Fat loss vs fat burning with Carnitine supplementation
First off, fat loss and 'fat burning' are not the same things. In the context of definitions within this blog post, fat burning refers to fat utilisation or fats being the primary fuel source of the body at a given time. This does not equal fat loss!
If you're ingesting more energy (Calories) than you expend over time you will not achieve fat loss or the lowering of your body fat percentage. Period.
Carnitine is a popular supplement often marketed towards fat loss. However it in actual fact is a perfect example of how supplement companies mislead their customers and twist research to increase sales.
The reality of supplements and fat loss is that there are no well-researched supplements that have consistent definitive evidence to show they work, that are also legal to buy and poses.
Caffeine: it's worth mentioning.
With that said an argument for caffeine can be made as a thermogenic aid which just means it increases your energy expenditure making that 'Calorie deficit' everyone talks about more likely. If you think about it logically it makes sense. Caffeine is a stimulant and stimulants make you move more. Move more and you'll expend more... ENERGY! So it's not magic.
The point being with this blog is that fat loss supplements are a scam, and that certainly applies to carnitine.
Carnitine may promote 'fat burning', not fat loss.
That's right it won't promote fat loss, but it may promote fat burning. It may increase your capacity to use fats as a preferential fuel course over glucose (carbohydrate) [1]. It's worth noting that preferentially burning fats isn't better or best for the most part. If you take part in a sport that works at high intensities a.k.a something that is more 'sprinty', or 'quicker burst' focused that endurance, steady-state activities then glucose (carbohydrate) utilisation is your best friend.
However, if you're an endurance athlete...
Encouraging fat utilisation as a preferential fuel source has it's potential benefits as fueling activity with fats spares the use of glycogen (fancy name for stored carbohydrates) for when higher intensities are required at which point there will be ample stored carbohydrate reserves to tap into.
So the instances where carnitine may be useful are not common. To make the case for carnitine even worse. For an effect to be noted consistent co-ingestion of carnitine with a decent amount of rapidly digesting carbohydrate (sugar) over several months is needed to see the said effect. [1]
Even still supplements, if they do work (which is rare), the magnitude of effect they'll have is minimal at best. So for almost all folks, thought, attention, effort and money is better dedicated elsewhere.
The final word on carnitine supplements.
For those looking to maximise endurance performance, carnitine supplementation may be a worthwhile consideration. For everyone else, it's a classic example of supplement company 'scamery'.
At FNC we want to educate our clients and wider community on the principles that work and that are going to give you the most “bang for your buck”. Supplements are a little rock, a one percenter that tends to be a waste of time, effort and energy in the grand scheme of things. We try to help our clients lay a strong foundation of nutrition and educate our clients on how to move towards their goals in the most effective manner.
To learn more about how we work with our clients, contact us.