Supps 101 L-Carnitine

is a substance that helps the body turn fat into energy. Your body makes it in the liver and kidneys and stores it in the skeletal muscles, heart, brain, and sperm.

 

Dietary Sources:

Red meat (particularly lamb) and dairy products are the main food sources of carnitine. It can also be found in fish, poultry, tempeh, wheat, asparagus, avocados, and peanut butter.

Available Forms:

Carnitine is available as a supplement in a variety of forms.

  • L-carnitine: the most widely available and least expensive
  • Acetyl-L-carnitine: Often used in studies for Alzheimer’s disease and other brain disorders
  • Propionyl-L-carnitine: Often used in studies for heart disease and peripheral vascular disease

Avoid D-carnitine supplements. They interfere with the natural form of L-carnitine and may produce unwanted side effects.

In some cases, L-carnitine may be taken by prescription or given intravenously by a health care provider.

 

 

This is what I take from GNC, $19.99

It goes GREAT with my green smoothies,  makes it a little sour.

How to Take It:

Pediatric

Don’ t give carnitine supplements to a child without your child’s health care provider’s supervision. Your child’s health care provider should first make sure that the child has a carnitine deficiency.

Adult

Recommended doses of L-carnitine vary depending on the health condition being treated. The usual dose is between 1 – 3 g per day.

Precautions:

Because supplements may have side effects or interact with medications, you should take them only under the supervision of a knowledgeable health care provider.

Side effects are generally mild. High doses (5 or more grams per day) may cause diarrhea. Other rare side effects include increased appetite, body odor, and rash.

People with the following conditions should talk to their health care provider before taking carnitine:

  • Peripheral vascular disease
  • High blood pressure
  • Liver disease from alcoholism (cirrhosis)
  • Diabetes
  • Kidney disease
  • History of seizures

http://www.umm.edu/altmed/articles/carnitine-l-000291.htm#ixzz1mqKpFScg

I put the liquid L-Carnitine in my green smoothie, like mentioned earlier. You can take it in pill form (I’m trying to stay away from pills really hence why I even bought the liquid version in the first place).
However.. after reading this… two things stood out to me:

Exercise Performance

Although carnitine is often taken to boost exercise performance, there is no evidence it works.

Weight Loss

Although L-carnitine has been marketed as a weight loss supplement, there is no scientific evidence to show that it works. Some studies do show that oral carnitine reduces fat mass, increases muscle mass, and reduces fatigue, which may contribute to weight loss in some people.

&& that’s that only reason I take it.. So.. why take something that may not be good for me? Well I just bought a brand new bottle. I am currently taking no other supplements (I say I take a multi but NOT daily.. I’m a straight basket case. NOR have I taken Glutamine), and I will stop taking NINJA (my all natural pre workout).

I’m going to figure this out. Or at least try to listen to how my body feels. My energy levels have always  been low and it sucks 😦 I mean normal caffeine makes me tired. A black cup of coffee literally PUTS ME TO BED… :(:(:(:( OKOK.. so This is going to be my little experiment…. maybe my body doesn’t naturally produce enough? hmmmm…… 🙂

What others had to say about L-carnitine:

“Other than that, it’s harmless. It is pretty close to useless, because since 1996 we’ve known that it really doesn’t seem to increase athletic performance, but it’s harmless, which is a lot more than we can say for most supplements”.

 

“The effects of ALCAR supplementation benefit everybody, but are much more effective in older individuals and those with metabolic abnormalities such as dementia, metabolic syndrome, or chronic fatigue syndrome”.

 

After reading this http://www.chasefreedom.com/lcarnitine.htmlI found it’s unnecessary to take an L-Carnitine supplement unless you were maybe a vegetariansince beef is already high in it. Milk, cheese, and poultry have some as well. CLA appears beneficial when paired with a good diet and exercise program, but it’s not a miracle supplement and will not see any results if you have a bad diet and don’t bust your ass in the gym. Bottom line, CLA is the choice between the two but it’s results probably won’t be very noticeable, so the choice is up to you, (this guy was talking about taking CLA AND L-Carnitine together).

 

I’ve come to a conclusion, that I don’t think I want to take any supplements anymore. However, CLA and L-carnitine ARE produced in the body, I just don’t think I want this “junk” that doesn’t have any huge evidence resulting in weight loss. I always say there is no magic pill, and that’s true, but there ARE things that are able to help aid in weight loss.  NOTHING will help, however, if you eat like shit.

AND THEN I READ THIS:

#4: Carnitine
Carnitine is a water soluble nutrient, similar to B vitamin, that allows us to convert fat into energy. Carnitine and its derivative, acetyl L-carnitine (see below) are two of the most important nutrients for weight loss. However, for carnitine to have optimum effect, there must be adequate essential fatty acids (such as omega-3s) present in the diet. Carnitine is critical for energy formation and an active metabolism. Small amounts of carnitine can be obtained from foods such as meats and dairy products, but to get an adequate supply, we must take carnitine supplements. Carnitine provides anti-aging benefits by enhancing energy production in the cell, which is needed for cellular repair. Studies have also shown that carnitine helps prevent muscle loss during illness and also prevents the muscle loss associated with aging, known as sarcopenia. Carnitine is protective of liver function and enhances and protects the immune system, especially under stressful conditions.

Dosage Recommendation: The recommended dose for an adult under the age of 30 without ill health or obesity is approximately 500 milligrams per day. For those who are obese or have other health problems, the recommendation is 1500 to 2000 milligrams per day, taken in 500 milligram doses 3 or 4 times per day.

Carnitine Tips

  • Do not take carnitine in the evening as it may interfere with sleep.
  • Carnitine may be taken with or without food.
  • For better utilization of fat for energy take omega 3 fish oil with carnitine.

Foods to enjoy: grass-fed beef, dairy

Found in:
Health & Weight Management

WHAT. THE. FUCK.

and another form of carnititne:

#5: Acetyl L-Carnitine
Like carnitine, acetyl-l-carnitine improves mitochondrial function, but to an even greater degree – because it can pass through the mitochondrial membrane. And like carnitine, acetyl-l-carnitine functions best when there is adequate dietary intake of omega-3 essential fatty acids. Both forms of carnitine are important in a weight loss regimen because they act as natural anti-inflammatories, they aid in transportation of fats into the mitochondria to be burned. They also enhance the sensitivity of insulin receptors, helping to decrease blood sugar and circulating levels of insulin. As we have learned, high levels of insulin are inflammatory and ‘lock’ our body fat in place.

Dosage Recommendation: 500 milligrams per day; however, individuals on a weight loss program may take up to 1500 milligrams of acetyl-carnitine daily. Consult with your physician first.

Hmm.. MAYBE.. I will think about taking CLA and L-Carnitine (and another product, but that’s for another blog), together when I get closer to competition (usually when the last stubborn pounds wont come off), but until then I’m just going to keep researching.
 

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