How effective is L-carnitine in weight loss

The weight loss effect of L-carnitine varies from person to person, and its mechanism of action is mainly related to promoting fat metabolism. However, the effect of using it alone is limited, and it needs to be combined with dietary control and exercise.

L-carnitine is a naturally occurring amino acid derivative that primarily functions to assist long-chain fatty acids in entering mitochondria for oxidative degradation. For individuals who lack L-carnitine or engage in high levels of exercise, supplementing with L-carnitine may help improve exercise endurance and promote fat burning. Clinical observations have found that when exercising continuously for more than 30 minutes, L-carnitine may help increase the proportion of fat supply, but this effect varies among individuals. Some studies have shown that using aerobic exercise in combination may lead to a decrease in body fat percentage, but the weight change is not significant.

It should be noted that the human body can synthesize enough L-carnitine on its own, and additional supplementation for the general population may not significantly accelerate weight loss. In certain specific situations such as vegetarians and those with renal insufficiency, there may be insufficient synthesis, and supplementation may be more meaningful in such cases. Excessive intake may cause adverse reactions such as gastrointestinal discomfort and increased heart rate. Existing evidence suggests that relying solely on L-carnitine without changing dietary structure and exercise habits is difficult to achieve ideal weight loss results.

It is recommended to use L-carnitine as an adjunct to a low calorie diet and regular exercise. The daily intake should not exceed 2000 milligrams and should be avoided on an empty stomach. During weight loss, it is important to ensure high-quality protein intake, increase the proportion of whole grains and vegetables appropriately, and engage in moderate intensity exercise for at least 150 minutes per week. If symptoms such as palpitations and nausea occur, it should be stopped immediately. Special populations should consult a doctor before use.