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L-Carnitine

What it is:

L-Carnitine is a naturally occurring amino acid derivative that plays a crucial role in the production of energy by transporting fatty acids into the mitochondria of cells. The mitochondria act as engines within cells, burning these fats to create usable energy. L-Carnitine is synthesized in the liver and kidneys from the amino acids lysine and methionine and is stored primarily in skeletal muscles, heart, brain, and sperm.


Benefits:

L-Carnitine helps in the transport of long-chain fatty acids into the mitochondria, where they are oxidized for energy. By facilitating the transport of fatty acids into the mitochondria, L-Carnitine enhances the body's ability to burn fat for fuel. This is particularly beneficial during periods of calorie restriction or increased physical activity when the goal is to reduce body fat.


Science:

This 2020 meta-analysis of 1,845 participants across 43 randomized controlled trials found that L-carnitine can significantly reduce body weight and fat mass, supporting it’s use in a fat burner. The results found that L-carnitine supplementation, when combined with a calorie deficit and exercise, leads to a greater reduction in body weight and fat mass compared to a calorie deficit and exercise alone. These findings support the idea that L-carnitine enhances the effects of fat loss beyond what can be achieved with just diet and exercise alone.