The Science Behind Supplements for Boosting Energy and Burning Fat
The Science Behind Supplements for Boosting Energy and Burning Fat
Supplements can play a key role in fat burner bodybuilding. For example, caffeine and green tea extract are both known to increase metabolism and promote fat burning. They can also improve athletic performance, allowing you to train harder and burn more calories.
Other supplements that are claimed to increase or improve fat metabolism include carnitine, conjugated linoleic acid, forskolin, chromium, kelp and fucoxanthin. However, the evidence for some of these supplements is not strong.
It's important to note that supplements are not a substitute for a healthy diet and exercise. A healthy diet and exercise are the most effective ways to lose weight and improve your overall health.
What is Carnitine?
Carnitine is a quaternary ammonium compound involved in metabolism in most mammals, plants, and some bacteria.
In support of energy metabolism, carnitine transports long-chain fatty acids into mitochondria to be oxidized for free energy production, and also participates in removing products of metabolism from cells.
Carnitine is naturally present in many foods—especially foods of animal origin—and is available as a dietary supplement. L-carnitine L-tartrate is commonly added to sports supplements due to its rapid absorption rate. It may aid muscle soreness and recovery in exercise.
What is Acetyl-L-carnitine?
Acetyl-L-carnitine (ALCAR or ALC) is an acetylated form of L-carnitine. It is naturally produced by the human body, and it is available as a dietary supplement.
Acetylcarnitine is broken down in the blood by plasma esterases to carnitine which is used by the body to transport fatty acids into the mitochondria for breakdown².
Acetyl-L-carnitine is also known as ALC. It is used by some people with high blood sugar to help with cholesterol as well as nerve pain, such as tingling in their hands and feet. Others have used it to help stop cell damage.
What are some foods that contain L-carnitine?
L-carnitine is found in red meat, poultry, fish, avocados, dairy products and peanut butter¹.
The main dietary sources of L-carnitine are meat, fish and some dairy products³. Beef steak, cooked, 4 ounces contains 56 to 162 milligrams (mg), Milk, 1 cup contains 8 mg, Chicken breast, cooked, 4 ounces contains 3 to 5 mg⁵.
What are some other dietary supplements?
Dietary supplements come in a variety of forms, including tablets, capsules, gummies, and powders, as well as drinks and energy bars.
Popular supplements include vitamins D and B12; minerals like calciumand iron; herbs such as echinaceaand garlic; and products like glucosamine, probiotics, and fish oils¹. Multivitamins, vitamin D, echinacea, and fish oil are among the many dietary supplements lining store shelves or available online³.
Protein powder can be a helpful supplement for those with increased protein needs, such as athletes, that have difficulty getting enough protein from food alone.
Magnesium, calcium, potassium, vitamin D, iron and fiber are other common nutrients that can be lacking in a typical American diet⁴.
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These clinical results are published in 5 prestigious medical & research journals. You can read the results from each clinical study from the journals listed below.
The U.S. National Library of Medicine
World Journal of Pharmaceutical Research
International Journal of Medical Sciences
Federation of American Societies for Experimental Biology
Functional Foods in Health and Disease
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