L-carnitine is a naturally occurring amino acid that helps the body convert fat into energy. It does this by transporting fatty acids into the mitochondria, the cell’s power plants, where they can be burned for fuel.
Some studies have shown that L-carnitine supplementation can help with weight loss, especially in people who are overweight or obese. For example, a review of 37 studies found that L-carnitine supplementation significantly reduced body weight, body mass index (BMI), and fat mass. However, it had no effect on belly fat or body fat percentage.
Another analysis of nine studies found that people lost an average of 2.9 pounds (lbs), or 1.3 kilograms (kg), more weight while taking L-carnitine.
It is important to note that L-carnitine is not a magic bullet for weight loss. It is most effective when used in conjunction with a healthy diet and regular exercise.
Here are some ways that L-carnitine may help with weight loss:
- Increase fat burning: L-carnitine helps the body burn more fat for energy by transporting fatty acids into the mitochondria.
- Improve exercise performance: L-carnitine can help you exercise harder and longer by providing your muscles with more energy.
- Reduce muscle breakdown: L-carnitine can help reduce muscle breakdown during exercise, which can lead to increased muscle mass.
- Boost metabolism: L-carnitine may help to boost metabolism, which can help you burn more calories at rest.
L-carnitine is generally safe for most people to take. However, it is important to talk to your doctor before taking any supplement, especially if you have any underlying health conditions.
The recommended dosage of L-carnitine for weight loss is 500 to 2000 milligrams per day. It is best to take L-carnitine with meals to improve absorption.
L-carnitine is available in a variety of forms, including capsules, tablets, powder, and liquid. It is also found in some foods, such as red meat, poultry, and fish.