L-Carnitine is a main ingredient today in many diet pills and supplements, including Berry Trim Plus, Fitrum, Cosmo, Herbalife products and many more. It is also one or the main ingredients in juice drinks in the market today like Del Monte’s Fit and Right, Fab and others. Why most juices products and food supplements do included L-Carnitine as one of their main ingredients? Does it help to trim our body with excess fats? Does it make us slimmer? We will let us know here what L-Carnitine is all about.
Background:
L-carnitine is a nitrogen-containing, short-chain carboxylic acid—technically, it is not an amino acid. It is a water-soluble, vitamin-like compound that is readily synthesized in the body from lysine and methionine. Carnitine is not an essential nutrient because it can be synthesized in the body thru liver and kidneys and must be transported for use to other tissues in the body, It is found in the highest concentration in tissues that uses fatty-acids as the main dietary fuel such as skeletal and cardiac muscles. One of the key uses of L-carnitine supplement is for fatty acid oxidation – helping users burn unwanted body fats. Fatty acids are one of the key energy sources the body uses and oxidation is the process by which they’re broken down to create energy. L-Carnitine plays a vital role in the transport of fatty acids across the inner mitochondrial membrane.
Based on this function,carnitine supplementation will enhance lipid oxidation and thereby improve endurance performance by sparing endogenous carbohydrate. The fatty acids cannot penetrate the inner mitochondrial membrane (where they are burned for energy) and the key role of L-carnitine is to transport fatty acids across the mitochondrial membrane to allow oxidation of the fats. L-carnitine functions in a three-part enzyme complex (carnitine acyltransferase I, carnitine translocase, and carnitine acyltransferase II) that is responsible for transport of long-chain fatty acids across the inner mitochondrial membrane where oxidative enzymes are active.
However, carnitine supplementation with supraphysiological doses above and beyond that which the body requires, does not result in increased fat oxidation at rest or during exercise in well-nourished individuals; thus, it appears that we can synthesize the necessary amounts from a diet adequate in its precursors (lysine and methionine). Those medically diagnosed as carnitine-deficient may benefit from a supplement, but this condition is uncommon.
Sources of L-Carnitine:
L-Carnitine plays a fundamental role in energy production and it’s used to support all body functions which require high level energy of our body. It is present in many foods we eat everyday such as meat, vegetables and grains. Perhaps the best source is meat, particularly beef, sheep, and lamb. Other animal foods such as milk, cheese, and poultry contain somewhat less carnitine, while fruits and vegetables have negligible amounts. In light of this, one must recognize that a diet containing sufficient amounts of essential amino acids will provide the necessary building blocks for our bodies to synthesize sufficient quantities of carnitine.
Example: Beef has about 145mg of L-carnitine per every 100 mg compared to only 2.6 mg per every 100gm of mushroom. If you’re a vegetarian you are in a disadvantage as compared to those regularly eats meat in their regular diet.
L- Carnitine Deficiency:
Our body can produce only a little amount of L-carnitine on a daily basis especially for those who have a highest concentration of skeletal and heart muscles. Individuals who eat less or no meats will benefits from L-Carnitine supplementation. Although deficiencies are uncommon, muscle cramping and fatigue are some signs of deficiency.
Benefits:
•Plays important role in energy production
•Helps in weight loss and fat burner
•Transports long chained fatty acids to mitochondrial membrane to generate energy
•Enhance cellular brain energy
•Decreases the effects of depressions
•Helps prevent cataracts
•Support all bodily functions which needed high energy demand
•Improve mental performance
•Helps slow the effects of aging
Side Effects:
There are few documented side effects as follows:
•Increased blood pressure
•Faster heartbeats
•Diarrhea in case of large amount of intakes
•Fever
Conclusion:
L-carnitine supplementation does not appear to support claims of enhanced aerobic or anaerobic exercise performance. While it is true that it plays a vital role in energy metabolism, additional carnitine from exogenous sources does not appear to yield any benefit above and beyond the necessary physiological dose.
Athletes and non-athletes consumers wishing to explore carnitine's purported benefits must be aware that the dietary supplement industry is not regulated and, therefore, product safety is not guaranteed; that is, just because it is sold in stores, consumers cannot be certain that the contents of the bottle (dose or purity) is consistent with its labeling. With this lack of regulation creating such a conducive climate for misleading and false claims, the public is well-advised to research all products thoroughly before making a decision. After all, an educated decision is a wise decision.
With so many weight loss options available, it's hard to know what to do. The reality of popular diet products and programs is that few work in the long term because they don't focus on the sustainable strategies of balanced nutrition, exercise and personal motivation. For those who want to loose weight, don't be discouraged, there are good plans out there that can help you achieve your goals.
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