Supplements
Does Carnitine Burn Fat?
May
Does Carnitine Burn Fat?
Research surrounding carnitine is mixed, but the outcomes around its fat burning potential are simply not that great. But read this entire article before you give up on the various versions of this ingredient on the market today. There is hope for l carnitine as a fat burner.
What is Carnitine?
Carnitine is a conditionally essential nutrient. Many people speak of this ingredient as an amino acid, but it is not. Formed in the liver and kidneys, it is then used as a transporter where it carries fatty acids into the mitochondria. It then becomes muscle carnitine stored in the muscles and the brain.
The Rise in Popularity of Carnitine
Personal trainers and nutritionists have talked about and recommended carnitine for many years to target fat cells. In most cases they have suggested that it is to be used before workouts to stimulate energy and encourage fat loss. While available as a powder, companies often sell it in liquid form.
Perhaps it was solely because of timing. Popularity increased right around the time there was a trend for liquid supplements. There is no additional benefit to taking it in liquid form, but there could be a placebo affect when thinking that it is going to work faster. The idea of taking it as a “shot relates” it to other types of small liquid dosages such as hard alcohol, which we associate with fast effects.
Forms of carnitine supplements
Most commonly sold as an l carnitine supplement, carnitine supplementation is also available as acetyl l carnitine, l carnitine tartrate, and propionyl l carnitine. These different types have some differing benefits, but all reduce the amount that needs to be consumed.
Taking Carnitine For Fat loss
As mentioned at the beginning of this article, the research shows that it is not the best choice for a fat burning supplement. Only a few of the many reviews suggest that l carnitine supplementation will reduce body fat.
However, many of these studies may use too low of a dose to show effects.
Taking Carnitine for Weight Loss
There is not always a perfect alignment with weight loss and fat loss. While the studies do not suggest that it is effective as a fat loss supplement, there is more proof that it will help people lose weight.
One study using a dosage of 2000mg of l carnitine showing the difference showed that while the fat loss percentage did not change, weight loss and fat mass did.
For those who are obese or overweight may find benefit in using it to lose weight when there is less concern for achieving a particular body fat percentage.
Taking Carnitine Pre Workout For Fat Loss
Where this ingredient shines is when it is used to create energy as a pre workout supplement. Our bodies use carnitine when lifting weights and performing cardio, which means it needs to be replaced. Because carnitine provides fuel for the mitochondria, supplementing it to maintain muscle carnitine levels for a longer period may increase exercise performance.
While the research does not suggest that carnitine is a great fat burner in the direct sense, it may work indirectly. The better your performance in the gym could lead to a better overall body composition. It could indirectly help to develop lean muscle and burn fat by benefiting your workout potential.
Using the Acetyl form of l-carnitine could keep you in the zone, as this form is known for passing the blood-brain barrier. We can get more out of our workouts when we can better concentrate on the exercise.
Carnitine may also increase blood flow, which makes it a potential ingredient for muscle pumps. We need a significant amount of research to validate this statement, but increased blood flow could lead to spot reduced body fat levels.
Carnitine Supplementation for Fasted Cardio
A common recommendation by personal trainers and nutritionists is to use it in the morning, without food, as a fasted cardio supplement. Unfortunately, this may not be the best recommendation if using it as a weight loss supplement.
Carnitine is a more supported supplement when insulin levels are high. This helps in carrying the fatty acids into the mitochondria, delivering it into the wall of the muscle cells where the major benefits can occur.
How Much Carnitine Should I Take?
- When taking carnitine in its standard form begin with a dosage of 2000mg daily.
- Using the acetyl l carnitine form would begin at a dosage of 600mg per day.
- For l carnitine tartrate form start at 1000mg per day
- With propionyl l carnitine begin at 500mg per day.
Now You Know
Since this ingredient is a hot topic and hyped up by unaware personal trainers and nutritionists, you will come across company articles suggesting it is a great fat burner. While there is nothing wrong with a company providing information about the ingredients in their products, be sure that multiple research publications support the statement. This way you get the facts rather than the bro science that has given this ingredient such a big name.
Other Benefits to Carnitine
There are other areas where this ingredient may be helpful to those with a carnitine deficiency or health issues. The research continues in areas such as long term cognitive function, heart disease, muscle damage, and type 2 diabetes. We explore these benefits in our l-Carnitine Overview article.
Brains N Brawn Pre Workout
Our newest pre workout Brains N Brawn includes 600mg of acetyl l carnitine (alcar) along with other ingredients at optimal dosages. When combining alcar with ingredients such as alpha glycerylphosphorylcholine (alpha gpc) you get a product that is developed for peak focus in the gym.
We won’t lie to you and suggest that it will directly increase fat oxidation or fat metabolism. However, by increasing athletic performance with more intensity, for a longer time, could help give you the results you want.
