Key Takeaways
- Supplement forms include Acetyl-L-Carnitine, propionyl-L-Carnitine and L-Carnitine. But overall, leaning out takes more than supplements.
- Vegetarians and vegans may find more benefit from carnitine since their diets are lower in this amino acid to begin with.6 Additionally, some studies indicate that supplementation with carnitine may take longer than 3 months to take effect.7 So if you’re going to go for it, stick with it.
Read on and take those steps toward becoming your best self!
Carnitine is found almost everywhere in the body and plays a critical role in the conversion of food to energy. In fact, its primary function is to help cells break down fat. Because of this amino acid’s role in metabolism, carnitine has been studied for its role in athletic performance, blood sugar levels, kidney function, cardiovascular health and brain health. But most people know it for its purported weight loss benefits. Does it work? Let’s find out.
What Does Carnitine Do In The Body?
Carnitine was initially discovered in the 1900s and was described as a vitamin, as people thought it was an essential nutrient. We now know that this amino acid is actually produced in the liver and kidneys from other amino acids (lysine and methionine to be exact), so it’s “non-essential.” This means the body makes what we need; our diet does not need to supply all of it for us.
This amino acid plays a big role in metabolism. It Is located outside the mitochondria—the powerhouse of our cells—and acts like a shuttle for long-chain fatty acids. Carnitine ushers these fats into the cell to be burned for energy. Over 98% of all carnitine in the body is found in skeletal and heart muscle to help these tissues use fat for energy.
Carnitine is found in animal products such as poultry, beef, fish and dairy.
READ MORE: What Are BCAAs And How Do They Work?
Does Carnitine Help You Get Lean?
It’s hypothesized that since fat metabolism can’t happen without carnitine, and that getting more carnitine may help cells use more fat as energy. This would then potentially help the body lean out by reducing fat stores and burning more fat consumed via our diet.
Quite a bit of research has been done on carnitine’s ability to support fat metabolism, which helps drive researchers to continue examining carnitine’s potential. For example, in a small study of healthy, slightly overweight participants, supplementation with carnitine for 10 days was found to be linked with increased fat oxidation. The study also suggests that supplementation may be associated with improved dietary fat utilization, meaning more of the fat consumed was used as energy.1
In another small study, 12 weeks of a carnitine supplement combined with a high-carbohydrate beverage in healthy males led to some interesting results. Researchers found that the participants taking the supplement plus carbohydrate beverage twice per day had a 20% increase in carnitine in their muscle and did not gain weight. The control group, however, took in only the carbohydrate drink twice per day without carnitine and ended up gaining about 4 pounds on average. The study authors hypothesized the supplement group did not gain weight due to the increased muscle carnitine.
The participants also did 30 minutes of low-intensity exercise at the start and end of the 12 weeks. Findings showed the carnitine group had a greater calorie burn during the low-intensity exercise that they linked to an increase in fat metabolism.2
As research continues, more will be understood about the role of carnitine, but currently there is not enough research to indicate that carnitine by itself will help you lose weight.
Side Note: Why did the researchers have participants take in carbohydrates along with the carnitine? It turns out increasing our blood sugar creates a spike in insulin, which unlocks our cells and lets in the carbs to either be used as energy or stored. It is thought that insulin also helps to shuttle carnitine into the cells more efficiently.
What Can Really Help You Lean Out?
Supplements can only get us so far when it comes to weight loss and altering our body composition. To transform the body, you have to put in the work. These changes take time, especially if you’re looking to lose fat and gain muscle mass. Even though it may be frustrating, stick to your plan—even when the body decides to take a break and plateau. Know that your body needs some time to readjust and will start to move again when ready.
While everyone is different and an individual plan that meets your needs is necessary to help reach your health goals, here are five tips to get you on your way.
Weight Training
Carnitine is found mostly in skeletal muscle. And where there is carnitine, fat metabolism can happen. Increasing your muscle mass may help utilize more fat—whether from stores or from your diet. Also, if your goal is muscle gain, weight training is the way to go about it.
READ MORE: Tips For Getting Back Into An Exercise Routine
Low-Intensity Aerobic Exercise With Short Bouts Of Intensity
Low-intensity exercise has been shown to use mostly fat for energy. Throwing in some high-intensity interval training (HIIT) may be linked with higher caloric burn than both weight training and steady-state exercise.3 But moreover, using HIIT may be linked with greater improvements in aerobic fitness in less time than steady-state exercise.4
Get Enough Protein
While most Americans get plenty of protein, sometimes this macronutrient is neglected during a weight loss program. “Less is more” is not always the answer! Getting enough protein will help prevent loss of muscle mass during a weight loss phase. This can be accomplished through protein powders or even protein shakes.
READ MORE: Types Of Protein And Benefits Of Each
Increase Fiber
Not only does fiber help to keep your digestive tract moving and help keep the cells in your intestines healthy, but it also takes a while to break down, helping you feel satisfied and full for longer. Increasing fiber to 1.5 to 2 cups of vegetables at each meal will increase your vitamin, mineral and antioxidant intake, as well as increase the volume of your meal without packing in the calories. The goal is 25 to 30 grams fiber per day. Fiber supplements can also help if taken correctly.
READ MORE: High Fiber Foods
READ MORE: Fiber For Weight Loss Goals
Use A Smaller Plate And Eat Slower
Turns out that the bigger our plate is, the more food we typically consume. If there are spaces on a larger plate, it’s habit to fill them in with more food—then eat it all. It all has to do with how much a serving looks like on a big plate (wimpy) versus how the same amount looks on a smaller plate (overflowing). Using smaller plates and bowls can help bring your serving to a size that allows you to meet your goals. And finally, don’t let your eyes do the eating without consulting your stomach. Eat slow enough to know when you’re full; no need to finish something if it would mean eating past comfort.
