. The Journal of Sports Medicine and Physical Fitness. 2015 Jan-Feb;55(1-2):9-15. PMID: 25289711.
- Song X, Qu H, Yang Z, Rong J, Cai W, Zhou H. Efficacy and Safety of L-Carnitine Treatment for Chronic Heart Failure: A Meta-Analysis of Randomized Controlled Trials. Biomed Res Int. 2017;2017:6274854. doi: 10.1155/2017/6274854. Epub 2017 Apr 13. PMID: 28497060; PMCID: PMC5406747.
- Weng Y, Zhang S, Huang W, Xie X, Ma Z, Fan Q. Efficacy of L-Carnitine for Dilated Cardiomyopathy: A Meta-Analysis of Randomized Controlled Trials. Biomed Res Int. 2021 Jan 12;2021:9491615. doi: 10.1155/2021/9491615. PMID: 33521132; PMCID: PMC7817303.
- Choi M, Park S, Lee M. L-Carnitine's Effect on the Biomarkers of Metabolic Syndrome: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2020 Sep 12;12(9):2795. doi: 10.3390/nu12092795. PMID: 32932644; PMCID: PMC7551203.
- Ferreira GC, McKenna MC. L-Carnitine and Acetyl-L-carnitine Roles and Neuroprotection in Developing Brain. Neurochem Res. 2017 Jun;42(6):1661-1675. doi: 10.1007/s11064-017-2288-7. Epub 2017 May 16. PMID: 28508995; PMCID: PMC5621476.
- Curran MW, Olson J, Morhart M, Sample D, Chan KM. Acetyl-L-carnitine (ALCAR) to enhance nerve regeneration in carpal tunnel syndrome: study protocol for a randomized, placebo-controlled trial. Trials. 2016 Apr 14;17:200. doi: 10.1186/s13063-016-1324-2. PMID: 27079660; PMCID: PMC4832555.
- Salas-Huetos A, Rosique-Esteban N, Becerra-Tomás N, Vizmanos B, Bulló M, Salas-Salvadó J. The Effect of Nutrients and Dietary Supplements on Sperm Quality Parameters: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Adv Nutr. 2018;9(6):833-848. doi:10.1093/advances/nmy057
- de Ligny W, Smits RM, Mackenzie-Proctor R, et al. Antioxidants for male subfertility. Cochrane Database Syst Rev. 2022;5(5):CD007411. doi:10.1002/14651858.CD007411.pub5
- El Sharkwy I, Sharaf El-Din M. L-Carnitine plus metformin in clomiphene-resistant obese PCOS women, reproductive and metabolic effects: a randomized clinical trial. Gynecol Endocrinol. 2019;35(8):701-705. doi:10.1080/09513590.2019.1576622
