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Top 10 Anti-Inflammatory Foods to Eat for 2023

Updated on December 3, 2022 by Tina Clark

Keeping a healthy diet is important and eating foods that are considered anti-inflammatory is a good way to start. But there are many foods out there that you might not know about. Fortunately, there are a few good options out there, and we’ve compiled a list of the top 10 anti-inflammatory foods you can eat in 2023.

anti inflammatory foods

Greens

Adding greens to your diet can be a great way to fight inflammation. These foods are packed with antioxidants, vitamins, minerals and other nutrients. They can also help reduce your risk of various cancers, improve your brain health, and increase your heart health. Here are a few ways to include them in your daily diet.

Dark leafy greens are a great source of antioxidants and anti-inflammatory nutrients. They contain lutein, anthocyanins, beta carotene, and minerals. They’re also high in fiber and protein. This is important since a diet rich in these nutrients can help balance your blood sugar and enhance your detoxification processes. They’re also great in smoothies and protein shakes.

Green tea has been shown to have anti-inflammatory properties. It contains Epigallocatechin-3-gallate, which has been found to suppress the production of pro-inflammatory cytokines. It’s also been shown to reduce the risk of diabetes and cancer.

Leafy greens contain Vitamin E. This vitamin is one of the best natural antioxidants and can help reduce inflammation. It can also protect your heart, improve brain health, and improve your skin.

Dark leafy greens also have the best natural source of vitamin E. They’re also high in antioxidants, including vitamins A, C, and K. They can also be used to replace iceberg lettuce in salads.

Must Read: Should You Eat Carbs After a Workout – Build Muscle, Burn Fat – Fast Carbs After a Workout? Carbohydrates are the present day villain of the macronutrients. People following keto diets have decided to forego them completely, relying on their livers to synthesize ketone bodies from which they derive their energy. Continue reading

Nuts

Adding nuts to your diet can provide great benefits, especially if you have a tendency towards inflammation. Nuts are packed with healthy fats, fiber, and protein. They also contain phytonutrients, antioxidants, and phenolic compounds.

Studies have shown that people who consume a lot of nuts have lower levels of inflammation-causing molecules. This may explain the link between nut intake and cardiometabolic diseases.

Some studies have also indicated that nuts may help with cognitive impairment. They may improve attention, executive function, visual-spatial abilities, and processing speed.

A study found that participants who ate five or more servings of nuts per week had fewer inflammatory biomarkers. The association remained significant even after adjustment for body mass index.

In addition to nuts, fatty fish such as tuna, salmon, and mackerel are also anti-inflammatory. They have high levels of omega-3 fatty acids.

Walnuts are also a good source of anti-inflammatory benefits. They contain a large amount of alpha-linolenic acid, an omega-3 fatty acid that has been shown to reduce inflammation.

Another anti-inflammatory food that you may want to consider is green tea. Green tea contains antioxidants, and it also has anti-inflammatory properties.

Another healthy food to include in your diet is avocado. Avocados are packed with heart-healthy fats.

Green smoothies

A green smoothie is an easy way to get healthy foods into your diet

Adding anti-inflammatory foods to your diet can help your body heal quicker. Eating these foods can also help reduce chronic inflammation.

A green smoothie is an easy way to get healthy foods into your diet. The recipe uses simple, everyday ingredients and contains vitamins, minerals, and fiber to fight inflammation. It also promotes better healing and builds healthy long-term habits.

Leafy greens, such as spinach, are excellent sources of antioxidants and vitamins. They also contain chlorophyll, which helps the body detoxify. These foods are also high in iron and calcium.

Dark leafy greens, such as kale, are also a good source of fiber. They also contain healthy monounsaturated fats. They are also an excellent source of vitamin C.

Bananas are also great for reducing inflammation. They are high in fiber and contain antioxidants. They also contain potassium, which is good for your heart.

Avocados are rich in magnesium and omega-3 fatty acids. These foods also contain soluble fiber that protects your body from inflammatory compounds. They also have anti-bacterial properties.

Turmeric is also a great anti-inflammatory food. It contains curcumin, which is a powerful antioxidant. Turmeric is also known for reducing acne and improving skin health.

Olive oil

Those who follow a Mediterranean diet are often recommended to include olive oil as a healthy fat source. Olive oil contains antioxidants that help prevent oxidative stress, which can lead to cardiovascular disease. It also has compounds that reduce LDL cholesterol. Olive oil has also been linked to a reduced risk of diabetes and cancer.

One of the most prominent antioxidants in olive oil is oleocanthal. This compound also has anti-inflammatory effects. It works similarly to ibuprofen.

Another key antioxidant is hydroxytyrosol. It has anti-cancerous effects and has a powerful anti-inflammatory effect. It’s also known to inhibit platelet-activating factor. This is one of the risk factors for stroke.

Another anti-inflammatory compound is curcumin. It stabilizes blood sugar and relieves muscle and joint aches. It can be used in soups, stews, and vinaigrettes. It’s also found in turmeric and flaxseed oil.

Olive oil is also rich in oleic acid, an omega-three fatty acid. It helps facilitate wound healing and may reduce LDL cholesterol. It may also improve bone health.

In addition, olive oil contains oleocanthal and polyphenols, which are both powerful antioxidants. Olive oil also contains a variety of other health benefits. It’s believed to be beneficial for the cardiovascular system, and may have cognitive benefits. It’s also been linked to weight loss.

Onions

Having an anti-inflammatory diet can help alleviate some of your inflammation symptoms and lead to better overall health. Chronic inflammation is a major contributor to major diseases such as cancer, cardiovascular disease and type 2 diabetes. You may be surprised to learn that many grocery store foods are a great source of anti-inflammatory properties. Whether it’s a smoothie, a meal or a snack, these foods are a great way to help tame inflammation in your body.

One of the most powerful anti-inflammatory foods is garlic. This nutrient is naturally anti-viral, anti-fungal and antioxidant. It also has a powerful immune-boosting effect. It has been used therapeutically for many years. Its anti-bacterial properties are also important.

Other anti-inflammatory foods include fruits and vegetables. These are packed with antioxidants and other beneficial compounds. These foods are also high in fiber. Fiber can help reduce inflammation in the body and also helps prevent the formation of C-reactive protein. Fiber has also been linked to improved heart health.

Beets are also a good source of anti-inflammatory compounds. They contain powerful plant pigments known as betalains. They also help protect against cancer. Beets are also packed with fiber and folate. They are an excellent source of omega-3 fatty acids. Adding beetroot to your diet can help reduce inflammation and protect against heart disease.

Turmeric

Adding turmeric to your diet can have many benefits

Adding turmeric to your diet can have many benefits. It is known to relieve inflammation, fight off infections, and promote bone health. The spice is available in fresh, dried, and powdered forms.

The spice is an excellent source of antioxidants and Vitamin C. You can easily incorporate it into your diet. It is also a good source of fiber, which will help reduce inflammation in the body.

Turmeric has also been used for medicinal purposes in different cultures, including Chinese medicine and Ayurvedic medicine. There is some evidence that it has antiseptic properties. It also contains an active ingredient called curcumin. It is an antioxidant, and it can inhibit the growth of cancer cells.

A good place to find turmeric is in the spice aisle of your local grocery store. You can also purchase turmeric supplements. However, turmeric does not have all of the nutrients your body needs, so a balanced diet is the best way to get the most benefit from this spice.

Turmeric is a powerful antioxidant, and it can also be beneficial to your heart. Studies have shown that it can lower bad cholesterol and protect your heart from heart disease.

It is also known to help cure a cold or flu. Studies have also shown that it can help relieve pain and inflammation in osteoarthritis.

Coldwater fatty fish

Including coldwater fatty fish in your diet is one of the top anti-inflammatory foods you should be eating in 2023. They’re rich in omega-3s and contain essential protein, which can help protect your heart. They’re also low in calories, so they can help slim down.

They’re a great source of fiber and antioxidants, which can fight inflammation. They also contain vitamin B12, which can support nerve function.

Other foods high in omega-3 fatty acids include walnuts, beans, and tuna. They may also help reduce chronic diseases, such as heart disease and arthritis.

Coldwater fatty fish should be eaten in moderation. Some types contain mercury, which can be harmful. Also, some fish are high in dioxins, which may increase the risk of heart disease.

You should also avoid processed foods, which contain trans fats. Saturated fats and sugar cause inflammation. Saturated fats can raise cholesterol and increase your risk for heart disease. Similarly, fried foods and other foods high in trans fats are also pro-inflammatory.

You should eat more fruits and vegetables in your diet. These are high in antioxidants and phytonutrients, which can reduce inflammation and help your immune system. They also contain vitamins and minerals that can lower your risk for heart disease.

Related content

  • https://www.gghc.org/the-best-foods-for-increasing-testosterone
  • https://www.gghc.org/foods-to-avoid-reduce-belly-fat
  • https://www.gghc.org/best-appetite-suppressants

Bulbine Natalensis: Closest Natural to a Steroid

Updated on August 18, 2022 by Tina Clark

Bulbine Natalensis: Closest Natural to a Steroid

Bulbine Natalensis has been used as a powerful aphrodisiac, cognitive enhancer and general health tonic in traditional medicine in its native origin, Africa.

More recently it has become of interest to the scientific community and a large body of men due to its potential as a testosterone booster and sexual function enhancer.

In fact, with respect to the testosterone increase and other effects of this herb, Bulbine Natalensis may be the most steroid-like natural supplement available.

Related Content:

What are the best legal steroids to buy form muscle growth and fat burning

What Is Bulbine Natalensis?

It’s an herb from Africa, used traditionally for its aphrodisiac / sexual enhancement properties. The interaction with the male sex organs and related hormones are the source of these effects.

Effects on Testosterone

Current study data comes from research on rats. However, given the significance of the results in all of the studies undertaken so far, there is a strong probability that the effects can be seen in human equivalent doses.

Anecdotal evidence from experienced users so far supports the research findings.

Testosterone is increased in rats with very high reliability and potency. It is important to note that dosage was a very important factor in the studies, to a point where the higher dosage of 100 mg (per kg of bodyweight) was not effective in comparison with a lower 25-50 mg/kg dose.

Dosage and other usage factors are discussed in the dosage section later in the article.

Increased testicular testosterone levels and testicle size were noted.

In some cases, up to a 346% increase in testosterone was recorded.

Why Does Bulbine Natalensis Boost Testosterone?

Bulbine increases testicular acid phosphatase as well as levels of Luteinizing Hormone (LH) and Follicle Stimulating Hormone (FSH).

These hormones are the precursors to the manufacture of testosterone in the testicles. Read about testosterone boosters

Reduction of Estrogen

A significant reduction of estrogen was found at all dosages (25, 50, 100mg per kg).

At the dose specified for highest testosterone increase – 50 mg/kg – there was a 65.1% reduction of estrogen.

Many testosterone boosters don’t have a concomitant estrogen reducing effect like this. In fact, when testosterone is increased, the aromatization of testosterone is usually increased too, which means more estrogen.

The fact that Bulbine decreases estrogen makes it quite unique, and could be considered its secret weapon.

Effects on Sexual Function and Arousal

The same studies which looked into the effects on testosterone could of course measure aphrodisiac properties and the impact on sexual function.

The aphrodisiac effect is significant if secondary to the testosterone boost. Testicle size was increased along with an increase in penile tumescence and reduction of refractory period between ejaculations.

What these mean respectively is that the erection is firmer and larger (penile tumescence), while the time it takes to become aroused again after ejaculating is reduced.

Basically: bigger, firmer erections and more sex.

Interestingly: the aphrodisiac effect is more effective than Viagra at equivalent, or even lower, dosages than Viagra.

A Natural Steroid?

What are the implications of the testosterone increase and estrogen reduction? And what of the other effects on the human body?

The potency of the testosterone boost and concomitant estrogen inhibition is extremely interesting to a whole host of potential users, ranging from bodybuilders to men suffering with sexual dysfunction and libido problems.

What is apparent is that Bulbine’s effects are perhaps the most steroid-like of any natural supplement discovered thus far. This includes the

Safety and Side Effects

There is an effect on the liver and kidneys and can be damaging if the supplement is taken for long periods of time.

Therefore, much like a steroid cycle, it is wise to only take Bulbine Natalensis for cycles of 4 to 8 weeks maximum.

The study with human subjects that took a daily dose of 650mg for 28 days (4 weeks) showed no negative effects on kidneys or liver for that period.

This suggests that 500 to 650 mg a day is the ideal dose for men for periods of 4 to 8 weeks, as it coincides with the effective dose of 8 mg/kg found in the testosterone studies.

Dosage and Usage

The optimal dosage for testosterone effects was found to be 50 mg/kg in rat studies. This converts to 8 mg/kg in human men when using the FDA’s Guidance for Industry – for estimating safe doses for adults in clinical trials.

Now, this 8 mg per kilogram of bodyweight dosage equates to:

  • A 150 lb man taking 545 mg total per day.
  • A 200 lb man taking 727 mg per day.
  • A 225 lb man taking 818 mg per day.

…and so on.

It is also advised to cycle the use of Bulbine Natalensis such as would be the case for a steroid, which exhibits similar modes of action.

NOTE: Bulbine Natalensis will have NO effect on women.

Conclusion and Important Takeaway Points

Bulbine Natalensis is a potent:

  • Testosterone Booster
  • Estrogen Reducer
  • Sexual Function Enhancer
  • Cognitive Agent

It is perhaps the most steroid-like natural supplement discovered so far, in terms of its potential testosterone increase in humans.

Though most studies at the moment are based on research with rats, the significance and consistency of the results implies there is a strong effect in humans.

Anecdotal evidence from bodybuilders and strength athletes seems to support this assumption.

One major difference when compared to anabolic steroids is that Bulbine reduces estrogen levels in males. A drawback of steroid use is that they can increase estrogen levels via the aromatase action as a result of higher than normal testosterone levels.

The simultaneous increase of testosterone and decrease of estrogen seen with Bulbine Natalensis is highly encouraging for men with a range of requirements, specifically enhanced testosterone production for muscle growth, improved sexual function and overall well-being.

A final point with respect to its steroid type behaviour is that it is completely legal to purchase and use.

The most important takeaway points are thus:

  • Use the correct dosage (even if the supplement product suggests more)
  • Use for only 4 to 8 weeks at a time
  • Avoid heavy alcohol use during the cycle

There are not many manufacturers of quality pure grade Bulbine Natalensis. The best product we have found is that made by Evolution Slimming for their sports supplement range.

References

  1. Yakubu MT(1), Afolayan AJ. Anabolic and androgenic activities of Bulbine natalensis stem in male Wistar rats. Pharm Biol. 2010 May. [http://www.ncbi.nlm.nih.gov/pubmed/20645801]
  2. Yakubu MT(1), Afolayan AJ. Reproductive toxicologic evaluations of Bulbine natalensis Baker stem extract in albino rats. Theriogenology. 2009 Aug. [http://www.ncbi.nlm.nih.gov/pubmed/19410284]
  3. Yakubu MT(1), Afolayan AJ. Effect of aqueous extract of Bulbine natalensis (Baker) stem on the sexual behaviour of male rats. Int J Androl. 2009 Dec [http://www.ncbi.nlm.nih.gov/pubmed/18710410]
  4. Jennifer E Hofheins, Scott M Habowski, Tim N Ziegenfuss, and Hector L Lopez. Short term safety of bulbine natalensis supplementation in healthy men. J Int Soc Sports Nutr. 2012.[http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3500755/]

DMAA Pre Workout – Is It The Best Supplement Choice Prior to Working Out?

Updated on November 24, 2021 by Brad Murphy

What is a DMAA pre workout and should you be using this kind of supplement to help with your workout? We review what it actually is, how to take them, when to take them and what the dangers are. We will also list some DMAA alternatives.

dmaa pre workout
DMAA pre-workout supplements are they really worth taking?

Please Note: to re-iterate the site’s policy, this article is for information and education only. In no way do we endorse the use of harmful stimulants or substances which are banned by any drug agency, or that are on their watchlist. If you are looking for a legal pre workout that is formulated legally and correctly look at CrazyNutrition Pre-Train

Although there is some degree of controversy regarding its use, DMAA (1,3 dimethylamylamine) continues to be a very popular supplement ingredient – especially in the pre-workout supplement market.

The FDA is in the process of restricting the sale and distribution of products containing the stimulant, though that has never stopped a substance’s circulation before.

People should know, however, that using DMAA comes with risks of side effects, and caution must, absolutely must, be top priority.

The present controversy surrounding the use of DMAA began after some users began abusing it and taking overly high doses and experienced severe side effects. In some cases it has even been linked to fatalities.  

Armed with this knowledge it is all too easy to put total blame on DMAA for being a dangerous ingredient. We would advise against using it. yes. However, in cases where serious side effects have occurred, the most common denominator is the user’s carelessness. 

Numerous studies also show DMAA is a safe ingredient when it is used in the recommended way. Having said that, it always makes good sense to advice from a medical professional prior to taking any new form of supplement of embarking on a weight loss/bodybuilding regimen.

What is DMAA?

DMAA is an organic compound that is traditionally sourced from geraniums. For this reason supplement manufacturers often call it geranium oil or geranium extract, but it is also known by a number of other names including methylhaxaneamine and geranamine.

It has a powerful stimulant effect that can make it particularly valuable to bodybuilders and its ability to function as a thermogenic fat burner makes it equally favoured by people who are searching for an effective weight loss supplement.

Although naturally-sourced DMAA is usually considered to be the preferable option, it is also possible to synthesize the ingredient under laboratory conditions. It has been speculated that synthetic DMAA is now more prevalent than the natural form.

A couple of supplement companies (who now no longer operate) added synthetic DMAA to a product, claiming it was sourced naturally from geraniums. This has been studied by the scientific community and shown to be false. There is no way the levels of DMAA in the products could have come from natural sources.

REF: Di Lorenzo C(1), Moro E, Dos Santos A, Uberti F, Restani P – Could 1,3 dimethylamylamine (DMAA) in food supplements have a natural origin? – Drug Test Anal. 2013 Feb;5(2):116-21. doi: 10.1002/dta.1391. Epub 2012 Sep 3

DMAA and Fat Burning

Although DMAA is known to function as a fat burner its powers can be greatly increased when it is combined with other ingredients, such as caffeine, and some studies indicate the combined powers of DMAA and caffeine may increase the metabolic rate by 35% and improve fat burning abilities by over 169% (compared to the placebo group).

Fat burning can be triggered in a number of ways. In fact, the body can trigger it without the need for supplementation and does so any time a shortage of calories occurs. This is, of course, the reason why a calorie controlled diet is so important for dieting success.

Fat burning supplements provide a means of triggering fat burning sooner than normal or in situation where fat burning would not normally be initiated. In the case of DMAA, the effect is achieved by stimulating the central nervous system in a way that sets off an internal chain reaction that achieves the desired effect.

DMAA and Bodybuilding

Like any stimulant, DMAA can be useful when taken prior to a workout session because the extra energy it provides can enable the user to achieve a higher degree of training intensity.

However it can also provide another benefit that may seem to be counterproductive.

Many bodybuilding formulations – NO (nitric oxide) boosters in particular – are designed to provide vasodilation. This is a process that causes a slight increase in the diameter of the blood vessels that allows the muscles to receive extra oxygen and nutrients.

DMAA is a vasoconstrictor, so it does just the opposite. Slightly narrower blood vessels may reduce the amount of nutrients available to the muscles, but it also encourages muscle hypertrophy with a lower intensity and some bodybuilders report favourable results.

Possible Side Effects

Despite the ongoing controversy regarding its use, numerous scientific studies show DMAA can be used in a controlled and safe manner.

REF1: Bloomer RJ1, Farney TM, Harvey IC, Alleman RJ – Safety profile of caffeine and 1,3-dimethylamylamine supplementation in healthy men – Hum Exp Toxicol. 2013 Nov;32(11):1126-36. doi: 10.1177/0960327113475680. Epub 2013 Feb 19.

REF2: Schilling BK(1), Hammond KG, Bloomer RJ, Presley CS, Yates CR. – Physiological and pharmacokinetic effects of oral 1,3-dimethylamylamine administration in men – BMC Pharmacol Toxicol. 2013 Oct 4;14:52. doi: 10.1186/2050-6511-14-52.

As with any substance, problems are more likely to arise when abused. DMAA is occasionally used as a party pill, for instance, and people who use it in this way have reported side effect such as nausea and headaches. In one case a potent mix of alcohol and DMAA resulted in a cerebral haemorrhage, but DMAA was never intended to be used in such a manner.

Should You Use a DMAA Pre Workout – Recommendations

From the scientific studies we have researched (some of which are linked out to on this page) we can draw some conclusions with respect to the use of DMAA.

Our advice: Don’t use it. There are plenty of alternative options that are safer and effective.

There may be one or two studies which show that DMAA can be used safely. The same can be said for most steroids and other drugs.  However, the exact knowledge of how your body will react, or how much of the substance is in any specific supplement is something you may not have.

Alternative Pre Workout Supplements – Instead of DMAA

A majority of pre workout supplements are made for men or made to be loosely unisex. There are very few that are made exclusively for women. Powher pre workout is refreshingly different – it has a formula that contains ingredients that have been formulated for a woman’s body.

If you are looking for a pre-workout, a muscle building supplement or legal steroid alternative D-Bal Max should be given some serious consideration. Take 3 tablets a day and turn your body into an anabolic environment to train harder, build bigger muscle and recover faster.

Does Zinc Increase Testosterone? Zinc Supplementation and Testosterone Health

Updated on April 18, 2022 by Brad Murphy

Does zinc increase testosterone levels. Is it possible to get enough from your diet to raise T levels or should you take a zinc supplement

Zinc Supplementation and Testosterone Health – Diet Might Not Be Enough

Zinc is a mineral that plays many roles in the human body. It helps maintain healthy growth and development, supports a healthy immune system, and contributes to normal energy levels. The question is: can you get enough zinc from your diet alone or should you take supplements? This article will discuss some of the best dietary sources for zinc as well as how much zinc you need per day to support testosterone production.

Is it Possible to Get Enough Zinc from Diet?

Zinc is essential for survival. As one of 24 such micronutrients, it can be found in various foods including meat and eggs.

One of the richest sources of Zinc is oysters, and it happens to be the reason why this highly regarded sea food is widely considered an aphrodisiac.

As well as improving sex drive, Zinc is a key component of the endocrine system (hormonal processes), immune system and enzyme function, while acting as a powerful antioxidant and protecting the prostate.

Other Foods High in Zinc

The best dietary sources of zinc include oysters, red meat and poultry. Other good sources include: crab, lobster and other seafoods; dairy products such as milk and cheese; beans, nuts & seeds (like pumpkin & squash seeds); grains like wheat bran cereal.

Vegetarians need to pay attention because many plant-based foods contain high levels of phytic acid which can interfere with zinc absorption in the body. The following list shows you some common vegetarian options that are high in zinc: cashews; sunflower & sesame seeds; buckwheat flour; oatmeal ; soybeans ; quinoa .

Also keep an eye out for fortified cereals since they tend to be a good source too! You will also find small amounts of zinc in fruits like oranges and grapefruit, as well as vegetables including spinach & broccoli.

It is, however, Zinc’s interaction with testosterone and estrogen that we’re going to concentrate on in this article.

Sweating (Zinc) Bullets

Zinc is lost from our bodies via perspiration. Replenishment is therefore vital, considering the broad spectrum of influence it has in our systems.

We will come to discuss Zinc’s effect on testosterone levels in more detail, but it’s worth mentioning here that athletes, gym goers, sports players and anyone who leads an active life – indeed anyone who sweats a lot – would do well to ensure they are getting enough zinc for its optimization of testosterone production alone.

Supplementation is probably the easiest way to adequately replenish as it is sometimes difficult to absorb enough through diet alone – especially for people who exercise regularly.

Zinc and Testosterone

Studies have shown that zinc can bind to androgen receptors and therefore increase circulating testosterone levels.

People with a deficiency, or those who are heavily active and/or sweat a lot, will experience a reliable increase towards optimal levels of testosterone by simply supplementing a small amount daily (see below for dosage recommendations).

In other words, rather than this boosting your testosterone production above and beyond its natural potential, it normalizes it and therefore provides a solid base with which to work.

While many athletes and gym rats are struggling to make gains due to lack of replenishment, someone who supplements zinc on a daily basis can at least check that off their list of potential obstacles.

Zinc and Estrogen

In higher doses, zinc has been shown to be an aromatase inhibitor. This is the natural conversion of testosterone to estrogen.

For men looking to build muscle, a reduction of this aromatization process is very desirable.

It keeps free testosterone circulating for longer and reduces some estrogenic effects such as gynecomastia (man-boobs) and excess water retention (which can make you look bloated and therefore hide muscle).

Other Clear Benefits of Zinc

Don’t forget their are plenty of other positives to supplementing with zinc. Here are a few:

  • Increase in growth factors (IGF-1), which may aid in muscle growth and recovery
  • Reduction of LDL-C (“bad” cholesterol)
  • Decreased levels of depression
  • Acne reduction

What’s the Best Zinc Dosage to Increase Testosterone?

About 10mg is optimal for long term, daily supplementation, to minimize risk of deficiency through exertion and/or excessive sweating, and to keep testosterone levels healthy.

Higher doses are tolerable to a level of 100mg a day but only in the short term (i.e. less than a 4 month cycle).

The tolerable upper limit for extended use appears to be about 40mg a day.

Recommendations for Zinc Supplementation

It’s definitely worth checking which zinc-rich foods are in your everyday diets. Legumes, meats and eggs contain it in higher levels than most groups.

However, if you are into lifting weights, crossfit, endurance sports and activity in general…or if you are simply a sweaty person, it is absolutely worth supplementing daily.

Something that works for most of our clients is to take a combined testosterone booster that contains several ingredients that work together to actually boost testosterone levels.

A good product will definitely be based on Zinc, like TESTOPRIME which is noted for its potency. We think it is the best product released this year.

What Else Should you know about zinc?

The amount needed for men is 11mg per day while women need around only eight mg. It’s important to note that the RDA (recommended daily allowance) for children varies based on age group (see below).

Zinc toxicity can cause nausea, vomiting, loss of appetite, abdominal cramps and diarrhea so it’s important not go overboard with intake! Also keep in mind that alcohol consumption can interfere with zinc absorption which may increase your risk for deficiency if you drink too much.

Recommended Daily Allowance – Children ages 0-14 years old: Male/Female = 300mcg/210mc

Zinc and Testosterone References

  1. Jalali GR et al. Impact of oral zinc therapy on the level of sex hormones in male patients on hemodialysis. May 2010 [http://www.ncbi.nlm.nih.gov/pubmed/20446777]
  2. Kilic M. Effect of fatiguing bicycle exercise on thyroid hormone and testosterone levels in sedentary males supplemented with oral zinc. Oct 2010 [http://www.ncbi.nlm.nih.gov/pubmed/17984944]
  3. Kilic M et al. The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Feb-Apr 2006 [http://www.ncbi.nlm.nih.gov/pubmed/16648789]

Zinc and Estrogen References

  1. Om AS, Chung KW. Dietary zinc deficiency alters 5 alpha-reduction and aromatization of testosterone and androgen and estrogen receptors in rat liver. Apr 1996 [http://www.ncbi.nlm.nih.gov/pubmed/8613886]

DMBA 1,3-dimethylbutylamine for Fat Burning and BodyBuilding

Updated on March 15, 2022 by Brad Murphy

DMBA (1,3-dimethylbutylamine) is found listed on the labels of a number of weight loss products.

The ingredient is also favoured by many manufactures of bodybuilding supplements and the fact that it can deliver very good results when used in both types of supplement has ensured DMBA is also a hit with supplement buyers.

Unfortunately DMBA has never really been tested on humans.

The same can be said of many popular supplement ingredients, but in the case of DMBA this appears to have become a big issue and the ingredient has been receiving a lot of bad press of late.

What is DMBA?

On a chemical level DMBA is very similar to AMP-citrate; an ingredient that is highly favoured by many members of the bodybuilding community.

It is also often compared to the equally controversial ingredient DMAA, but it is generally accepted that DMBA has the greater potency and can provide better results, both as a fat burning pill and as a bodybuilding supplement.

Most of today’s DMBA is synthesised in laboratories located in Asia. It is produced in powder form and anyone looking at its whiter than white appearance could be forgiven if they began to wonder if the ingredient is really as black as the media are trying to paint it.

As with most controversial compounds in the supplement industry, the safety of DMBA and the risk of side effects aren’t going to be well defined any time soon.

The pervasive issues of minimal authoritative control, limited human trials and lack of true dosage data are going to hound ingredients like this one until some manufacturer takes it upon themselves to spend the necessary cash to do clinical tests.

Even then, the money factor tends to skew the truth, and what profit-making company puts a high-selling product under the microscope to test its safety – unless they are ordered to?

If it ain’t broke, don’t fix it would be the message between-the-lines. In the case of questionable synthetic substances designed to stimulate the central nervous system, the deeper reasoning tends to be; we don’t know if it’s broke but it sells like hot cakes so we ain’t gonna fix it!

Anyway, the point I’m trying to make is – use it at your own risk, but if you really want to then please do these two things:

  1. Start small – micro-dose first, to see how your body deals with it. Even if it’s a multi-ingredient supplement.
  2. Go steady on the intensity of your workout until you know how you go with DMBA. It is a powerful, heart accelerating stimulant, after all. Don’t do a Max Heart-Rate treadmill run after taking it!

DMBA Fat Burning Benefits

DMBA assists weight loss by initiating thermogenic fat burning. This is a process by which calories are converted to heat. Science informs us that everything in the universe is energy in one form or another and heat is the lowest form of energy.

The calories provided by food are a form of chemical energy. When the body is provided with too many calories those calories are converted to body fat (a different form of chemical energy).

When DMBA is introduced to the body it initiates a chemical reaction that produces a slight rise in the body’s core temperature which then, via a complicated set of processes, causes the body to begin losing an increased amount of calories as heat.

Then, as the body is robbed of its main energy supply, it is forced to turn to its back up energy provider, body fat.

DMBA Bodybuilding Benefits

DMBA is a potent stimulant that can be very useful for providing extra energy so, not surprisingly, it is often favoured by bodybuilders who are looking for a pre-workout supplement to provide them with the extra edge they need to train harder and get better results.

It is also worth noting DMBA has a greater bioavailability than many similar ingredients and is, therefore, usually faster acting.

The fact that DMBA can also provide fat burning provides an added bonus that bodybuilders are sure to appreciate because hard, toned, muscles cannot be shown off to their best advantage if they are covered in layers of fat.

There are other fat burning supplements for bodybuilding to help fat loss and cutting that are less controversial.

DMBA vs AMP-Citrate

The fact that DMBA and AMP-citrate are so similar can often make the process of choosing the right supplement more difficult than would normally be the case.

On a chemical level the only difference is DMBA is bound to a molecule of hydrochloride, while AMP-citrate is bound to a molecule of citrate.

So which is the best? As is often the case scientific opinions can differ, but it is generally accepted that DMBA is the more powerful of the two.

Possible Side Effects of DMBA

Just like any other ingredient, DMBA may cause some users to experience side effects and the severity and range of side effects will vary on an individual basis.

Many people may experience little or no side effects at all, but possible side effects include headaches, insomnia, and increased heart rate.

Again, such side effects are typical of many other ingredients, so the present controversy surrounding the use of DMBA as a supplement ingredient appears to be largely due to the lack of testing on humans.

Typical Usage

Dosage is also somewhat of an issue because there are no official recommendations regarding this, but many manufacturers suggests a dosage of 150-200mg.

This is less than a typical dosage of AMP-citrate, but bearing in mind the fact that DMBA has a greater potency the dosage could be seen to be about right.

The recommended dosing intervals vary from one product to the next, but when DMBA is taken for weight loss the doses are usually spread throughout the day and timed to correspond with a main meal.

When taken as a bodybuilding supplement at least one of the doses is usually taken before training is commenced. In all cases, the product packaging should provide the best indication of how to use specific products in a safe and effective manner.

Related content:

  • Ostarine (MK-2866) works by attaching itself to specific proteins in the human body called androgen receptors. Once it affixed itself in the receptors, it further directs it to grow lean muscles. 
  • Bulking and cutting to build muscle and burn fat – Bulking and Cutting, here is the quick route to packing on muscle and stripping fat so that the lean muscle mass shows through.
  • YK11 Myostatin or YKBulk. If you want to bulk up quickly and thinking using YK11 Myostatin then use YKBulk instead – it’s just as good, cheaper and won’t cause side effects. It’s also legal!

L-Carnitine – What Is It, When To Take It, How To Take it and More

Updated on January 1, 2022 by Brad Murphy

Supplement companies have become L-Carnitine pushers.

It’s gotten to the point where I’m rolling my eyes reading something like, “our product contains a full clinical dose to melt fat and send your energy levels through the roof”.

L-Carnitine supplements

When that starts to happen, I feel the need to write an article on the subject to help you wade through the industry’s swamp of exaggerated claims and twisted scientific interpretation.

So, here it is: everything you need to know about L-Carnitine (and its variations). What it can and cannot do for you, how much you should take, what products to look out for, and what to avoid.

There are several forms of L-Carnitine supplement (or supplements containing L-carnitine) , depending on how the compound is paired with another, to maximize different biological effects.

They include:

  1. L-Carnitine
  2. Acetyl-L-Carnitine (ALCAR)
  3. L-Carnitine L-Tartrate (LCLT)
  4. Glycine Propionyl L-Carnitine (GPLC)

You may also see it written as:

  • Acetylcarnitine
  • Levocarnitine
  • L-3-hydroxy trimethyl aminobutanoate (I mean, obviously, right)

L-Carnitine, in its various forms is promoted by supplement companies for the following benefits:

  • Fat burning
  • Physical/exercise performance
  • Muscle growth
  • Energy
  • Cognitive function
  • Anti-depressant
  • Insulin sensitivity
  • Cardio vascular health

It can be found in liquid and powder form, in fat-burners, diet pills and pre-workout powders.

I’ll cover all of that, but for now, let’s start with the basics.

L-Carnitine what is it

What Is L-Carnitine?

L-Carnitine is most like a B vitamin, but it also acts a lot like an amino acid.

In fact, it’s formed from two amino acids: Lysine and Methionine within the liver and kidneys.

So, it looks, sounds and behaves like an amino acid, and for the sake of simplicity most people will refer to it as such.

Others label it a “vitamin-like” or even “amino-acid-like” compound.

Having been studied for nearly seven decades now, we know quite a lot about l-carnitine, but some of its effects still remain to be fully explained.

Being able to synthesize it endogenously, and obtain it from animal tissue, the omnivores amongst us are rarely deficient in L-Carnitine. However, because it is mostly found in meats (with a little absorbed from milk) vegans and vegetarians have less.

Vitamin C dependent enzymes, Vitamin B6, niacin and iron play a role in the synthesis of l-carnitine. Therefore, deficiencies in any of those can also be problematic for endogenous l-carnitine levels.

Biosynthesis of l-carnitine only accounts for about 25% of your daily requirement. The rest must come from food and milk.

NOTE: Vegetarians and vegans should probably supplement l-carnitine, but there is a distinct lack of research involving human subjects, leaving many people unaware of the likely benefits.

There is also some debate as to how vegetarians who do not supplement l-carnitine seem to avoid a deficient state. Modern research suggests it could be a regulatory feedback mechanism that enhances bioavailability, increases biosynthesis and reduces urinary waste to mitigate the otherwise low intake.

One study showed that supplementation increased muscle and plasma l-carnitine concentration but did not improve/affect muscle performance/function or energy metabolism.

Our bodies can store about 20 grams of l-carnitine on average. Ninety-five percent of that is in our muscle tissue and heart, while the remainder is in circulation through our blood and post-production in the liver and kidneys.

Its absorption ratio is much higher from food (~70%) than it is from supplements (~16%), which might be because the lower doses in food are more readily absorbed than supplemental doses, which can be upwards of 1500mg per day.

Due to the massive difference in total dosage, however, you’ll still absorb a lot more from supplements than you will from food. This also means vegans, vegetarians, meat and dairy eaters are pretty much on a level playing field after supplementation.

It’s one of those ingredients that truly cannot be ingested from your diet in the quantities you can get in supplement form.

What does L-Carnitine do

What Does L-Carnitine Do?

In layman’s terms: L-Carnitine transports fat through the otherwise impermeable inner mitochondrial membrane, where it can be burned (oxidized) for use as energy [source].

During Low-Intensity exercise, l-carnitine acts as the platform for an enzyme called CPT1 to transport long-chain fatty acids into the mitochondria of cells. The mitochondria – essentially our cellular power stations – can use these fatty acids as fuel for metabolic processes.

This movement through the membrane to the mitochondrial compartment of the cell is known as mitochondrial flux.

During High-Intensity exercise l-carnitine forms acetylcarnitine which maintains a pool of Coenzyme-A, essential for mitochondrial flux to continue.

Given the depletion of the free carnitine pool for the formation of acetylcarnitine, an increase in muscle carnitine content (from supplementation) would provide additional substrate for the fatty acid translocation to continue even longer.

This process allows for mitochondrial ATP (adenosine triphosphate) production and delays glycolysis/hydrolysis (carbs) driven ATP production.

In basic terms, l-carnitine provides a buffer which prolongs the use of fat as fuel rather than switching to carbohydrates.

Additionally, this would delay the production of lactic acid and thus reduce muscle acidosis and the fatiguing effect to performance.

The result is a lowered perception of effort/fatigue combined with additional fat-burning activity.

Increasing the provision of l-carnitine through muscle carnitine storage is therefore one of the main reasons for supplementation.

To sum up: L-Carnitine supplementation is primarily used for:

  • increased fat burning during exercise
  • reduced body fat mass accrual
  • reduced fatigue during intense exercise
  • enhanced fitness and physique parameters (due to increased exercise ability)

How Important Is L-Carnitine?

It’s essential.

Within populations that don’t get enough, people can enter a deficient state. Symptomatic of that deficiency, are few potential health risks:

  • Early onset dementia
  • Muscle atrophy/weakness
  • Hepatic (liver) dysfunction
  • Cardiomyopathy (diseased heart/cardiac tissue stiffening, scar tissue etc.)
  • Skeletal muscle myopathy

The vast majority of people will never need to consider such health issue because so little is required and it is prevalent in a rounded diet. There is also that potential for a safety switch that alters absorption ratios to fix low intake.

As for the importance of l-carnitine supplementation – it depends on your dietary intake. If you live in a developed country and eat a diet that incorporates meat, you shouldn’t have a deficiency.

Like I said, first world vegetarians and vegans should think about supplementing, despite modern research showing that other mysterious regulators are at work to raise endogenous levels.

Some congenital defects or acquired damage to organic cation transporter mechanisms can lead to carnitine deficiencies and the aforementioned cardiomyopathy and skeletal muscle myopathy.

Regardless of the problems a deficiency can cause, it is still not classified as a vitamin or mineral because it can be biosynthesized to some degree from methionine and lysine.

It’s best described as “conditionally essential”, where under certain conditions it can cause a state of deficiency and disease and.

Aside from all of that, commercial supplements are, generally speaking, intended for the benefits I listed in the introduction, rather than for avoidance of a diseased state. This is because it has been found in some research to provide benefits at dosages far above those possible from dietary intake.

fat loss

L-Carnitine for Muscle Growth and Fat Loss

I’d say that the heavily marketed claims of enhanced muscle growth and/or fat loss are the reasons most people have landed upon this article. If you’re one of them, then thanks for reading this far.

There are a lot more reported benefits of l-carnitine supplementation, and some of them feed into the muscle gain and weight loss effects. In which case, they will also be discussed here.

I’ll get to the other unrelated benefits later, but if you’re itching to know whether the money you put down on your pre-workout or fat-burner was well spent, then this section is for you.

The following studies highlight some very important information with respect to how l-carnitine works when you supplement it, what dosages are effective and under what conditions it is effective.

1989 Study on Elite Athletes

One of the larger studies on L-Carnitine was conducted back in 1989.

The scientists took 110 elite level athletes, including those that competed in rowing, kayak, canoe, swimming, weightlifting and long-distance running.

Subjects were given 1000 mg (1 gram) of l-carnitine per day for 3 weeks. They observed differences in athletic performances after a single dose and following the 3 week course.

Single doss increased the following parameters:

  • Physical output
  • Lipid metabolism
  • Muscular function (as contraction force)
  • Lactate accumulation (i.e. a reduction)

The full three week course improved the following parameters:

  • Lipid metabolism
  • Muscular potential
  • VO2 max
  • Behaviour
  • Biological output

The scientists attributed the improvements to the increased transportation of fatty acids into the mitochondria of cells to be used as a fuel.

Basically, l-carnitine assists the process of fatty acid transport into the mitochondria (your cellular power engines) to be burned as fuel.

This has two major effects:

  1. It increases the energy in muscle cells, thus allowing for greater power. Greater power output leads to enhanced overcompensation and muscular potential grows over time.
  2. Fatty acids being taken from adipose tissue to be burned as fuel in mitochondrial cells reduces the fat which is stored and so reduces total body fat over time.

Drawback: The 1989 study was only 3 weeks in length. This is short by any supplement study’s standards if only because some of them only begin to have an effect after a few weeks of consistent use.

This didn’t appear to be a problem here as the scientists recorded some extremely positive results. As you will see, however, later studies were up to 24 weeks in total and involved more accurate measurement techniques.

Comparing Pre and Post Millennium L-Carnitine Studies

Those are some good results, but not all l-carnitine studies tell the same story. Some show little to know improvement in performance, while others still appear to find different benefits.

The latter could be due to the design of the study and of course what the scientists are measuring, but how can we explain the differences in studies that are essentially measuring the same thing?

In fact, the results from studies involving trained athletes, including resistance trained men, are pretty unreliable.

This might be in part due to unreliable testing and old methodologies. Perhaps comparing a 30 year old study to one conducted in the last few years is not fair because the quality of the two are probably not equal.

Continuing with that logic, studies conducted after the year 2000 do show, on the whole, that l-carnitine supplementation does have a positive impact on physical performance, fat metabolism, muscle recovery, fatigue and cognitive function.

One important, and likely correct, theory is to do with how l-carnitine is consumed. The studies you are going to learn about below are true game-changers in this respect.

In the case of the 2011 and 2013 studies below, the L-Carnitine was ingested along with a carbohydrate drink. This was thought, and thus proven to be, a reliable means of increasing muscle carnitine content via an insulin-mediated pathway.

Previous studies had not applied this methodology consistently, hence why the results had been inconsistent to that point. If l-carnitine was supplemented, it may not have gotten into the muscle tissue sufficiently to exert its benefits.

Groundbreaking Study with Humans – 2011

Chronic oral ingestion of l‐carnitine and carbohydrate increases muscle carnitine content and alters muscle fuel metabolism during exercise in humans. Benjamin T. Wall et al. 2011. The Journal of Physiology.

Up until the 2011 study, everyone was still confused about l-carnitine. Results of previous studies had been inconsistent, and the study designs themselves weren’t always up to par.

The 2011 study aimed to enhance the study design and build upon findings from the past, which highlighted the effects l-carnitine supplementation can have on muscle and exercise performance.

From the work that came before their study, the scientists felt it was reasonable/logical to conclude that by increasing the muscle carnitine reservoir (storage) via supplementation, a person could positively affect their muscle fuel metabolism in a couple of ways.

The largest dynamic would be largely determined by the intensity level of exercise.

Together, there was a study objective, followed by three hypotheses:

Objective: Determine whether chronic L-Carnitine plus carbohydrate feeding (in healthy men) increased muscle carnitine content to the same degree as their previous lab studies.

Hypothesis 1: Increased muscle carnitine content would decrease glycogen usage and increase/sustain fatty acid usage as fuel during low intensity exercise.

Hypothesis 2: When carnitine switches to acetylcarnitine during high intensity exercise, increased muscle carnitine content would increase mitochondrial flux, and therefore ATP production, thus reducing anaerobic ATP production and the concomitant lactic acid/lactic acidosis.

Hypothesis 3: Those positive effects of increased muscle carnitine content would improve high intensity exercise performance.

The study lasted 24 weeks, and involved 14 healthy, male recreational athletes in their mid-twenties who engaged in triathlon training (run, bike, swim) 3 to 5 times per week.

Volunteers were tested before commencing the study’s experimental visits to determine their VO2max (maximum amount of oxygen an individual can use during a maximal output exercise session).

Their VO2max was tested again after the study to ensure no significant improvement in aerobic capacity had been made (meaning the supplemental protocol would be the cause of any significant change in performance).

The Experiment

Subjects visited the lab 3 times over the 24 weeks with 12 weeks between each. They exercised on a cycle ergometer for:

  • 30 minutes at 50% max output, followed by
  • 30 minutes at 80% max output, followed by
  • 30 minutes of a work output performance test

The third 30 minute spell there is an “all out” performance test but where the cycling cadence is under the subject’s own control rather than a pre-determined percentage of VO2max to exhaustion.

The scientists had determined from previous studies that “volitional cycling cadence” for a fixed time was a better measure of endurance exercise performance.

The Study Supplementation Protocol

The fourteen men were split into two groups.

Important: Insulin stimulates the transport and uptake of carnitine into muscle, which is why a carbohydrate drink was used as the delivery method in this study.

  1. Group 1: Consumed 80 grams of an orange flavoured carbohydrate drink (~600 calorie) twice per day for 168 days.*
  2. Group 2: Consumed the same drink PLUS 2 grams (2000mg) of l-carnitine twice per day for 168 days.

*the first drink was taken at breakfast time and the second 4 hours later. Again, this was based on previous research which showed this to be a viable way to increase carnitine retention.

Samples and Analysis

At each of the three visits, several samples were taken from the subjects for analysis.

  1. Blood samples for blood glucose, insulin and of course carnitine levels.
  2. Muscle biopsies from the vastus lateralis (largest quad) at rest and within 5 seconds of finishing exercise, both at 50% and 80% VO2max (while they were still sat on ergometer) for free carnitine, acetylcarnitine, and long-chain acylcarnitine as well as ATP, phosphocreatine, creatine, lactate and glycogen

Let’s just talk about those muscle biopsies for a second.

Study write-ups discuss muscle biopsies with the usual detached/objective scientific voice, but they are an intense procedure for the subject.

A biopsy is the surgical removal of muscle tissue. In this instance, the researchers used the Bergstrom percutaneous needle method. Despite sounding rather mild, it still removes a chunk of muscle a few millimetres in cross section, and has to be taken deep enough to ensure 100% muscle tissue extraction.

With that in mind, remember that these med were subjected to 3 of these biopsies per visit, and two of them within 5 seconds of peddling on an ergometer. What’s more the second and third bioposies were done on the bike immediately before cycling for 30 minutes at 80% VO2max and 30 minutes at volitional max respectively.

It’s safe to say that these dudes are pretty incredible, and to do this for the advancement of sports science is honourable.

What I’m saying here is: if you ever meet anyone who’s been subjected to a muscle biopsy, or 9, then buy them a drink. We all benefit from the data that comes out of these studies, but not all of us get sliced up while doing an intense workout in the process.

Study Results

The results of the 2011 l-carnitine study can be summarized as follows:

  1. The Carnitine group has no change in body mass over the 24 weeks, where the control group gained over 5 lbs.
  2. Blood total carnitine concentrations were greater in Carnitine group after 12 and 24 weeks of supplementation.
  3. Perceived exertion after the 24 week visit was lower in the Carnitine group compared to the control group
  4. Muscle total carnitine content was 30% greater in the Carnitine group after 24 weeks compared to control.
  5. Resting Free Carnitine trended to 30% greater in Carnitine group over control

The next sub-section is a continuation of the results, but merits some additional focus…

Significant Differences in Metabolic Response to Exercise Intensity

Following the low intensity exercise (50% VO2max) muscle glycogen content was 35% greater in the Carnitine group compared to control. This equated to 55% less glycogen being used during the exercise.

Also, free carnitine was 78% greater in the Carnitine group compared to control.

After high intensity exercise (80% VO2max) muscle glycogen was 71% greater in the Carnitine group over control. This was due to the reduction in glycogen usage during the low intensity exercise and so there was no difference in glycogen usage between groups after high intensity exercise.

However, muscle lactate content was 44% lower in the Carnitine group over control following the 80% VO2max cycling. This means of course that less lactic acid was produced during exercise, which in-turn means less anaerobic ATP production was required.

There was also a trend towards greater acetylcarnitine and free carnitine in the Carnitine group.

Work output performance exercise – the 3rd/last 30 minute exercise spell of “all out” volitional cycling – was found to be no different between groups until the 24 week visit.

At 24 weeks, the Carnitine group acheived 35% greater output compared to the control group. This was an 11% increase compared to the carnitine group’s baseline measured at the start of the study before the visits.

Takeaways from the 2011 Study

This was the first study that demonstrated a reliable method to increase muscle carnitine content, with the co-ingestion of a carbohydrate drink.

The increase of 21% is not small either.

Neither is the 55% less glycogen usage during low intensity exercise. To any endurance sport athletes out there, that result should get you pretty excited because it leaves more glycogen for the more intense efforts.

Also, for anyone who exercises in the low intensity range for fat loss, it should be even more exciting. The energy required to exercise must come from somewhere, and if more than half the glycogen is being used then it is coming from fat stores.

Another blinding result is the large difference in lactate production at high intensity exercise that l-carnitine supplementation appeared to facilitate compared to control.

While the control groups’ lactate production increased at both 12 and 24 weeks compared to baseline, the Carnitine groups increased initially at 12 weeks but then returned to baseline levels at 24 weeks.

Matching baseline might not sound amazing but bear in mind that the men’s glycogen stores were increasing. That increase caused the control group to use more glycogen and thus anaerobic respiration, which produced more lactate.

The Carnitine group at 24 weeks even reduced their lactate production from 12 weeks and saw a zero increase compared to week 0, despite a concomitant rise in glycogen storage.

This again means that more ATP is produced via mitochondrial membrane flux rather than through anaerobic respiration.

All of these advantages set the athletes up for a 35% greater output during the “all out” work output exercise.

What remained to be studied after this was the finding that body mass remained the same in the Carnitine group compared to a >5 lb increase in the control group, despite both groups taking on a calorie surplus from the drink.

There is a hint in the discussion of the 2011 study that it could again be down to the Carnitine supplementation and the upregulated fat metabolism it clearly causes, but they quite rightly don’t stray from the study’s findings.

L-Carnitine Prevents Body Fat Accumulation in Humans – 2013 Study

The follow up study that came in 2013 dealt with that body mass observation during the 2011 study, where the Control group added over 5 lbs on average, and the Carnitine group added no body mass despite all subjects consuming a calorie surplus.

Skeletal muscle carnitine loading increases energy expenditure, modulates fuel metabolism gene networks and prevents body fat accumulation in humans. Francis B. Stevens; Benjamin T. Wall et al. 2013. The Journal of Physiology.

So, while the 2011 study was exciting with respect to muscle carnitine content; physical performance and energy metabolism, the 2013 study took a closer look at the energy metabolism aspect.

Perhaps most importantly for a lot of people, the emphasis on body fat mass could tell them with more certainty as to whether l-carnitine was a viable weight loss supplement.

Let’s recap that 2011 body mass observation:

– L-Carnitine (at 2.7g/day) plus carbohydrates (at 160g/day) supplementation by the carnitine group prevented them gaining a 5 lb increase in body mass, that the control group (carbs only) experienced, after the first 12 weeks of study.

That observation is almost worthy of the following assumptions:

  • The 5 lbs body mass was fat mass in the control group
  • The L-Carnitine supplementation prevented the accumulation of that fat mass in the carnitine group

In the 2013 study, the scientists wanted to follow a carnitine + carbohydrate feeding program again, similar to the 2011 study.

Additionally, they decided to measure the expression of nearly 200 genes associated with carnitine and energy (fuel) metabolism in the subjects.

Gene expression would bolster the insight gained from the invasive scientific analysis alongside, plus that of the 2011 study.

Hypothesis: that any change of energy metabolism as a result of increased muscle carnitine content would occur alongside adaptations in expression of genes related to fuel use, mitochondrial function and insulin signalling.

Given the similarity of the study procedure, we should skip on ahead to the results.

Study (2013) Results

Again, just like the 2011 study, the control group put on weight after 12 weeks. The carnitine group did not.

The weight increase was entirely due to an accrual of body fat mass.

  • Control group gained 4.2 lbs +/- 1.5 lbs of fat
  • Carnitine group gained ZERO

Energy expenditure also increased over the 12 weeks in the Carnitine group, but not in the control group.

  • Control group did not increase energy expenditure
  • Carnitine group increased energy expenditure by 6% compared

Perhaps as important as this finding is that:

  • Control group – the control group experienced a negative change in energy metabolism compared to their baseline readings at the start of the study
  • Carnitine group – every member of the carnitine group experienced a positive change in energy expenditure compared to their baseline

This result is almost certainly down to the carnitine group’s increased metabolism of fat which trended to 10% compared to their baseline.

  • Control group – no significant change in fat oxidation compared with baseline
  • Carnitine group – trending to 10% increased in fat oxidation compared to baseline

Remember the enzyme CPT1 that I mentioned in the What Does L-Carnitine Do section?

Carnitine Palmitoyltransferase 1 (CPT1) is the enzyme derived from its substrate l-carnitine, and is responsible for the transfer of long-chain fatty acids through the mitochondrial membrane for oxidation.

These long-chain fatty acids arrive at the mitochondrial membrane attached to Coenzyme A (CoA), where CPT1 transfers the acyl group (including the fatty acid) to l-carnitine. This combination can then travel through the membrane to be oxidized.

The 2013 study showed the following:

  • No change in maximal muscle CPT1 activity after 12 weeks in either group;
  • however: Muscle total long chain acyl-CoA content at rest increased fourfold in the carnitine group compared to baseline AND the control group (who’s remained at baseline)

This 4 x carnitine content in the muscles is similar to when fuel metabolism switches to fat oxidation during rest periods from exercise where muscle carnitine stores are high.

However, the fact that CPT1 activity did not change counters the other findings of this study. The scientists themselves could not explain this, and determine that further research is required.

A possible explanation would be that CPT1 maximal activity is not solely determined by quantity of CPT1 protein but rather its capacity when dealing with a greater concentration of Acyl-CoA (which Carnitine content causes in the muscle).

Gene Expression

The most “enriched” functional pathways from the genetic testing were:

  • Fatty Acid metabolism
  • Insulin signalling
  • PPAR signalling

All three of which are heavily involved in the processes of fat oxidation/metabolism, carbohydrate transport and triglyceride (more fat) metabolism respectively.

It certainly appears as though increased carnitine content can mitigate the negative effects of carbohydrate caloric surplus on insulin signalling.
Takeaways from the 2013 Study

Once again the advantages of increasing muscle carnitine content were shown with this study.

1. Over 4 lbs of body fat accrual experienced by the control group (just carbs) was completely avoided by the carnitine group after 12 weeks of supplementation and 20% increase in muscle carnitine content, all during carbohydrate caloric surplus.

2. Low intensity exercise energy expenditure increased by 6% in the carnitine group compared to zero in control, most likely due to additional fat oxidatiom.

3. Low intensity exercise fat oxidation increased in every subject of carnitine group, trending to 10% compared to baseline and markedly more than control.

4. Resting muscle long-chain acyl-CoA increased by 200% in carnitine group compared to baseline AND control. This is indicative of a switch to fat metabolism during rest periods. Additional carnitine content in muscles extends process.

5. Seventy three out of 187 genes measured increased expression in carnitine group.

The three genes that changed the most are critical for (a) insulin signalling; (b) PPAR signalling; and (c) fatty acid metabolism – all supported the hypothesis that chronic (long-term and consistent) muscle carnitine loading can improve energy metabolism.

In basic terms, increased muscle carnitine content can increase fat metabolism during low intensity exercise and prevent fat mass storage during carbohydrate caloric surplus.

The potential for increased/improved insulin sensitivity can also be inferred.

What Are the Additional Benefits of L-Carnitine Supplementation?

The above studies focused on physical performance at both high and low intensity, energy metabolism (inc. a genetic context), fat loss and insulin health.

Perhaps the 3 most exciting benefits from those studies are that L-Carnitine supplementation:

1. Triggers significantly increased fat burning as fuel over muscle glycogen

2. Prevents fat mass accrual even in carbohydrate calorie surplus

3. Reduces perception of fatigue significantly during intense exercise

…but that’s not where the reported benefits of l-carnitine supplementation end.

Other benefits you’ll be interested in are as follows:

4. Increased Blood Flow and Muscle Pumps via Nitric Oxide production and protection (Atalay Guzel N et al)[https://europepmc.org/abstract/med/25289711]

5. Increased Testosterone by increasing androgen receptor density – and upregulating them in muscle – tissue (Kraemer, William J. et al)
6. Decreased Muscle Soreness/Damage
7. Improved Recovery
8. Improved Sexual Health
9. Acetyl-L-Carnitine (ALCAR) improves Cognitive Function

How To Take L-Carnitine

L-Carnitine, irrespective of the specific form, should be consumed with carbohydrates. It’s advantageous to consume protein alongside your l-carnitine and carbs as well.

Without a relatively high insulin spike your l-carnitine supplement is much less effective.

You shouldn’t worry about this though because, as the researchers have shown, it improves your insulin function anyway, favours fat burning and prevents carbohydrate driven weight gain.

Furthermore, it’s wise to split your total daily amount of l-carnitine into two separate servings.

  1. 1st serving at breakfast
  2. 2nd serving with post-workout meal/shake OR with lunch on non-workout days

Next, I’ll talk specific numbers on dosage and carbohydrate/protein feeding.

Recommended Dosages of Various L-Carnitine Supplements

The following are the average recommended doses of the different forms of l-carnitine supplements:

L-Carnitine

Take 3 grams (3000mg) of straight L-Carnitine a day, following the feeding guidelines

Acetyl-L-Carnitine (ALCAR)

Acetyl-l-Carnitine has a higher absorption ratio from the intestines compared to the other forms and thus can be found in capsule supplements and taken at lower doses.

Up to 1500mg of ALCAR split into a couple of doses over the course of the day should be enough.

L-Carnitine L-Tartrate (LCLT)

This form of l-carnitine is typically used as a performance enhancer and for improving overall power output during a workout. You’ll find it in pre-workout supplements, but it’s still best taken with a source of carbohydrates.

Daily doses of 1-4 grams (1000 to 4000mg) are common but I’d aim for the upper end of that as with straight l-carnitine and take 3000mg of LCLT.

Glycine Propionyl L-Carnitine (GPLC)

Similar to l-carnitine and LCLT you should take about 3000mg in total over the course of the day. This form is best for enhancing blood flow and getting a decent muscle pump.

For muscle pumps, it works in combination with other ingredients that boost NO like L-Citrulline.

Protein and Carbohydrate Requirements with L-Carnitine

As previously discussed, l-carnitine enters the muscle tissue via insulin-mediated transport and so consuming carbohydrates with your l-carnitine supplement is recommended.

The research subjects discussed in previous sections of this article took 80 grams of carbohydrates twice a day with the l-carnitine.

I defintiely recommend splitting your daily total of l-carnitine into two separate servings.

Carbs: I would suggest around 30 to 50 grams of carbohydrates would be enough to spike insulin sufficiently for the process to take effect. Do this for both the morning dose and early afternoon/post-workout dose of l-carnitine

Protein: At the same time, a portion of protein should be eaten. Lean protein at about 30 grams should be sufficient (20-40g range is fine). Post workout protein scoops sizes are usually about this much

Your carbs and proteins can be in the form of food at breakfast and lunch or as a well-formulated carbohydrate supplement designed for post-workout use.

Personally I eat a breakfast that includes both of those macros at those rough quantities for my first serving of l-carnitine. For my second serving I either take a combined protein/carb post-workout shake with it, or eat lunch on my non-workout days.

Acetylcarnitine may be taken in between meals as it has a better absorption ratio in the absence of carbohydrate.

Does L-Carnitine Cause Side Effects?

The recommended doses above should cause no side effects. I suggest splitting the daily total into two servings because large single servings can cause a bit of an upset stomach.

With larger than recommended doses, a person might experience nausea, vomiting, diarrhea, stomach pain…similar abdominal and intestinal issues that can occur with high doses of BCAAs, Creatine or Beta Alanine etc.

Some people are Carnitine non-responders according to evidence but this isn’t a side effect as much as it is a lack of benefit.

In rare cases of people with seizure disorders using l-carnitine, supplementation can trigger a seizure. Also people suffering with uremia (urea in blood from abnormal protein metabolism) might experience muscle weakness. Obviously, those people should avoid l-carnitine supplements.

Closing Remarks on L-Carnitine

L-Carnitine is a trending ingredient in the supplement industry, and it appears from reviewing some key research that the excitement is valid.

One thing to remember is that L-Carnitine does not appear to have acute effects. In fact, regardless of the 1989 study observations that single doses improved performance across the board, later studies have reliably shown that it requires chronic supplementation to work.

What do they mean by chronic supplementation? – I believe indefinite would be the appropriate term.

The 2011 study that I believe blazed the trail for the present day hype over l-carnitine followed a 24 week daily dosing protocol.

Given that’s as good as six months, it’s safe to say you won’t benefit from cycling l-carnitine on and off.

Some bodybuilders tend to only use it on a cut cycle, which makes sense considering the prevention of carbohydrate driven mass gain is not conducive to adding bulk.

If you work within basic linear progression cycles and enjoy the bulk/strength/cut routine then by all means, stop using l-carnitine when you are aiming for maximum hypertrophy.

Many of you however are probably looking for a supplement that can consistently help you lose weight in the form of fat mass, boost your energy levels, increase your power output and improve your physique.

If that describes you fairly well then l-carnitine looks like a winner. The prevention of fat storage during carb-caloric surplus should be enough for a lot of people to jump on this supplement. The improvements in energy expenditure and insulin sensitivity almost feel like bonuses in comparison.

On the rare occasion that a supplement appears to work for healthy, exercising humans, in terms of fat burning and performance enhancement, it’s a good idea to grab some and see how it works for you.

L-Carnitine is one of those supplements.

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