Does L-carnitine reduce belly fat?
L-carnitine increases fat burning by promoting the transport of fatty acids to mitochondria.
L-carnitine supplement occupies an important position in the global health care product market, especially in sports nutrition and weight loss products. L-carnitine products can be provided in different forms, including oral tablets and capsules.
For fat to be broken down, it must first be transported from the subcutaneous tissue to the mitochondria for effective oxidation and decomposition. There are many influencing factors in the whole process. L-carnitine only plays the role of a fat "porter". This substance plays a major role in the oxidation of fatty acids in skeletal muscle and myocardium by transporting long-chain fatty acids to the mitochondria.
However, even if fat is "transported" to the mitochondria by L-carnitine, it cannot be consumed if it is not oxidized.
And only when the body needs to consume fat as energy, that is, under the premise of sufficient aerobic exercise, can fat be oxidized and converted into energy. When the body does not need to consume fat, L-carnitine cannot work. In other words, the premise for L-carnitine to play a weight loss role is sufficient exercise.
Relevant research data show that in studies with a follow-up period of ≤12 weeks, L-carnitine supplementation in overweight or obese people can reduce body weight by 1.08 kg, and in studies with a follow-up period of >12 weeks, L-carnitine can reduce body weight by 1.48 kg.
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Does L-carnitine have side effects?
The side effects of L-carnitine itself are actually very small. Side effects will only appear when the dosage is exceeded.
For example, the recommended dosage is no more than 5g per day. If it exceeds 5g, there is a possibility of diarrhea.
In 1993, the expert committee of the US Food and Drug Administration (FDA) considered L-carnitine to be "generally recognized as safe and non-toxic".
Currently, 22 countries in the world have added L-carnitine to infant formula9, and my country has also launched breast milk powder with L-carnitine.
