What is it?

Carnitine is classified as a nonessential amino acid because our bodies naturally make it. It is, however, required for our heart to function efficiently, especially during exercise. In theory, carnitine's been touted as a "fat transporter," needed to transfer fatty acids across cell membranes into the mitochondria (the power factories of our cells) to be released and used as an energy source. Because the need for carnitine can exceed our bodies' production, carnitine is considered a "conditionally essential" nutrient.

How this fat burner works

At least theoretically, carnitine is responsible for transferring fatty acids across cell membranes to the mitochondria, which in turn uses the fat as a primary source of energy. For that reason, it's been concluded that supplementing with carnitine may help ensure the fatty acids are burned (oxidized) as fuel. However, some experts on fat burners have suggested that carnitine does not increase the rate of weight loss but rather could increase the ratio of fat to muscle loss, thus preserving muscle mass while increasing the rate fat is burned. Again, this remains purely speculative at this time. But if carnitine levels are not optimal in our bodies, the level of fats in our bloodstream may be high, which may actually interfere with our ability to lose bodyfat.

What does the science say about this fat burner?

Despite the mounds of claims promoting its ability to burn fats for energy production, these bold statements have yet to be backed by conclusive fat burner research. However, fat burner research has shown that a carnitine deficiency may result in lower ATP (muscle energy) levels. Given that carnitine turnover is accelerated during exercise, shortages could limit the amount of energy available to muscles. The result is a rapid onset of fatigue and subsequent compromised recovery. As a result, recent fat burner research has revealed that individuals who supplement with carnitine while engaging in intense exercise programs are less likely to experience muscle soreness and fatigue than those who do not.

How to take it

For fat loss and increased energy during exercise, positive results have been reported with use of 2,000 to 4,000 mg, usually divided in two dosages throughout the day.

Important fat loss Tip: Carnitine should be supplemented about 30 minutes to one hour before exercise. Because other amino acids contained in proteins may hinder or compete for absorption, carnitine shouldn't be used with protein foods or supplements.