Home | Articles | Supplements | Types of L-Carnitine: which is better for weight loss

Types of L-Carnitine: which is better for weight loss

Types of L-carnitine. Find out which type is the most effective for improving physical condition and losing weight. What are doses? How to take it correctly and safely?

2023-01-12 Author: DarkSideLaboratories Reading time: 6 min

Types of L-carnitine: which is better for weight loss.

What is L-carnitine?

L-Carnitine (levocarnitine, Vit BT) is a popular dietary supplement among fans of fitness and a healthy lifestyle. It is actively used in programs for weight loss and fat burning. Often referred to as an amino acid, L-carnitine is not; technically, it is a vitamin-like substance.

In the human body, L-carnitine is synthesized in the liver and kidneys from the amino acids lysine and methionine. From food comes from red meat, poultry, seafood, fish and dairy products. A small amount is found in avocados and beans.

In the human body, it is found mainly in the muscles (including the heart), the brain, the central nervous system (CNS), and even sperm.

Carnitine occurs in two forms: D- and L-. These are stereoisomers. The L-form has biological activity. All nutritional supplements on the market contain the L-form of carnitine.

What does L-carnitine do?

L-Carnitine transports fatty acids into the mitochondria of the cell.

Once in the mitochondria, fatty acids are oxidized and used as an energy source. This process occurs continuously: during physical activity and rest. With a deficiency of L-Carnitine, the body fails to burn fatty acids in full. This leads to a number of problems: weakness, growth retardation and an enlarged liver.

Enhances the action of insulin on muscle cells.

In other words, even after eating a high-carbohydrate meal, L-carnitine keeps blood sugar levels low and promotes replenishment of skeletal muscle glycogen stores.

L-carnitine is considered to be a “conditionally essential” nutrient: the human body is able to synthesize it, but its lack negatively affects health.

Summary: L-Carnitine helps convert fat into energy and keeps blood sugar levels low.

The use of L-carnitine to improve physical condition.

In the fitness world, L-carnitine has gained immense popularity as a fat burning supplement. During the period of mass gain, it helps to gain "clean" muscle mass. During the "drying" period, transport fat for further splitting. These are not all the benefits:

The use of L-carnitine supplements leads to the use of fat as fuel during low-intensity aerobic exercise. Glycogen consumption is reduced by 55% and fat consumption is increased by the same 55%.
Lower lactic acid levels and higher levels of creatine phosphate (ATP precursor) during high-intensity exercise.
Increased stamina. The advantage explained by the two previous points.
Reduced muscle damage and post workout muscle pain
Recovery improvement
Improved blood flow and pumping

What type of L-carnitine to choose?

In sports supplements, 4 types of L-carnitine are used. Each of the species has its own unique characteristics and provides certain advantages in sports and medicine. Often, manufacturers combine several types in their products. After reviewing the features of each type, you will choose the one that best suits your needs.

L-carnitine tartrate (L-carnitine L-tartrate, LCLT) - a salt of L-carnitine (70%) and tartaric acid (30%). The most common, quickly digestible type, most suitable for improving physical condition, performance and weight loss.
Acetyl L Carnitine (ALCAR) - L-Carnitine associated with an acetyl group. The most effective type of L-carnitine for the brain. The acetyl group helps to better overcome the blood-brain barrier (BBB) and penetrate into the brain. Having passed the blood-brain barrier, ALCAR has a powerful antioxidant effect and promotes the synthesis of acetylcholine, the main neurotransmitter that provides communication between nerve cells. Improves mood, learning ability and memory. It is used in complex therapy for the treatment of people with neurodegenerative diseases and age-related decline in brain activity.
Propionyl-l-carnitine (Glycine propionyl-l-carnitine, GPLC) - the most effective for improving blood flow. Increases the production of nitric oxide (NO). It is used for problems with blood circulation and peripheral vessels, lowers blood pressure. In medicine, it is used to treat erectile dysfunction (ED) in combination with 50 mg of sildenafil. A well-known combination of a nutraceutical approach to the treatment of ED: propionyl-l-carnitine + l-arginine + niacin.
L-Carnitine fumarate - a salt of L-carnitine (58.5%) and fumaric acid (41.5%). BIOSINT's patented form, most suitable for people who care about heart health. Significantly reduces the level of lactate in the heart muscle. Fumaric acid is an important intermediate in the Krebs cycle. It is assumed that the combination of l-carnitine and fumaric acid will enhance the effect of each other. This type is most concentrated in the skeletal muscles and tissues of the heart.

Summary: L-Carnitine Tartrate is the best form for improving fitness and weight loss.

How to take L-carnitine tartrate?

For maximum effective absorption of l-carnitine, insulin levels must be sufficiently high. Insulin acts as a transport system that delivers L-carnitine to muscle cells.

A dosage of 2000 - 3000 mg is ideally combined with 40-80 grams of carbohydrates and 20-40 grams of protein.

When to take L-Carnitine Tartrate?

Best Time to Take: Right after your workout with a post-workout shake, or throughout the day with any high-carb, high-protein meal.

Important: this scheme is suitable for propionyl-l-carnitine, l-carnitine fumarate and l-carnitine tartrate. Acetyl-L-carnitine must be taken on an empty stomach: in the morning or between meals!

Should L-carnitine be cycled?

No. This is not necessary, it remains effective throughout the entire time of use.

Is it possible to combine the intake of two types of L-carnitine?

Yes. One of the effective strategies that works great for improving performance and burning fat:

2 servings per day of acetyl-l-carnitine on an empty stomach. Solo or combined with other fat burning supplements

1 serving per day of L-carnitine tartrate along with the post workout meal.

What form of release of L-carnitine to choose?

There are 4 forms of release on sale: capsules, tablets, powders and liquid forms.

There is no significant difference between them. Choose the one that is more convenient.

L-carnitine in liquid form enters the bloodstream a little faster than others.

The most economical option is powder. You can dilute it with water, juice, or other beverages to get a liquid form on your own.

___________________________________________

References:

1) Effects of L-carnitine L-tartrate supplementation on muscle oxygenation responses to resistance exercise (2008)

Barry A Spiering , William J Kraemer, Disa L Hatfield, Jakob L Vingren, Maren S Fragala, Jen-Yu Ho, Gwendolyn A Thomas, Keijo Häkkinen, Jeff S Volek

2) L-Carnitine Tartrate Supplementation for 5 Weeks Improves Exercise Recovery in Men and Women: A Randomized, Double-Blind, Placebo-Controlled Trial (2021)

Matthew Stefan, Matthew Sharp, Raad Gheith, Ryan Lowery, Charlie Ottinger, Jacob Wilson, Shane Durkee, Aouatef Bellamine

3) The bright and the dark sides of L-carnitine supplementation: a systematic review (2020)

Angelika K. Sawicka, Gianluca Renzi, and Robert A. Olekcorresponding

4) Acetyl-L-carnitine (1999)

5) The neurobiology of acetyl-L-carnitine (2016)

Giovanna Traina

6) Acetyl-L-Carnitine in Dementia and Other Cognitive Disorders: A Critical Update (2020)

Manuela Pennisi, Giuseppe Lanza, Mariagiovanna Cantone, Emanuele D'Amico, Francesco Fisicaro, Valentina Puglisi, Luisa Vinciguerra, Rita Bella, Enzo Vicari, Giulia Malaguarnera

7) Propionyl-L-carnitine, L-arginine and niacin in sexual medicine: a nutraceutical approach to erectile dysfunction (2012)

D Gianfrilli, R Lauretta, C Di Dato, C Graziadio, C Pozza, J De Larichaudy, E Giannetta, A M Isidori, A Lenzi

8) L-carnitine and isovaleryl L-carnitine fumarate positively affect human osteoblast proliferation and differentiation in vitro (2005)

S Colucci, G Mori, S Vaira, G Brunetti, G Greco, L Mancini, G M Simone, F Sardelli, A Koverech, A Zallone, M Grano