L-carnitine for fat loss and fitness

Question
Hi,

I would like to lose 20 kg from now till year-end. I believe in exercise and currently am trying skipping 3 times a weeks. Few questions:

1. I read about the effect that L-Carnitine has for weight loss.
a. Should I take only when I am going to exercise?
b. What is the recommended dosage to see the effects coupled with exercise?
c. Is it effective? Any side effects?

2. What exercise is the most effective in losing weight? I am trying skipping rope but is there a weight to prevent the calve muscle from building up?

3. What should my diet adjust to?

Thanks!

Answer
Dear Angeline,

Carnitine is a collective name for L-carnitine (the only physiologically active), acetyl-Lcarnitine, and propionyl-L-carnitine. Carnitine carries fatty acids into the cellular energy factory, mitochondria where they are oxidized to produce energy. The body itself produces enough carnitine, however, carnitine often is promoted as a weight loss and exercise performance enhancing supplement. Indeed, its role in energy production is beyond doubts but how it influences exercise and fat loss is still not completely clear and it's the effective dosage that matters. At doses that can be effective, like 3 g a day, carnitine supplementation can cause serious side effects so only doses lower than 2 g/day are considered safe. Among side effects, listed are muscle weakness and cramps, nausea, vomiting, mood swings, and even psychosis:

"Excessive use of weight loss supplements and energy drinks can precipitate changes in mental status, mania, or psychosis, especially in patients with a pre-existing psychiatric disorder. Symptoms often improve after discontinuing the supplement and with supportive medical treatment." -- Current Psychiatry, 2011, Vol. 10, No. 1, 51-57

As to the rest of your questions, there are no simple answers. It depends on your fitness level, metabolic profile, dieting/weight loss history and many more parameters. If you share with me this information, I'll be able to be more specific.

1. Prev:not losing weight
2. Next:How to Lose Weight