What is L-Carnitine?
Carnitine is a vitamin-like substance produced from amino acids within your body, and it plays a critical role in the production of energy. It can also be considered an amino acid, because it is a dipeptide made from essential amino acids methionine and lysine. The name is derived from the latin root “carnus” which is translated to “flesh.”It can be found in some meats and dairy products, and in every cell of the human body!
Two forms of Carnitine exist: L-Carnitine and D-Carnitine. The “D” form is not biologically active. This means that it can not be absorbed and used by the human body. L-Carnitine is the supplemental version of carnitine, because it is the naturally occurring form and the most easily absorbed within the body when consumed as a supplement. L-Carnitine is biologically active. There are different types of Carnitine pills that provide the same carnitine benefits; with Acetyl-L-Carnitine being the most effective form.
Adults that eat omnivorous diets will consume from 60 to 180 mg of Carnitine from their diet, but vegetarians and vegans consume only about 10 to 12 mg from certain plant based sources such as asparagus. Your body also produces Carnitine. It is produced in the kidneys and the liver, and stored in the heart, brain, skeletal muscles, and sperm. Its biological function is to transport fatty-acids, particularly long-chain fatty acids, into the mitochondria which is where they are oxidized in order to produce energy for the body.
What Are Carnitine Supplements?
Carnitine supplements can be beneficial for vegans, and strict dieters. Carnitine supplements have been studied since 1937, and can be found in capsules, liquid, tablets, and quick-release gel capsules. There are three different common types of carnitine used as supplements. This includes:
* L-Carnitine-L-Tartrate – this type of carnitine supplement is relatively cheaper and gets into the bloodstream more quickly. It does not absorb in the body any better than the other forms, but it is faster.
* Glycine Propionyl L-Carnitine – This form has a unique ability to relax your arteries and enhance muscle pump. It increases your body’s levels of nitrates which elevates the nitric oxide levels in the body. This form also contains the antioxidant glycine.
* Acetyl L-Carnitine – this form is the most easily absorbed by the body. It is carnitine with an acetyl group attached to the molecule. The acetyl group enhances its ability to transport across the blood-brain barrier, where it acts as a powerful antioxidant.
Benefits of L-Carnitine
Overall, carnitine revitalizes your cells and helps your body function efficiently. When you age, the levels of carnitine within your body decrease, and mitochondrial function is reduced. The mitochondria are the powerhouses of our cells, and when the mitochondrial function of our cells is reduced, we start to age; like we are slowly losing power.
Who May Benefit From L-Carnitine?
Because they offer so many notable benefits, powerful carnitine supplements can benefit a wide range of people. However, the following groups of people will likely experience the most significant benefits:
* Athletes – Athletes can benefit from carnitine supplements due to their ability to burn fat and help the body build muscle. Carnitine can also reduce fatigue and depress appetite. It is an impressive supplement for hardgainers, which are those in the athletic community who have a harder time building muscle. It increases the strength of the muscles as well. It can reduce fat gains from your workouts and promote a cleaner bulk, as well as assist in cutting fat to lean out your physique. A study revealed that carnitine can improve performance as well by reducing the amount of glycogen stores that the body uses for energy and replacing it with fat stores, which conserves muscle energy and burns fat. This supplement reduces fat, builds muscle, and increases energy – a perfect combination for athletes!
* Vegans and Vegetarians – Vegans and vegetarians are much more likely to have a carnitine deficiency because their diets lack many of the primary carnitine sources. Your body also creates carnitine but getting enough carnitine in your diet can help you stay healthy and lengthen your life. It can especially help those who are changing their diet to become vegetarian or vegan retain their energy levels throughout the shift.
* Dieters – Carnitine is a helpful weight loss tool because it helps convert fat into energy! Those who are dieting to cut down on their extra pounds can supplement their diet with carnitine to enhance their weight loss.
How to Take L-Carnitine
For the benefits of carnitine supplementation to be realized, it has to be taken with food. Carnitine is the most active when insulin levels are higher. Doses of 1-3 g are effective. When taking carnitine supplements, recommended nutritional intakes include:
* 30 to 40 g of carbs
* 20 to 40g of protein
Acetyl-L-Carnitine is more easily absorbed within the body and does not need to be consumed with food to maximize its benefits. This form of Carnitine can be taken between meals.
Are There Any Side Effects?
L-Carnitine has little to no side effects! If you are consuming it in really high doses, which would be about 5 g or more per day, then it could possibly give you diarrhea. Carnitine does interact with certain conditions though. People with these conditions should consult a doctor before supplementing with Carnitine:
* Cirrhosis
* High blood pressure
* A history of seizures
* Type I diabetes
* Peripheral vascular disease
There are some extremely rare side effects that have been reported. These include:
* Body odor
* Increased appetite
* Rash
What to Look for in a Good Carnitine Supplement
There are some key components that separate mediocre carnitine supplements from the best carnitine supplements.
* A quality form of carnitine – Acetyl-L-Carnitine is the pricier and more effective form of L-Carnitine on the supplement market. It is a molecule of carnitine with an attached acetyl group, which enhances the supplement’s ability to pass through the blood-brain barrier and become active in the brain. There, it acts as an extremely powerful antioxidant. Glycine Propionyl L-Carnitine is also a good choice. L-Carnitine-L-Tartrate is of the lowest value, but still provides the benefits of carnitine.
* An effective dose of Carnitine – Pay attention to the supplements directions as well, because some may have less than the effective dose per serving, but direct you to take multiple doses a day which equate to the effective carnitine dosage range.
* A reliable company – Make sure that when you are searching for a supplement that you know who the manufacturer is. Supplements that are not produced by a reliable company may not be as effective. Companies that can be trusted may openly state that they are Good Manufacturing Practices (GMP) certified, that they are government inspected facilities, list their other certifications, or have a long-standing reputation.
- Published in Blog, Fitness, supplements
Carnitines (Including l-Carnitine, Acetyl- Carnitine, and Proprionyl-Carnitine)
Luísa C. Roseiro and Carlos Santos
Instituto Nacional de Investigação Agrária e Veterinária, I.P., Oeiras, Portugal
INTRODUCTION
Carnitine (β-hydroxy-γ-trimethylaminobutyrate), a nonessential organic nutrient, is a quaternary ammonium compound, naturally occurring in nature. It is found in greater concentration in all animal species, and in numerous microorganisms and plants (Vaz and Wanders, 2002). l-carnitine has a number of important roles in intermediary metabolism. l-carnitine is involved in the transport of activated long-chain fatty acids from the cytosol to the mitochondrial matrix, where β-oxidation takes place. Other physiological roles of carnitine include modulation of the acyl-CoA/CoA ratio (Carter et al., 1995; McGarry and Brown, 1997), storage of energy as acetyl-carnitine (Bremer, 1983; Carter et al., 1995), and the modulation of toxic effects of poorly metabolized acyl groups by excreting them as carnitine esters (Duran et al., 1990; Rebouche, 1996). Aside from assisting in fatty acid transport, carnitine has an antioxidant activity, protecting various cells against oxidative injury (Ribas et al., 2014). In animal tissues, l-carnitine is maintained by absorption from dietary sources, endogenous synthesis, and efficient tubular reabsorption by the kidney. The main sources of dietary l-carnitine include animal products, particularly red meat with 500–1200 mg/kg, followed by fish, chicken, and dairy products, containing 16–64 mg/kg. On the other hand vegetables, fruits, and grains contain very little carnitine amount (<0.5 mg/kg). Unfortunately, only 60%–70% of available carnitine is absorbed from food sources and its content can be depleted if meat is cooked at high temperature over an open flame (Bloomer et al., 2013). Although animals obtain carnitine primarily from their diet, most mammals are capable of synthesizing carnitine endogenously. Synthetized from essential amino acids, lysine and methionine, l-carnitine is involved in reversible transesterification reactions with distinct chain length acyl-CoAs, catalyzed by carnitine acyltransferases of distinct chain length specificities (carnitine acetyl-, octanoyl-, and palmitoyltranferases) and in the transportation of activated fatty acids through membrane systems within the cell, particularly into the mitochondrial matrix (long-chain fatty acid oxidation, known as mitochondrial β-oxidation) (Kerner and Hoppel, 2013). This latter process represents the repetitive oxidative cleavage of long-chain fatty acids into two carbon units, acetyl-CoA, which is further oxidized for energy production. In addition to l-carnitine, the biologically active form, a variety of specific carnitine forms have been studied. Acetyl, propionyl, tartrate, and fumarate are some of the carnitine salts investigated with specific goals. Acetyl-l-carnitine has the ability to cross the blood–brain barrier and has been used for enhancing cognitive function, memory, and mood (Inano et al., 2003). Ho et al. (2010) reported that l-carnitine l-tartrate has an important impact in selected markers of exercise recovery. Synthetized by the esterification of propionic acid and carnitine, the propionyl-l-carnitine (PLC) is a novel form of carnitine with multiple physiological roles which has recently been used as a food supplement in the form of glycine propionyl-l-carnitine (GPLC) (Mingorance et al., 2011).
CARNITINE
The daily requirement of carnitine by humans is met by endogenous synthesis and dietary intake, mostly from meat and meat products. In the former case, protein bound lysine is first methylated to trimethylysine (TML) using s-adenosylmethionine. Availability of the intermediate TML limits carnitine biosynthesis with most TML stored in the body
Biosynthesis of L-carnitine
being located in skeletal muscle protein. Following proteolytic liberation, free TML is converted by multiple reactions to butyrobetaine (BB) (not in cardiac and skeletal muscle), the ultimate carnitine precursor. In such process, lysine supplies the carbon skeleton to the carnitine molecule (Fig. 2.5.1) and, in turn, methyl groups come from methionine residue (Pekala et al., 2011). The N-metylation of lysine residues observed in many proteins (myosin and actin for example) is a kind of translational modification with such reaction being catalysed by a specific methyltransferase. s-adenosyl-l-methionine is a cosubstract with chemically reactive methyl groups attached to the sulfur atom, which makes it a methyl-group donor.
The lysossomal hydrolysis of proteins containing TML releases the TML residues, which are then hydroxylated by mitochondrial dioxygenase TML (TMLD) to 3-hydroxytrimethyllysine (HTML). The next stages involve HTML cleavage to glycine and 4-trimethylaminobutyraldehyde (TMABA) catalysed by HTML aldolase (HTMLA) and the dehydrogenation of TMABA to give BB catalysed by TMABA dehydrogenase (TMABA DH). Although most tissues are capable of synthesizing BB, the hydroxylation of BB to carnitine is restricted to the liver and, to a lesser extent, in the kidneys and the brain (Berardi et al., 1998; Kerner and Hoppel, 2013), requiring the iron ion and ascorbate as cofactors (Paik et al., 1977; van Vlies et al., 2006).
Free l-carnitine, absorbed from dietary intake or synthesized in the liver and kidneys, reaches the blood stream and is then taken up by other tissues. Since the carnitine concentration in tissues is generally higher than in plasma, its body distribution is determined by a series of systems of active transport against a concentration gradient, an independent efflux process, and an exchange mechanism, specific to each tissue type. Under physiological conditions, plasma carnitine concentration is maintained within a narrow range by a modest rate of inner carnitine synthesis, dietary intake, and efficient management by the kidneys (Kerner and Hoppel, 2013). Carnitine is not metabolized in the human body, being filtered at the renal glomerulus with about 85% of it being reabsorbed by the proximal tubules (Rebouche and Engels, 1984).
Less than 2% of the absorbed carnitine is excreted in urine or bile (Pekala et al., 2011), in the form of l-carnitine, acetyl l-carnitine, and other acylcarnitine esters (Rebouche and Engels, 1984). Nevertheless, longer chain carnitine esters are absorbed less than the other carnitine forms. Because tissues such as heart, muscle, liver, and kidney are very dependent on the energy generated by β-oxidation, it is crucial they have sufficient amounts of carnitine.
DIETARY SOURCES AND INTAKE OF l-CARNITINE
The carnitine reserves consist of nonesterified molecules (free carnitine) and multiple acylcarnitine esters (forms bounded
to different fatty acids). About 99.5% of body carnitine is intracellular, while circulating plasma carnitine accounts for only 0.5%. Daily urinary carnitine excretion equals the sum of dietary absorption and endogenous synthesis (about 400 μmol/ day) (El-Hattab and Scaglia, 2015; Rebouche, 1992; Stanley, 2004).
The body carnitine level is maintained by absorption from the diet, synthesis, and renal reabsorption. At normal physiological
conditions, renal carnitine reabsorption is very efficient (90%–99% of the filtered load) being equal to the normal plasma carnitine concentration (approximately 50 μmol/L). Thus, when carnitine increases in the plasma circulation, the efficiency of its reabsorption decreases and its clearance increases, which results in a rapid decline of carnitine concentration to its baseline. Therefore, as the dietary intake of carnitine varies, urinary carnitine excretion also varies to keep plasma carnitine within the normal range (Ramsay et al., 2001). Under normal circumstances, an adult (about 70 kg) can synthetize from 11 to 34 mg of l-carnitine each day (160–480 μg/kg body weight). This amount can be insufficient when living is stressful or physically exigent, namely in the case of men undertaking advanced sports training or athletes. About
75% of the carnitine present in the body is obtained from the diet (Flanagan et al., 2010). l-carnitine is mostly present in meats and dairy products and almost absent in vegetables (Rebouche et al., 1993). Among foods from animal origins, lamb and beef have higher l-carnitine contents than fish, pork, and poultry, followed by, in decreasing order, whole milk and cottage cheese. In fruits and vegetables, only avocado and asparagus have noteworthy amounts of carnitine (Pekala et al., 2011). Since carnitine is more concentrated in animal products, strict vegetarians, and lacto-ovo vegetarians, get very little carnitine from their diets. The rate of l-carnitine biosynthesis in vegetarians is estimated to be around 1.2 μmol/kg of body weight per day while omnivorous humans ingest 2–12 μmol/kg of body weight per day, which represents 75% of carnitine sources in the body (Vaz and Wanders, 2002). Regular supplementation is sometimes recommended but, in theory, makes sense only in individuals performing acute physically stressful tasks (muscle carnitine faster depletion). The bioavailability
of oral carnitine dietary supplements is only in the order of 14%–18% of the dose (Rebouche, 2004).
CARNITINE FUNCTIONS
There are two forms of carnitine: l-carnitine (biologically active) and d-carnitine (inactive). Aside from the assistance in fatty acid transport, l-carnitine and its derivative salts (fumarate, acetyl, tartrate, propionyl, etc.) show antioxidant activity (Calo et al., 2006) and may participate in improving cognitive function (acetyl-l-carnitine) (Inano et al., 2003), exercise recovery (l-carnitine l-tartrate), (Ho et al., 2010) and nitric oxide (NO) production (PLC; GPLC) (Mingorance et al., 2011).
The main function of carnitine in intermediary metabolism is the transport of long-chain fatty acids from the cytosol to the mitochondrial matrix. l-carnitine is yet involved in the transfer of peroxisomal β-oxidation products (acetyl-CoA) for Krebs cycle oxidation or in the modulation of the acyl-CoA/CoA ratio, storage of energy as acetyl-carnitine, and regulation of the toxic effects of poorly metabolized acyl groups by excreting them as carnitine esters (excretion in urine) (Pekala
et al., 2011).
CELLULAR UPTAKE AND ACTIVATION OF LONG-CHAIN FATTY ACIDS
Long-chain fatty acids represent an unequivocal source of energy production for many organs, mainly for muscle and liver, but since most tissues have only residual levels of storage lipids, they depend on a continuous supply of fatty acids from adipose tissue following mobilization by lipolysis and transport in the blood bound to albumin. The fatty acids uptake by tissues is a process mediated by transport proteins located in the plasmatic membrane and once within the cell they are then bound to proteins existing in considerable amounts in the cytosol. Depending on the tissue demand for energy, fatty acids are transformed to triglycerides and stored for further oxidation in mitochondria. Before being sent into storage or oxidation, fatty acids are first activated to acyl-CoA esters, with such reactions being catalyzed by long-chain acyl-CoA synthetase.
Cytosolic long-chain acyl-CoA is impermeable to the mitochondrial membranes and, in general, carnitine works as a carrier for the acyl groups. Long-chain fatty acid acyl groups are transported exclusively as carnitine esters by translocase, which constitutes a transmembraneous protein located in the inner mitochondrial membrane. The impermeability of the mitochondrial membranes, particularly the outer membrane, can be overcome by a voltage-dependent mechanism, involving an anion-selective channel, called mitochondrial porin, which regulates the permeability of this membrane to ions and metabolites (Kerner and Hoppel, 2013).
The mitochondrial carnitine system plays a crucial role in the β-oxidation of long-chain fatty acids through their transport into the matrix, involving the malonyl-CoA-sensitive carnitine palmitoyltransferase-I (CPT-I, located in the outer membrane), the carnitine:acylcarnitine translocase (CACT) (an integral inner membrane protein), and carnitine
palmitoyltransferase-II (CPT-II, localized on the matrix side of the inner membrane) (Fig. 2.5.3). CPT-I transfers activated long-chain acyl residues from acyl-CoA into carnitine. The resulting long-chain acylcarnitine esters are transported over the inner mitochondrial membrane via an integral inner membrane protein, CACT. Following the
translocation of long-chain acylcarnitines into the mitochondrial matrix, the carnitine esters are converted to their respective intramitochondrial CoA esters by CPT-II, thus completing the carnitine-dependent uptake of activated fatty acids (Longo et al., 2016). Finally, the acyl-CoA undergoes β-oxidation with a release of energy in the ATP form. Fatty acid β-oxidation is a multistep process by which the activated long-chain fatty acids are broken down, with each cycle
resulting in the removal of two carbon atoms from the fatty acyl residue in the form of acetyl-CoA (Kerner and Hoppel, 2013; Pekala et al., 2011).
The influence of l-carnitine on an exercise-altered metabolism may be explained by its relation to acetyl-CoA. Acetyl- CoA is a common product of glycolysis and fatty acid l-carnitine β-oxidation. Increased levels of acetyl-CoA can interfere with the conversion of pyruvate into acetyl-CoA by suppressing the l-carnitine-mediated increase (Kerner and Hoppel, 2013).
Main functions of carnitine in the brain, liver, and muscle cells under physiological conditions
Role of L-carnitine in the transport of long chain fatty acid into the mitochondria. CACT, carnitine-acylcarnitine translocase; CAT, carnitine acetyltransferase; CPT I, carnitine palmitoyltransferase I; CPT II, carnitine palmitoyltransferase II
l-CARNITINE’S ANTIOXIDANT ROLE DURING OXIDATIVE STRESS
Despite the role of l-carnitine in fatty acid transport, many studies have suggested this compound as an antioxidant (Lohninger et al., 2005; Ribas et al., 2014; Surai, 2015). This role of carnitine seems to be an apparent contradiction, since l-carnitine increases the metabolism of fatty acids facilitating the formation of reactive oxygen species (ROS) by the electron transport chains of mitochondria. However, it has been reported that l-carnitine determines the formation of NO (Brown, 1999), activating oxidative damage defense enzymes (Kremser et al., 1995) and superoxide dismutase (SOD) as well as catalase against 3-nitropropionic acid-induced neurotoxicity (Kremser et al., 1995). According to the literature review we can conclude that there are several important mechanisms in the antioxidant action of carnitine (Bloomer et al., 2013; Kolodziejczyk et al., 2011; Ribas et al., 2014; Sung et al., 2016; Surai, 2015). l-carnitine is shown to directly scavenge free radicals and it can chelate transition metals (Fe2+ and Cu+), preventing their participation in ROS formation (Surai, 2015). l-carnitine decreases free radical formation by inhibiting specific enzymes (e.g., xanthine oxidase and
NADPH oxidase) responsible for free radical production, which have a high biological relevance in various stress conditions.
In addition, carnitine participates in maintaining the integrity of mitochondria, including the electron-transport chain of mitochondria, in stress conditions. Indeed, carnitine can be considered as a mitochondria-specific antioxidant, responsible for the maintenance of mitochondria integrity and regulation of ROS production and ROS signaling (Surai, 2015). The protective effect of l-carnitine and its derivatives on the antioxidant systems of the body is also shown in various models of oxidative stress/toxicity caused by a variety of toxicants and neurotoxic agents (Surai, 2015).
Determined under in vitro conditions, the antioxidant capacity of l-carnitine seems to be dependent on concentration, behaving similarly to α-tocopherol and trolox administered at a concentration of 30 μM, through scavenging effects (Gülçin, 2006). l-carnitine administration during exercise is expected to boost the activity of endogenous antioxidants, delaying fatigue by removing ROS (Wickens, 2001). In a study using human blood samples it was concluded that l-carnitine provided protective effects, including suppressing peroxynitrite-induced peroxidation and decreasing low molecular–weight thiols, glutathione and cysteine, through the oxidation of the arachidonic acid cascade and antioxidant mechanisms (Malaguarnera et al., 2009; Saluk-Juszczak et al., 2010).
Low-density lipoprotein (LDL) cholesterol is one of the major risks for cardiovascular diseases (Lembo et al., 2000), with the oxidized form being an essential element in atherosclerotic plaque formation (Boullier et al., 2001; Steinberg, 1997). Oral administration of l-carnitine in patients with diabetes with increased oxidized LDL levels reduced oxidized LDL, indicating that l-carnitine can effectively control diseases induced by ROS increase. Thus, l-carnitine is effective in a relatively wide range of ROS and ROS-induced lipid peroxidation, preventing inflammation by scavenging mechanisms. However, the precise
mechanism by which l-carnitine acts as an antioxidant has not yet been confirmed (Boullier et al., 2001).
The increase of ATP synthesis by the electron transport chain and the production of ROS associated with physical exercise, promotes reduced muscle contraction, inducing fatigue and loss of performance. The administration of l-carnitine improves exercise performance since it accelerates ATP synthesis by fatty acid metabolism, removes and mutates ROS, and activates stabilization of endogenous antioxidants, improving muscle contraction efficiency and delaying fatigue (Sung
et al., 2016).
OTHER ROLES OF CARNITINE IN METABOLISM
l-carnitine plays a crucial role in the maintenance of the acetyl CoA/CoA ratio in the cell during high-intensity exercise, which produces large amounts of acetyl CoA (Hoppel, 2003; Pekala et al., 2011). Such an increase inhibits the pyruvate dehydrogenase complex and consequently the rise of lactate. By reacting with acetyl-CoA carnitine suppresses the accumulation of lactic acid, forming acetyl carnitine and CoA, enhancing performance under high-intensity exercise. In some other metabolic conditions, for example, ischemia, fasting, and acute stress, characterized by increased pyruvate dehydrogenase activity and fatty acid supply from activated lipolysis, the capacity to oxidize acetyl-CoA may be exceeded, leading to an accumulation of acetyl-CoA and short chain acyl-CoA esters obtained from the degradation of branched-chain amino acids in skeletal muscle (Pekala et al., 2011).
Carnitine is also an activator of carbohydrate metabolism by promoting pyruvate oxidation associated with the decrease in acetyl-CoA content (Pekala et al., 2011).
SUPPLEMENTATION OF l-CARNITINE IN SPORTS NUTRITION
The performance enhancement of l-carnitine on exercise is due to glycogen-sparing effects, reduction in the accumulation of lactate, and an increase in fatty acid metabolism. However, the increased accumulation of ROS deteriorates the force of muscle contraction as well as the oxidation level of plasma components. Ergonomic aids in sports nutrition include dietary antioxidants such as vitamin C and E to improve exercise performance, by reducing oxidative stress (Bryant et al., 2003; Snider et al., 1992; Sung et al., 2016). Based on the few studies carried out so far, it is difficult to determine the optimal dosage of l-carnitine as well as its administration period. l-carnitine is probably beneficial when muscular function is impaired in metabolic diseases, but has little or no effect in healthy individuals. While exercise increases the metabolic rate, it can result concomitantly in excessive ROS formation. In such cases l-carnitine aids by reducing oxidative stress by attenuating ROS and accelerating endogenous antioxidant activity.
POTENTIAL EFFECT OF CARNITINE AS A THERAPEUTIC AGENT
It is well known that l-carnitine and its esters are able to improve metabolic functions, inclusively under pathological conditions (Nagesh et al., 2011; Ramsay and Zammit 2004; Shenk et al., 2009; Zhang et al., 2010).
The supplementation of l-carnitine seems to benefit conditions such as anorexia, chronic fatigue, coronary vascular disease, hypoglycemia, male infertility, and muscular myopathies, among others (Pekala et al., 2011). Clinical studies have demonstrated that l-carnitine favorably modulates oxidative stress through preventing membrane fatty acid peroxidation
(Malaguarnera et al., 2009). According to Sayed-Ahmed et al. (2001) l-carnitine prevented the progression of atherosclerotic lesions. The protective effects of l-carnitine against damage to the heart, caused by diabetes-induced alterations, and additional ischemia have been described by Schneider et al. (2005). l-carnitine may be an important agent in the protection of myocardial alterations in diabetes with additional ischemia, since it stabilizes mitochondrial and cellular functions and acts through its antioxidant or radical scavenging potential (Kolodziejczyk et al., 2011).
As a food supplement, carnitine is mostly available as l-carnitine or bound to either acetic or propionic acids (acetyl l-carnitine and propionyl l-carnitine, respectively). Acetyl-l-carnitine (ALC) is produced from l-carnitine and acetyl-CoA in mitochondria by carnitine O-acetyltransferase, and transported to the cytoplasm where it is converted back to l-carnitine and acetyl-CoA. Several studies have suggested that ALC may play a neuroprotective role in hypoxic-ischemic brain injury (Virmani and Binienda, 2004; Wainwright et al., 2006; Zanelli et al., 2005). ALC serves as a source of acetylcholine and l-glutamate, and also contributes to energy-producing reactions. The ALC appears to be the best form to use for brain disorders (Alzheimer’s disease) while propionyl l-carnitine seems to be more effective for heart and peripherical vascular diseases. PLC is a naturally occurring derivative of carnitine that plays an important role in the metabolism of both carbohydrates and lipids, leading to an increase of ATP generation. PLC is transported, into the cell, to the mitochondria, where it is transformed into free carnitine and propionyl-CoA. The latter is converted into succinyl-CoA and finally to succinate, which is involved in the citric acid cycle. PLC is also a potent antiradical agent and thus may protect tissues from oxidative damage. PLC has been demonstrated to exert a protective effect in different models of both cardiac and endothelial dysfunction, to prevent the progression of atherosclerosis, and, more recently, to improve some of the cardiometabolic alterations
that frequently accompany insulin resistance (Mingorance et al., 2011). PLC is a novel carnitine molecule known in the dietary supplements sector as GPLC. Both PLC and GPLC have been reported to improve the physical condition, with increased nitric oxide metabolites (Bloomer et al., 2007, 2009).
CONCLUSIONS
l-carnitine is an amino acid derivative, available in several forms, which possesses multiple physiological properties. The main known functions of l-carnitine are the transport of activated long-chain fatty acids from the cytosol to the mitochondrial matrix, the modulation of the acyl CoA/CoA ratio, storage of energy as acetyl-carnitine, the modulation of the toxic effects of poorly metabolized acyl groups, and its antioxidant activity. Several studies have demonstrated the antioxidant properties for l-carnitine in different pathologies such as diabetes, hypertension, renal and liver diseases, and also in neurodegenerative conditions. l-carnitine, as a nutritional supplement, has been considered a promising candidate for the prevention and treatment of oxidative alterations in many metabolic diseases. Concerning the optimal dosage and route
of administration, additional, well-controlled studies are still needed to clarify safe, practical, and therapeutic guidelines.
Acetyl l-carnitine and propionyl l-carnitine, the main esterified forms of l-carnitine, have been studied in terms of its role in enhancing cognitive function, exercise recovery, and in the heart and peripheral vascular system. l-carnitine and/or its esterified forms seem to play an important role in the metabolism of the human body when it can be used as a therapeutic agent. l-carnitine supplementation may be useful not only to prevent tissue deficiency, but also to avoid oxidative damage,
secondary to an increased production of ROS. Considering the ability of l-carnitine to easily cross the blood–brain barrier, l-carnitine supplementation may also be beneficial in preventing neurological damage derived from oxidative injury.
However, further studies are required to better explore this potential role.
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- Published in Articles
Best Types of Supplements for Losing Weight
Everywhere you turn there is a new diet, new workout, or new pill promising weight loss success. Quick results can be very tempting, but they often only provide short-term success.
So, what can a person do to achieve long-term weight loss success? This can be a complex question since not one weight loss program or product is going to be fitting for every person.
This is because people with different health backgrounds such as those with diabetes, kidney disease, and/or heart disease will all have different nutrient needs.
Those with diabetes will need to limit carbohydrate intake, while those with heart disease will have to limit sodium intake. And if you have kidney disease, you may have to limit potassium, phosphorus, and sodium. So, in these cases, weight loss meal planning may be a little more complicated than just calorie counting or measuring your macros.
Those people who are known to have the greatest weight loss success share common habits. The National Weight Control Registry, established in 1994, have been collecting data from people who have lost and kept off 30 pounds or more for at least one year.
Common habits of many of these people include eating breakfast every day, weighing themselves at least once a week, watching less than ten hours of television each week, and exercising about an hour each day.
Although diet and exercise interventions can provide weight loss success for the long-term, sometimes it is not enough. Research shows that in some cases adding a weight loss medication or supplement can help people attain long-term weight loss success.
Safety concerns may be preventing some from trying a weight loss supplement. Therefore, read below for a list of safe weight loss support supplements that could help you reach your weight loss goals.
Key Supplements for Losing Weight
Caffeine
When you think of caffeine, you might think of coffee, cola, and jittery hands. However, caffeine can actually be an ally in your weight loss journey if used properly. Caffeine is a bitter substance found in coffee beans, tea leaves, kola nuts, and cacao pods.
This compound is found in food and drink products such as coffee, tea, cola drinks, and chocolate, respectively. However, some caffeine is also found in a synthetic form in some energy drinks and over-the-counter medications.
Caffeine is an effective compound when it comes to weight loss since it helps increase energy expenditure and decrease energy intake. A meta-analysis of studies showed that for every doubling in caffeine intake, the average reduction in weight, body mass index, and fat mass increased two-fold. Also, one study found that those who consumed more coffee and caffeinated drinks were more likely to maintain their weight loss.
Caffeine consumption is generally safe for most people, as long as you don’t drink too much. Experts suggest limiting caffeine intake to no more than 400 milligrams a day. Those with pre-existing heart conditions may want to limit their caffeine intake to even less since acute intake of caffeine can slightly increase blood pressure.
Also, those who are pregnant should limit caffeine intake as much as possible since it can increase risk of miscarriage and stillbirth.
So, when consumed in moderation, as long as you are not included in these at-risk groups, caffeine can be a great way to help boost your weight loss efforts. If you notice, disturbances in sleep, headaches, or anxiety, then reduce or stop your intake of caffeine and contact a qualified healthcare provider.
L-Carnitine
Derived from an amino acid, this compound has extensive research showing its effectiveness in weight loss support. Even though the body makes carnitine, it is also found in animal products like meat, poultry, seafood, and dairy products.
Inside the cells in the body, carnitine plays a role in the breakdown of fats. A study of older adults showed that L-carnitine can provide a variety of health benefits. Besides increasing muscle mass, L-carnitine revealed the ability to decrease body weight and reduce physical and mental fatigue.
Another study analyzed a variety of different studies looking at L-carnitine and weight loss effects. Study results show that those who took L-carnitine supplements lost significantly more weight compared with control groups. However, the health benefits of L-carnitine extend beyond just weight loss.
A study of women with polycystic ovary syndrome looked at the impact of L-carnitine on a variety of health markers. Study results show that after 12 weeks of L-carnitine supplementation, these women not only lost weight and inches off their waist and hips, but also had improvements in their blood glucose control.
Carnitine supplements are thought to be safe at up to 2 grams a day for one year or up to 4 grams of day for 56 days. Side effects may include nausea, vomiting, diarrhea, abdominal cramps, and fishy body odor.
Since certain antibiotics and anticonvulsant medications may interact with L-carnitine, it is important to ask your healthcare provider before starting this supplement.
Chromium
This mineral is seen often in weight loss products, so it’s no surprise that it makes the list for best weight loss support supplements. Chromium, in its trivalent (+3) form, is needed in trace amounts by humans, with adequate intakes ranging between 20 and 35 micrograms for most adults.
This mineral is found in rich amounts in broccoli, grape juice, mashed potatoes, and whole-wheat English muffins, but most other foods contain less than 2 micrograms chromium per serving. Therefore, supplementation would be beneficial for most people if these foods are not in your daily diet.
A review of current studies on chromium and weight loss show that chromium supplementation produces significant weight loss results. These were small studies, however, so these study results warrant further research on this promising mineral.
More recent studies looked at the effect of a supplement that includes cinnamon, carnosine, and chromium on weight loss. Study results show that after four months of this supplement, overweight or obese pre-diabetic subjects saw decreased fasting plasma glucose and increased fat-free mass.
These results show that chromium can provide extensive health benefits to not only those wishing to lose weight, but also to those wishing to improve their blood glucose levels. Although these effects were also seen in some research on women with polycystic ovary syndrome, longer term studies are warranted to see the full benefit chromium could have on this population.
Few serious side effects have seen in relation to chromium intake. Because of this, no Tolerable Upper Intake Level (UL) has been confirmed. However, chromium may interact with some medications, so you should ask your doctor before starting a daily regimen of this supplement.
Glutamine
This non-essential amino acid is not only an important energy source for many cells in the body but has also proved itself to be an effective weight loss support supplement. Glutamine is involved in many metabolic processes in the body, therefore is abundant throughout the body.
Animal studies show that glutamine can help improve energy balance in the body. It does this by helping to improve blood glucose levels and intestinal glucose production in the body, which contribute to maintain glucose balance. These metabolic factors are important since they typically correlate with improved ability to lose weight.
Another study looked at obese female patients and the impact of glutamine supplementation on weight loss. Study results show that body weight and waist circumference significantly declined, while metabolic markers like insulin resistance was slightly improved.
Furthermore, other research looked at the effect of glutamine on the gut microbiome as one possible reason for its success as a weight loss support supplement. Results of this study show that as compared with alanine supplementation, glutamine supplementation reduced the Firmicutes to Bacteroidetes ratio. This in turn resembled weight loss programs already seen in the literature that show that higher ratios of these bacterium were linked with obesity.
Glutamine supplementation is generally safe for most people. Some side effects may include nausea, vomiting, abdominal pain, headache, or rash, to name a few. Also, glutamine may interact with some medications, so be sure to talk to your healthcare provider before you start to take this supplement.
Green Tea
Used in China and Japan for thousands of years for medicinal purposes, green tea, derived from the Camellia sinensis plant, has shown effectiveness as a weight loss support supplement. Often consumed as a tea, green tea can also be ingested in its extract form.
The active ingredient in green tea is the catechin EGCG, or epigallocatechin gallate. Research shows that intake of EGCG can enhance exercise-induced fat oxidation.
One study looked at the effect of drinking Matcha green tea, which contains catechins and caffeine, before a walking regimen. Study results show that those who consumed the tea had lower respiratory exchange ratios and enhanced fat oxidation.
Respiratory exchange ratios (RER) are typically used to measure exercise tolerance, so a lower RER after exercise would indicate a higher exercise tolerance. Also, fat oxidation, or fat burning, would indicate greater energy utilization. Therefore, this study suggests that green tea could help optimize the health benefits of exercise.
Furthermore, another study looked at the effects of a supplement containing green tea, capsaicin, and ginger on weight loss. Study results show that those overweight women who took the co-supplements for eight weeks had beneficial effects on not only weight loss and body mass index, but also on markers of insulin metabolism and the antioxidant glutathione.
As far as safety goes, green tea is believed to be safe for most people when consumed in moderate amounts. Research shows that a safe level intake of green tea is 338 milligrams of EGCG each day as a solid bolus dose, while an observed safe level (OSL) of 704 milligrams EGCG/day may be safe for tea preparation intake. Liver problems have been observed in a small number of people who took concentrated green tea extracts.
However, for the average person, green tea could be a great way to boost antioxidants and enhance weight loss support.
Selenium
This trace element, which is nutritionally essential for humans, plays roles in thyroid metabolism, DNA synthesis, and protection from oxidative damage.
Most adults are recommended to consume about 55 micrograms selenium each day. Although it is found in foods such as Brazil nuts and yellow fish tuna in rich amounts, since these foods are not commonly consumed daily by many, then selenium supplementation could be beneficial for most people.
Research shows that selenium supplementation could help support weight loss. One study looked at the impact of selenium intake on body fat. Study results show that obese individuals had the lowest selenium intakes, and that high selenium dietary intake was linked to a beneficial body composition profile.
Besides weight loss support, selenium may also benefit metabolic health. One study looked at the impact of selenium intake on insulin resistance. Study results show that higher dietary intake of selenium was linked to lower levels of insulin resistance. However, the benefit of selenium on insulin resistance stopped at intakes above 1.6 micrograms per kilogram per day.
Selenium can interact with some medications like certain chemotherapeutic agents like cisplatin. Therefore, you should always let you doctor know about any new supplements you may be taking. However, for most people, selenium intake is generally safe in moderation with the tolerable upper intake of this supplement being 400 micrograms a day for most adults.
Whey Protein
This powdered protein supplement is best known for its presence in fitness shakes and protein bars to provide a portable source of protein when you are on the go or working out. However, this supplement has also proven itself to be an effective weight loss support supplement.
Whey protein is one of the primary proteins found in dairy products that can be added to liquids and soft foods to improve nutrient intake and/or athletic performance. Research shows that whey protein supplementation helps to improve whole body anabolism, which involves the building up of muscle mass and bone. It has also been shown to improve muscle recovery after exercise and improve body weight, total fat mass, and some heart disease risk factors in overweight and obese patients.
Also, when compared to intake of carbohydrates or a combination of carbohydrates and proteins, whey protein supplementation may increase abdominal fat loss and fat-free mass. Other related research shows that when combined with a low-calorie diet, whey protein supplementation can assist in maintaining lean body mass and enhancing fat loss.
Whey protein is generally safe for most people to consume. However, those with a dairy allergy or sensitivity should not consume whey protein as it may cause gastrointestinal discomfort, and those taking certain antibiotics or osteoporosis drugs may experience drug interactions when taking whey protein.
It is also important to note that those with lactose intolerance may be able to tolerate lower lactose formulas of whey protein such as whey protein isolate versus whey protein concentrate.
Therefore, for most people whey protein can be a nutritious, portable protein that can support weight loss. Added to smoothies, water, or other recipes, whey protein can be a delicious way to enhance your weight loss success.
Summary
No matter what your weight loss goals are, or what your health background is, a healthy diet and staying active is key to losing weight and keeping it off. However, because everyone has different health backgrounds, nutrient needs may be different. Not to mention that not all people may find weight loss success with diet and exercise alone. That is why a weight loss supplement can help support weight loss efforts for some people.
The above supplements have evidence-based research to support their effectiveness, but keep in mind that just because one supplement works well for one person, that doesn’t mean it will work for everyone. And remember that you will receive best results from any weight loss support supplement by also maintaining a healthy diet and exercise program.
When choosing a weight loss support supplement, it is important to consider safety and effectiveness. Since some weight loss supplements in the past have had serious side effects such as heart health risks, it is important to check the safety statistics on the supplements you are researching. It is also important to check and make sure no ingredients in a weight loss supplement interact with any medications or other supplements you are taking.
Once a supplement has passed the safety test, such as those listed above, then you can give it a try. It is best to stick to supplements that have evidence-based research that report its effectiveness, so you don’t waste your time and money on something that doesn’t work. And be sure that if you have any heart health issues, diabetes, or other chronic disease, that you check with a qualified healthcare provider first before starting any new weight loss support supplement.
- Published in Blog
Acetyl-L-Carnitine Supplement Guide
What is Acetyl-L-Carnitine?
There is an amino acid found in most of the cells in your body and made by the liver and kidneys, called L-Carnitine, which helps the body produce energy. Animals produce this amino acid, too – which means you can consume it in some foods.
L-Carnitine is found in meats and fish, which is part of the reason for its name. The Latin word for “flesh” is “carnus.” The L-Carnitine consumed in foods helps supplement natural levels in the body. Vegans and people with particular genetic diseases are sometimes unable to produce enough L-Carnitine, so it is considered a conditionally essential nutrient.
Acetyl-L-Carnitine, otherwise known as ALCAR, is a form of L-Carnitine with a compound attached to it, called an acetyl group. It’s an amino acid derivative. The acetyl group that’s attached to the amino acid helps contribute to production of a neurotransmitter called acetylcholine.
Neurotransmitters are often called the body’s chemical messengers, because they help transmit messages between nerve cells. Acetylcholine in particular helps transmit messages between motor neurons, which control muscle contractions, and is required for mental function. It is found in the brain and throughout the nervous system. In the body, L-Carnitine is naturally converted into Acetyl-L-Carnitine.
Acetyl-L-Carnitine is available as a supplement and has been studied for its potential mental health and cognitive decline applications. Aging appears to correlate with L-Carnitine deficiency, and Acetyl-L-Carnitine supplements can help counter the deficiency, according to Examine.com.
There is pretty good evidence that Acetyl-L-Carnitine supplements can help delay age-related cognitive decline, and reduce symptoms of diabetic neuropathy, according to the University of Michigan. Some research shows Acetyl-L-Carnitine may help with conditions such as Alzheimer’s disease, depression, erectile dysfunction and fibromyalgia, according to the university.
Acetyl-L-Carnitine Uses
There are a number of uses identified for Acetyl-L-Carnitine, with most related to supporting cognitive functions. Some of these uses include:
* Age-related cognitive decline: Acetyl-L-Carnitine supplements may help slow cognitive decline related to age, or help improve cognitive functions of the senile brain, according to research. One study found that short-term, intensive treatment with Acetyl-L-Carnitine supplements can improve mental function of the senile brain without side effects. Another study found that supplementing with Acetyl-L-Carnitine can help with general cognition in the elderly.
* Alzheimer’s disease: Alzheimer’s disease is a progressive, age-related condition that destroys important mental functions and memory. Some short-term studies show that Acetyl-L-Carnitine supplements can slow the progression of the disease, improve memory and enhance mental performance, according to the University of Michigan. One study has shown that Acetyl-L-Carnitine supplements may have a beneficial effect on short-term memory, while another study found it may slow overall deterioration in some cognitive areas. More research is needed.
* Depression: One recent study showed the Acetyl-L-Carnitine can have the same effects as an antidepressant medication called fluoxetine on elderly patients with depression. Fluoxetine is a serotonin reuptake inhibitor, but the study suggests that Acetyl-L-Carnitine works through different mechanisms due to a difference in latency time of clinical response.
* Erectile dysfunction: Erectile dysfunction is a very common condition that affects a man’s ability to have sex. Acetyl-L-Carnitine supplements may help with this condition. One study found that Acetyl-L-Carnitine combined with Propionyl-L-Carnitine safely and reliably improved sexual potency in men who had a particular surgical procedure that resulted in erectile dysfunction. More research is needed, however.
* Diabetic neuropathy: Diabetic neuropathy is nerve damage that results from diabetes, and most often affects the legs and feet. One study concluded that Acetyl-L-Carnitine treatments are effective in alleviating symptoms, such as pain, and improves healing – specifically nerve fiber regeneration.
How to Take Acetyl-L-Carnitine
Dosages of Acetyl-L-Carnitine range between 630 and 2,500 mg, according to Examine.com. It is taken daily by mouth. No official dosage recommendation exists.
It’s best to follow manufacturer instructions and speak with your doctor for guidelines.
Side Effects and Precautions
Acetyl-L-Carnitine supplements can cause side effects such as nausea, stomach upset, vomiting, dry mouth etc. It may cause a fishy odor of breath, urine and sweat. More serious side effects are possible, but rare.
What to Look for in a Good Acetyl-L-Carnitine Supplement
The best Acetyl-L-Carnitine products are free from unnecessary fillers and additives, and provide value – high quality, at a reasonable price. Check the supplement label’s ingredients list for filler ingredients, artificial ingredients and preservatives.
Good quality Acetyl-L-Carnitine products also provide a good dosage, with ideally at least 500 mg per serving. And finally, trustworthy companies make the best products, so research the brand before buying.
- Published in Blog, Fitness, supplements
Best Types of Supplements for Endurance & Stamina
Helpful Supplements that Help Endurance
Beetroot Powder
The secret to being successful at long-distance endurance events is the ability to keep going, even when you just want to quit. Beetroot powder, basically powdered beets, can give you the push you need to finish those last few miles.
A 2013 study in the Journal of Applied Physiology evaluated the impact of beetroot on exercise. Ten subjects were given beetroot or a placebo two hours before a bout of high intensity exercise. Those who received the beetroot, showed a significantly improved physiological response to the exercise.
This meant that their bodies responded more effectively, allowing for better performance, and the exercise felt easier after taking the powder. These subjects were also able to exercise 14% longer than the placebo group. The reason is that beets increase nitric oxide in the body, which helps the body use oxygen more efficiently.
Not only are beets awesome during your workout, they can also promote faster recovery. A 2016 study gave 30 active men varying doses of beet juice or a placebo for 48 hours after completing a high intensity jumping exercise. Researchers measured inflammation levels and muscle recovery for 72 hours after the workout.
Those who received the beet juice were found to have less inflammation, faster muscle recovery, and reported less muscle soreness compared to the placebo group. Beets are really your best friend when it comes to increasing performance and speeding up recovery.
How to Take Beetroot
Beetroot usually comes in a powdered form and it can be easily added into your pre- or post-workout shake. There isn’t a specific recommended dosage for it.
For an added benefit, you can add beets into your diet. They taste amazing roasted or in salad. You can also find freeze dried beets, which are a bit sweet and similar to potato chips in texture, and use them as a pre-workout snack. Be careful eating beets can cause your pee to turn bright red, which can be scary if you don’t remember you ate them.
Whey Protein
Protein supplements are not just for bodybuilders, they are also incredibly important for endurance athletes too. After about two hours of exercise, the body runs out of carbohydrates to use and starts to use protein to help meet its energy needs and help you keep going.
If you are not fueling properly, then this can lead to muscle loss, which will make it very challenging to keep participating in any exercise. When the muscles start to be used up for energy, this can also cause ammonia build-up and lead to extreme fatigue.
Getting enough protein can help counteract some of the muscle wasting that might occur with intense endurance exercise. Whey protein, one of the two proteins found in milk, outperforms every other type of protein for muscle building and recovery. Whey is ideal because it contains all nine essential amino acids and is easily absorbed.
As I mentioned, endurance exercise stimulates protein breakdown, which increases overall protein needs for athletes. The muscles tend to primarily burn branch-chain amino acids (BCAAs) when they are in need of increased fuel. One way to prevent muscle breakdown, is to consume enough carbohydrates during your even so that the body does not need to go to the muscles for energy. But, another way is to consume carbohydrates with protein, particularly one high in BCAAs, like whey protein, which is high in leucine.
For endurance athletes trying to increase lean body mass or slim down, whey protein can help. The addition of whey to your overall diet can promote weight loss, increase lean body mass, and encourage fat loss. Whey along with a proper diet can help you lean out for an upcoming event.
How to Take Whey Protein
There are three main types of whey protein available: whey concentrate, whey isolate, and whey hydrolysate. Concentrate is the least processed and contains more fat and carbohydrates. It also tastes the best and is the cheapest. If you are lactose intolerant, you should avoid whey concentrate, as it can cause digestive issues.
Whey isolate and hydrolysate are more processed and usually more expensive. Whey hydrolysate is the most beneficial for building muscle as it increases insulin levels after it is consumed. It is probably not ideal for someone trying to lose weight or who has blood sugar issues.
Whey protein should be consumed either before, during, or after a workout. Aim to get 20-30 grams for a great post-workout drink.
Caffeine
Caffeine is one of the most extensively studied substances for exercise performance, particularly for boosting endurance. It makes exercise easier, delays fatigue, and increases overall performance. A little caffeine can also give you the boost of energy you need to start training on those days when you are just too tired.
A 2012 study evaluated the use of caffeine and the cycling performance of male athletes. Participants took either a placebo, 3mg/kg, or 6 mg/kg of caffeine 90 minutes prior to a 60 minute cycling workout. Exercise performance was significantly improved in both groups that received the caffeine supplement. There was no difference between the caffeine groups. This research indicates that there is a certain limit to how much caffeine will boost performance, so more is not better.
How to Take Caffeine
The tolerance level for caffeine can vary from person to person. Some people can drink coffee right before bed and sleep like a baby, whereas others get jittery and anxious with just a small amount. If you want to try caffeine to improve your endurance training, you want to start slowly and be aware of your individual tolerance.
The recommended dose is 150-300 mg about 30-60 minutes before your workout as it takes about an hour for the effect to kick in. A cup of coffee has about 100 mg, so this would be the equivalent of 2-3 cups. As you can see the above study, more is not better with caffeine. Taking too much can increase your heart rate, make you feel jittery, and impact your performance.
Beta-Alanine
Beta-alanine is an amino acid known to improve performance and delay fatigue during high-intensity exercise. It works helping the body manage hydrogen ions that are created during exercise. When these are allowed to build up, they lower muscle pH, which leads to early fatigue.
Beta-alanine helps boost carnosine content in the muscles, a compound needed to neutralize the ions. Supplementation with 2-6 mg of beta-alanine increases carnosine concentrations by 20-80%. Oddly enough, a carnosine supplement alone will not increase carnosine in the muscles as it is broken down into other substances first. Only beta-alanine can increase carnosine in muscles.
A 2009 study evaluated the impact of beta-alanine on overall muscle carnosine content during a sprint cycling activity. The subjects first performed a 110 minute cycling trial followed by a 30 second sprint. Blood lactate and pH was measured during the activity. Cyclists who had received the beta-alanine increased peak power by 11.4%. Blood lactate and pH levels were the same between the experimental and placebo group.
How to Take Beta-alanine
Beta-alanine is most effective when taken regularly, not just before you work out. Regular supplementation is needed to keep carnosine levels up. The recommended dose for beta-alanine is 3-6 grams per day. It can cause a tingling or numbness in the skin, if that happens you may want to split up your dosage throughout the day.
L-Glutamine
Glutamine is a common non-essential amino acid, meaning your body can make it on its own. But, your body’s ability to make enough glutamine may be affected during times of physical stress, for example during periods of intense training. Low levels of glutamine in the body can promote inflammation, increase risk of illness, and muscle breakdown, the last thing an endurance athlete needs.
A survey of over 200 endurance athletes found that 81% of those who took glutamine supplements reported no illnesses during their training period, compared to 49% in those who did not take glutamine. This means glutamine may be able to mitigate some of the impact that intense training has on the immune system helping athletes stay healthy so they can compete at their best.
How to Take Glutamine
The recommended dose for glutamine is 10-20 grams per day post-workout to promote glutamine repletion. You want to continue to take glutamine daily for at least 5 days after a tough workout session to make sure your levels are replete. Glutamine is also found in bone broth and gelatin, which you can add to your diet for an additional dose.
Creatine Monohydrate
Creatine is a popular supplement in the body building community, but that doesn’t mean it can’t be used for endurance athletes as well. Creatine helps build and maintain muscle, which is beneficial for endurance athletes as well. It may also help increase energy levels during your workout.
A 2003 study gave 20 subjects either 20 grams of creatinine or a placebo during a 5-day loading period, followed by a 6 week maintenance dose of 2 grams. During the loading period, subjects had increased muscle creatine and total creatine. Subjects were asked to perform cycling sprints after the loading period. Those who received the creatine did not have any improved performance, but maintained the increased lean body mass even during the maintenance period, which was not seen in the placebo group.
Another 2012 study found that creatine did improve endurance performance. Fifty-five subjects received either creatine alone, beta-alanine alone, a combination of beta-alanine with creatine, or a placebo for four weeks. Those who received the creatine alone or combined with beta-alanine had a significant increase in energy and endurance performance. So, as you can see creatine is not just for bodybuilders trying to beef up.
How to Take Creatine Monohydrate
Creatine can either be “loaded” to quickly increase the creatine levels in the body with a 20 gram per day dose for the first week or so, followed by a 5 grams per day maintenance dose. But, loading creatine may cause a 2-4 pound weight gain because creatine makes the muscles hold on to water. So, if you are trying to lean out for an upcoming event, it is probably best not to start taking creatine at that time.
Iron
Iron is needed to help carry oxygen to muscles to keep you moving through your run or swim. It is critical in the formation of hemoglobin and myoglobin, two important proteins in the blood and muscles. Iron deficiency leads to fatigue and poor performance. Endurance athletes, particularly female athletes, are at risk for iron deficiency anemia due to monthly blood losses and prolonged sweating. But, male athletes are at risk as well.
How to Take Iron
Iron supplements should only be taken under a doctor’s supervision and after a blood test to diagnose low iron levels. Endurance athletes should always be checked to be sure their levels are not low. The RDA for men is 8 mg/day and 18 mg/day for women. Your doctor can recommend the ideal dose and type of supplement you need.
The best way to boost your iron is through food. Heme iron, found in animal foods, is better absorbed when compared to non-heme iron in plant foods. Iron-rich foods should always be consumed with a food high in vitamin C, which increases absorption. You should also avoid taking iron with high calcium foods, as they can reduce absorption.
Omega-3 Fats
Omega-3 fats have been extensively researched for their amazing health benefits and ability to reduce inflammation. The three omega-3 fats, EPA, DHA, and ALA, have all been found to be highly anti-inflammatory. EPA and DHA are found primarily in fatty fish, like salmon. ALA is the plant-based omega-3 found in flax and walnuts.
They are incredible for endurance athletes as well. They can lower inflammation caused by prolonged activity, speed up recovery, and also boost performance. A 2015 study of cyclists found that omega-3s were able to boost nitric oxide production improving overall athletic performance. Subjects were given 1.3 grams of omega-3s twice a day for three weeks or a placebo. Those who received the omega-3 had higher nitric oxide levels, improved overall fitness levels, and enhanced performance.
How to take Omega-3s
The active omega-3s are DHA and EPA. ALA must be activated into one of the other omegas and this process is very inefficient, so you want to look for a supplement that provides DHA and EPA.
There are several different options on the market and they vary based on what type of fish they are made from. It is best to look for a fish oil made from smaller fish, like sardines, as it has less chance of contamination from mercury or other heavy metals. Krill oil is another option as it resists oxidation better than other fish oils.
If you are a vegan or vegetarian, you can take algal oil, which is made from the algae the fish eat.
The ideal dose is 3-6 grams per day of total omega 3. You want to look for a supplement that has a 2:1 ratio of EPA to DHA.
L-Carnitine
L-carnitine is a substance found in all species that helps with energy metabolism. It can help improve athletic performance by boosting oxygen consumption and increasing power. It has also been shown to reduce muscle injury after strenuous workouts, reduce cell damage, and neutralize free radicals.
It can also help prolong fatigue. A 2014 study evaluated the impact of L-carnitine on endurance performance of football players. The 26 players were given either 3 or 4 grams of carnitine or a placebo before a running test. Those who receive the most carnitine were able to increase their running speed while maintaining the same heart rate. This means they were able to exercise longer and harder, than those who did not receive the carnitine supplement.
How to Take L-carnitine
L-carnitine comes in a few different forms. Athletes should choose L-carnitine L-tartrate for improved exercise performance, the ideal dose for that type is 1,000-4,000 mg per day. Propionyl-L-carnitine is best for improving blood flow and blood pressure, the ideal dose is 400-1000 mg per day.
Nutrition for Endurance Athletes
Endurance athletes spend hours and hours a week doing the same continuous activity, which can put a major strain on the body. This means you must pay close attention that you are supporting your body with overall good nutrition.
The first step is to make sure you are getting adequate calories, protein, fat, and carbohydrates to support so much exercise. Supplements can help support better performance and speed up recovery. Dialing in your nutrition, supplements, and training can make sure you make it to the finish line on time.
- Published in Blog, Fitness, supplements
Best Types of Supplements to Consider for Heart Support
Heart disease is the leading cause of death globally. That is why it is so important to stress the need for improved heart health support.
When it comes to overall health, ignoring the health of your heart would be like forgetting to put an engine in your car. This is because the heart pumps blood rich oxygen to all parts of the body.
Without a healthy heart, your body would simply not sustain life. That’s why caring for your heart through such ways as diet and exercise is vital to improving the quality and quantity of your life.
When it comes to nutrition, a heart healthy diet full of whole foods like fiber-rich fruits and vegetables and low in high-sodium processed foods is ideal.
It’s also just as important to stay active often to maintain heart muscle strength and manage your weight to lower heart disease risk. Also, quitting smoking or not starting as well as managing stress is necessary to lower your risk of high blood pressure that can lead to heart disease and stroke.
Along with such lifestyle changes, supplements may be essential to filling in the gaps of your healthy lifestyle to help prevent heart disease.
In fact, research shows that certain nutrient deficiencies can put your heart health at risk. This study showed that one out of five people with heart failure were deficient in nutrients such as vitamin A, calcium, magnesium, iodine, and selenium as well as vitamin D.
Therefore, in addition to the heart healthy lifestyle behaviors mentioned, adding a supplement to your daily routine may be beneficial.
So, let’s talk about the top supplements that can help you best support your heart health.
Beta carotene
Antioxidants, by definition, help to fight inflammation and in turn oxidative stress in the body that can lead to chronic disease like heart disease.
Examples of some antioxidants include beta-carotene as well as vitamins C and E.
Although you can consume these vitamins through colorful fruits and vegetables, sometimes you may not consume enough of these foods daily. Therefore, taking such vitamins in supplement form can help fill in the nutrient gaps in your diet and in turn improve your heart health.
Beta-carotene, in particular, is an antioxidant that is converted to the carotenoid form of vitamin A in the body. This fat-soluble vitamin is vital for vision, immune health, and reproduction in the body.
When it comes to heart health, studies show that the potent carotenoid lycopene can greatly improve heart health.
Research shows that by reducing inflammation, lycopene increases the ability of the body to use nitric oxide. This in turn has shown to improve the dilation of blood vessels in those with heart disease. By doing this, lycopene can help improve heart health outcomes and can also help prevent heart disease in healthy individuals.
CoQ10
Another antioxidant effective in improving heart health is coenzyme Q10, or CoQ10.
CoQ10 is produced by the body naturally, but sometimes a person may not have enough of this compound to sustain optimal health. For example, as people age, levels of CoQ10 in the body decrease. Also, those with heart disease have been shown to have lower levels of CoQ10.
Therefore, such individuals at risk for low levels of the compound would benefit from supplementing their diet with CoQ10.
In fact, research shows that CoQ10 can be protective against heart disease in older adults. This study looked at a group of healthy older adults that were given a daily supplement of CoQ10 and selenium for four years.
Study results show that the protective effect of this supplement not only lasted through the four-year study period, but this effect also extended during the 12-year follow-up period.
Furthermore, other recent research shows that CoQ10 can help lower lipid levels. A meta-analysis of eight clinical trials, study results show that CoQ10 supplementation may be effective in lowering total cholesterol.
Since elevated cholesterol levels are a major risk factor for coronary artery disease, these results show that CoQ10 could help reduce a person’s risk of heart disease health outcomes.
Selenium
Selenium, as mentioned before, may play a role in improving heart health. It is an essential nutrient needed in the body for thyroid hormone metabolism, reproduction, and for protection from oxidative damage.
Most adults should consume 55 micrograms of selenium each day for optimal health. You can consume selenium through food, but the rich food sources of this nutrient like Brazil nuts, yellowfin tuna, sardines, and canned shrimp are not common foods in the refrigerator or pantry. Therefore, this is why supplementation of selenium is likely ideal for most people.
When it comes to heart health, research shows that selenium supplementation was helpful in improving both heart health and related metabolic health.
One study found that selenium supplementation helped lower the inflammatory marker C-reactive protein. This result suggests that selenium may help reduce inflammation and oxidative stress in the body in those with heart disease.
Another study looked at the effect of consuming selenium through Brazil nuts on lipid levels. This study found that a single serving of Brazil nuts can improve the lipid profiles of healthy people.
Finally, a meta-analysis study looked at selenium supplementation and its impact on metabolic health. Study results show that selenium supplementation can reduce insulin levels and improve insulin sensitivity. This is good for heart health since insulin sensitivity is a risk factor for heart disease and diabetes.
B Vitamins
The B vitamins are eight water-soluble nutrients that play a vital role in brain function, energy production, and DNA synthesis and repair, among other things. Not to mention, that various studies have found certain B vitamins to play an important role in heart health matters.
B vitamins can be found in both animal and plant-based sources but have been found to be more bioactive in animal-based sources. Because of this, those who do not consume enough animal products daily, such as those on mostly plant-based diets like vegetarians, may be lacking in B vitamins. Therefore, supplementation would be needed in such cases to ensure that these individuals can reap the full health benefits of B vitamins.
When it comes to heart health, research shows that lower levels of B vitamins in the diet and the blood has been linked with oxidative stress and high levels of the amino acid homocysteine in the blood.
These two factors in turn greatly increase the risk of heart disease. Therefore, it can be suggested that supplementing with B vitamins could reduce such risk factors.
In particular, studies have looked at the effects of niacin supplementation on heart health outcomes.
One study found that extended-release niacin may help reduce levels of remnant cholesterol and increase “good” high-density lipoprotein cholesterol levels (HDL) in coronary heart disease patients.
This is a significant result since remnant cholesterol is a combination of the very low density and intermediate density lipoproteins. These lipoproteins promote a high risk of plaques in the arteries that in turn increase risk of heart disease and related health issues. However, there are no studies to confirm that taking niacin along with statin therapy adds any benefit.
Therefore, be sure to talk to your doctor before adding any new supplements to your current medication regimen.
Vitamin D
Although vitamin D is well-known for its bone health benefits, its heart health benefits are just starting to reveal themselves.
Vitamin D is a fat-soluble vitamin that is found in very few foods like salmon, swordfish, tuna fish, cod liver oil, and fortified milk or orange juice, to name a few. Thus, most people rely on sun exposure to soak up their daily dose of vitamin D.
However, for those who live in certain climates, or do not go outside often, vitamin D deficiency may occur. In these cases, people may require supplementation to help meet their minimum daily requirement of 600 IU of vitamin D daily.
To find out if you are low in vitamin D, you will need to ask your doctor for a blood test since it is typically not included in the average annual lab check.
When it comes to heart health, the research on vitamin D is still in its early stages. However, so far research is finding a link between a higher risk of heart disease risk factors and lower vitamin D levels.
Also, these observational studies will need to be followed up with larger clinical trials before such a causal relationship can be confirmed.
In the meantime, if you are vitamin D deficient, it may be of benefit to supplement with vitamin D as recommended by your healthcare provider.
L-Carnitine
Carnitine, an amino acid found in all cells of the body, is vital for producing energy. Most people produce enough carnitine naturally in the body to meet their daily needs. However, some people take carnitine, also known as L-carnitine, to improve performance or to replenish carnitine stores as they age.
In fact, some research shows that L-carnitine can improve cognitive function in older adults.
Other promising benefits of L-carnitine though are related to heart health.
Research shows that L-carnitine can reduce risk of several heart health factors like hypertension, hyperlipidemia, and obesity. Also, in those with diseased heart muscle, L-carnitine levels may be low, so supplementation could help improve heart health outcomes.
Studies show that L-carnitine supplementation has been shown to significantly increase the “good” high-density lipoprotein cholesterol and slightly lower triglyceride levels in patients with coronary artery disease (CAD).
Not to mention that L-carnitine can help improve clinical symptoms in those with congestive heart failure. Therefore, if you are at risk for heart disease, it may be worth asking your healthcare provider whether L-carnitine may be helpful for you.
Magnesium
Magnesium is a mineral in the body found in cells and bone that is important for producing energy in the body as well as conducting nerves, contracting muscles, and controlling normal heart rhythm. Therefore, it comes as no surprise that magnesium is an important factor in heart health.
Most adults should consume about 310-420 milligrams of magnesium a day through foods like almonds, peanuts, cashews, and legumes like soybeans and black beans. However, if someone doesn’t eat enough of these types of foods, then they may be prone to health issues related to low magnesium intake such as increased risk of bone health and heart health issues.
In fact, research shows that those who have higher circulating levels of magnesium have lower risk of cardiovascular disease. Also, higher levels of magnesium intake have been linked to lower risk of heart disease risk factors like metabolic syndrome, diabetes, and hyperlipidemia.
Taking that into account, it may be beneficial to start taking a magnesium supplement if you are currently at risk for heart disease.
Turmeric
The golden spice turmeric, commonly used in Indian cuisine, contains potent heart health benefits.
These benefits stem from the activity compound curcumin, which makes up about 2-3-percent of the total weight of turmeric. Curcumin is well-known for its anti-inflammatory and antioxidant properties.
Black pepper, or piperine, is often consumed with curcumin to help improve the bioavailability, or body’s ability to use the compound.
Research shows that curcumin can help manage inflammatory conditions such as arthritis, anxiety, hyperlipidemia, and metabolic syndrome as well as exercise-induced inflammation.
By lowering lipid levels in the body, curcumin can help lower risk of heart disease in those with cardiovascular risk factors. Research also shows that curcumin compounds can also promote healthy blood circulation, which in turn could help lower heart disease risk.
The cardioprotective properties of curcumin alone are reason enough to add this supplement to your heart healthy routine.
Garlic
Not only does garlic provide potent flavor to meal time, but it is also a powerful heart health supplement.
Garlic, or Allium sativum L., contains organosulfur compounds that show antioxidant, anti-inflammatory, and cardioprotective properties. Research shows that supplementing with garlic can help improve blood lipid profiles in those with high cholesterol and can also improve blood pressure levels in those with hypertension.
The major active component of garlic may be responsible for such cardioprotective effects.
Current research reveals that the cardioprotective effect of Allium sativum may stem from its ability to reduce oxidative stress in the body. Also, a certain type of garlic, known as black garlic, has particularly potent antioxidant properties.
This type of garlic, made from fresh garlic processed under high temperatures and humidity, has shown to improve quality of life and left ventricular ejection fraction in those with congestive heart failure.
Furthermore, the supplement of aged garlic extract has been found to lower heart disease risk by reducing the accumulation of certain kinds of plaque in the arteries.
Omega-3 fatty acids
A heart healthy diet is known for its focus on healthy fats like omega-3 fatty acids from nuts, seeds, avocado, and fatty fish like salmon.
Supplementation of this fatty acid also shows significant heart health benefits. Research shows that omega-3 fatty acids can help improve endothelial function by promoting release of nitric oxide, which in turn helps with healthy dilation of blood vessels and reduces inflammation in the vessels.
The strongest evidence of omega-3 fatty acid supplementation and heart health is related to research linking the supplement with prevention of cardiac death.
And while more studies need to be done to confirm other heart health benefits of such supplements, it would not hurt to add such a supplement to your diet to improve heart health outcomes. Not to mention that studies show that polyunsaturated fatty acids like the omega-3 fatty acids may reduce risk of diabetes, of which heart disease is a complication.
It is recommended that your omega-3 fatty acid supplement contain a good source of both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are two types of long-chain omega-3 fatty acids.
Summary
Heart health is vital to overall health. Therefore, it’s important to make sure your heart health nutrient needs are being met through your diet.
If you are lacking in such nutrients, then a supplement such as those listed above may be necessary to fill in the gaps. Some of these vitamins can be fulfilled with a multivitamin option. However, it’s important to read the label to make sure that the multivitamin is providing enough of the important heart health nutrients to make a difference in your health.
It may be helpful to talk to a qualified healthcare provider to help you make the best choice when it comes to supplements to help support your heart health.
Also, meeting with a registered dietitian or exercise specialist may help you create a diet and exercise routine that is providing the most benefit for your heart health.
In the meantime, have your nutrient labs checked and try a heart health supplement or two, depending on your nutrient needs, so you can take the first steps towards improving your heart health today.
- Published in Blog, supplements