Sunflower seeds are the fruits of the beautiful sunflower plant, which is native to North America and is characterized by its impressive height and light yellow petals. These seeds possess a firm texture and a mildly nutty taste, and were a significant source of food for the American Indians. Sunflower seeds remain a popular food in contemporary America, too, although they're more likely to be consumed raw as a snack than incorporated into cooked meals.
While sunflower seeds don't quite reach the nutritional heights of chia seeds or hemp seeds, they're still an enormously healthy food. Aside from being a vital source of natural energy, they are rich in a large number of nutrients in which many of us are unknowingly deficient, making them an excellent addition to any Western diet.
The benefits of sunflower seeds
Packed with fiber and protein -- One cup of dried sunflower seeds supplies us with 16 percent of our recommended daily allowance (RDA) of fiber and 19 percent of our RDA of protein.(1) Most of the fiber found in sunflower seeds is the insoluble kind, which remains intact in our digestive tracts and flushes the colon of accumulated waste. This fiber content makes sunflower seeds a good constipation aid as well as a suitable food for diabetics (fibrous foods tend to have a low glycemic load). Moreover, the protein contained in sunflower seeds contains all eight essential amino acids, making them a fantastic complete protein source for vegetarians and vegans.
High in omega fatty acids -- Like most plant seeds, sunflower seeds are rich in omega-3 and -6 fatty acids, which are essential fatty acids that our bodies cannot make themselves. While the main omega-3 fatty acid found in sunflower seeds, alpha-linolenic acid (ALA), is not as potent as the EPA and DHA found in animal products such as fish oil, its benefits should not be underestimated. For example, a study published in the European Journal of Clinical Nutrition showed that ALA could help lower glucose and high triglyceride levels in human participants.(2) Another study, published in Applied Physiology, Nutrition, and Metabolism, suggested that ALA could help treat symptoms associated with obesity in animal models.(3)
Rich in phytosterols -- A study published in the Journal of Agricultural and Food Chemistry found that sunflower seeds (and pistachios) had the richest levels of phytosterols out of all the nuts and seeds commonly consumed in the United States as a snack.(4) Phytosterols are plant compounds whose chemical structures closely resemble that of cholesterol, and are believed to reduce LDL cholesterol levels in the bloodstream when consumed in sufficient amounts.(5) Additionally, a study featured in Life Sciences noted that "[p]hytosterols have been shown experimentally to inhibit colon cancer development."(6)
Excellent source of vitamin E -- One cup of dried sunflower seeds provides us with a whopping 15.3 milligrams of vitamin E, or 76 percent of our RDA.(1) A fat-soluble antioxidant, vitamin E travels throughout our bodies, scavenging free radicals that would otherwise harm fat-containing molecules and structures such as brain cells, cholesterol and cell membranes. Aside from protecting us from degenerative diseases, this antioxidant activity also produces anti-aging benefits. Vitamin E is also a potent anti-inflammatory and can reduce the symptoms associated with inflammatory diseases such as asthma and rheumatoid arthritis.(7)
Sunflower seeds are high in numerous other nutrients including calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium and most B vitamins. The seeds' magnesium content is especially significant, since between 60 and 80 percent of the American population are estimated to be deficient in this essential, calcium-balancing mineral.(8)
Saw palmetto, glucosamine, co-enzyme Q10 these are the Brad and Jen and Angelina of the natural health world, adored by millions, hounded by the press, and nearly ubiquitous. But for every supplement that makes it big, there are others waiting in the wings that are just as talented and worthy of attention. We turned some of the country's top experts into our talent scouts, getting a sneak peek at the products they're recommending to their patients or using themselves. Heres their hot list of six impressive performers that may help you prevent disease and maintain a healthy, energetic lifestyle. You'll give two thumbs-up to all six of these rising stars.
DETOXIFIER — SELENIUM
POWER BENEFIT: Essential for proper immune function; may reduce the risk of certain cancers; helps rid the body of free radicals.
THE SCIENCE: While some people have already crossed paths with selenium, few know how critical it is to overall health, or how agricultural and processing practices degrade food sources of this essential trace mineral. A powerful antioxidant, selenium works especially well with vitamin E to fight damaging free radicals. Its vital for the immune system, boosting the body's defenses against bacteria and viruses, and it may reduce cancer risk, particularly in the prostate, colon, and lungs. The National Cancer Institute is currently sponsoring a study on whether supplementing with selenium and vitamin E can help prevent or delay prostate cancer.
Selenium is found in meat, wheat germ, nuts (particularly Brazil nuts), eggs, oats, whole-wheat bread, and brown rice. But modern farming practices have depleted the soil, so many people don't get sufficient selenium from their diets anymore, says Tanya Edwards, M.D., medical director for the Center for Integrative Medicine at the Cleveland Clinic in Ohio. Refining and processing also reduce selenium levels, which is why eating whole, unprocessed, organic food is the best way to obtain the nutrient.
Since this isn't always possible, Edwards recommends supplementing with selenium, which can be found by itself or in multivitamins. Taking selenium is particularly recommended for people with certain digestive conditions, such as Crohns disease and ulcerative colitis.
Supplements aren't for everyone, but older adults and others may benefit from specific supplements.
By Mayo Clinic Staff
The Dietary Guidelines for Americans make it clear that your nutritional needs should be met primarily through your diet.
For some people, however, supplements may be a useful way to get nutrients they might otherwise be lacking. But before you go shopping for supplements, get the facts on what they will and won't do for you.
Supplements vs. whole foods
Supplements aren't intended to be a food substitute because they can't replicate all of the nutrients and benefits of whole foods, such as fruits and vegetables. So depending on your situation and your eating habits, dietary supplements may not be worth the expense.
Whole foods offer three main benefits over dietary supplements:
Greater nutrition. Whole foods are complex, containing a variety of the micronutrients your body needs — not just one. An orange, for example, provides vitamin C plus some beta carotene, calcium and other nutrients. It's likely these compounds work together to produce their beneficial effect.
Essential fiber. Whole foods, such as whole grains, fruits, vegetables and legumes, provide dietary fiber. Most high-fiber foods are also packed with other essential nutrients. Fiber, as part of a healthy diet, can help prevent certain diseases, such as type 2 diabetes and heart disease, and it can also help manage constipation.
Protective substances. Whole foods contain other substances important for good health. Fruits and vegetables, for example, contain naturally occurring substances called phytochemicals, which may help protect you against cancer, heart disease, diabetes and high blood pressure. Many are also good sources of antioxidants — substances that slow down oxidation, a natural process that leads to cell and tissue damage.
Who needs supplements?
If you're generally healthy and eat a wide variety of foods, including fruits, vegetables, whole grains, legumes, low-fat dairy products, lean meats and fish, you likely don't need supplements.
However, the dietary guidelines recommend supplements — or fortified foods — in the following situations:
Women who may become pregnant should get 400 micrograms a day of folic acid from fortified foods or supplements, in addition to eating foods that naturally contain folate.
Women who are pregnant should take a prenatal vitamin that includes iron or a separate iron supplement.
Adults age 50 or older should eat foods fortified with vitamin B-12, such as fortified cereals, or take a multivitamin that contains B-12 or a separate B-12 supplement.
Adults age 65 and older who do not live in assisted living or nursing homes should take 800 international units (IU) of vitamin D daily to reduce the risk of falls.
Dietary supplements also may be appropriate if you:
Don't eat well or consume less than 1,600 calories a day.
Are a vegan or a vegetarian who eats a limited variety of foods.
Don't obtain two to three servings of fish a week. If you have difficulty achieving this amount, some experts recommend adding a fish oil supplement to your daily regimen.
Are a woman who experiences heavy bleeding during your menstrual period.
Have a medical condition that affects how your body absorbs or uses nutrients, such as chronic diarrhea, food allergies, food intolerance, or a disease of the liver, gallbladder, intestines or pancreas.
Have had surgery on your digestive tract and are not able to digest and absorb nutrients properly.
Talk to your doctor or a dietitian about which supplements and what doses might be appropriate for you. Be sure to ask about possible side effects and interactions with any medications you take.
Choosing and using supplements
If you decide to take a vitamin or mineral supplement, consider these factors:
Check the label. Read labels carefully. Product labels can tell you what the active ingredient or ingredients are, which nutrients are included, the serving size — for example, capsule, packet or teaspoonful — and the amount of nutrients in each serving.
Avoid megadoses. In general, choose a multivitamin-mineral supplement that provides about 100 percent of the Daily Value (DV) of all the vitamins and minerals, rather than one which has, for example, 500 percent of the DV for one vitamin and only 20 percent of the DV for another.
Check expiration dates. Dietary supplements can lose potency over time, especially in hot and humid climates. If a supplement doesn't have an expiration date, don't buy it. If your supplements have expired, discard them.
Watch what you eat. Vitamins and minerals are being added to a growing number of foods, including breakfast cereals and beverages. If you're also taking supplements, you may be getting more than you realize of certain nutrients. Taking more than you need is expensive and can raise your risk of side effects. For example, too much iron can cause nausea and vomiting and may damage the liver and other organs.
Keep up with supplement safety alerts
The Food and Drug Administration (FDA) keeps a list of dietary supplements that are under regulatory review or that have been reported to cause adverse effects. If you're taking a supplement, it's a good idea to check the FDA website periodically for updates.
First and foremost beta carotenes are one of the many brightly compounds called carotenoids that make foods red, yellow, and orange. Also, those red or orange colored hydrocarbons found in carrots and other vegetables change into vitamin A in the body, which helps regulate the growth of cells and control immune system reactions.
The cells that are affected most by vitamin A live in your digestive tract, in organs like the stomach.
Not coincidentally, eating foods chock-full of vitamin A, alpha carotene, and beta carotene seem to slash stomach cancer in half.
Beta carotene may protect against other cancers as well, including esophageal, liver, pancreatic, colon, rectal, prostate, ovarian, and cervical cancers due to their potency as an antioxidant.
People with low levels of antioxidants in their diets or their bloodstream are more likely to develop certain cancers. By comparison, people who eat lots of fruits and vegetables cut their risk of getting cancer in half.
The best sources of beta carotene are pumpkin, butternut squash, sweet potato, carrot, tomato, red bell peppers,
asparagus, bok choi, apricot, mango, orange, cantaloupe, papaya, and watermelon. The less obvious are spinach, kale, and collards and believe it or not, frozen mixed vegetables and fruits as well.
In addition to cutting cancer risk there is so much more. You could defeat heart disease, high cholesterol, heart attack, and stroke by loading up your plate with colorful foods.
One of beta carotene's biggest effects for heart health is its effect on your cholesterol. As an antioxidant, it puts out free radicals like pouring water on a fire.
Understand that free radicals harm the body through oxidative damage brought on by the body's inability to detoxify adequately. Fortunately, antioxidants like beta carotene keep cholesterol from oxidizing, which is the process that causes the walls of the arteries to thicken, leading to atherosclerosis.
Because deficiencies in vitamins A, C, E, and beta carotene have been linked to heart disease, if you build more into your diet, prevention has no price.
Various studies have proven that antioxidants from supplements do not really protect your heart in the way that antioxidants from food do. And the evidence out there shows that foods rich in carotenoids, including beta carotene, could reduce your risk of a heart attack.
Other research indicates that two carotenoids in particular - beta carotene and lycopene, which are found in tomatoes - could put a lid on stroke risk.
To really combat these diseases though, you'll need to maximize the beta carotene in every meal. To do this, just add a bit of fat. If you saute your vegetables use a bit of coconut oil or extra virgin olive oil. For salads, use some coconut or olive oil and some balsamic vinegar as your dressing, with a bit of fresh squeezed lemon. To take a walk on the wild side use some hummus as your dressing. Also, lightly cooking, chopping, and grating carrots and other vegetable containing beta carotenes help to make for easier release and absorption of the beta carotenes.
You could eat the healthiest salad piled high with carrots, leafy greens, and other high-carotenoid foods, but if you pour on a fat-free dressing or none at all, you will not absorb any disease-fighting carotenoids. Yes, the low-fat dressings have an adequate amount of fat to help you absorb some carotenoids, but to get the most beta carotene out of that salad you need to eat, you really need to increase the fat.
Just adding a little bit of fat to the orange, yellow, and leafy greens you usually eat every day, and you will get all the beta carotene you need without really changing your diet. But, be smart about what fat you use. Coconut oil, olive oil, balsamic vinegar, avocado and hummus are the best.
Now that Halloween is pau (Hawaiian for finished), what did you do with your pumpkin? Remember, pumpkins, squash, and other high-beta-carotene foods like these, that are rich in vitamin A, fight cancer.
But wait, there's more. Foods rich in beta carotene are a brain protector as well.
As vitamin A, it normalizes the way your body processes beta-amyloid protein. If this process breaks down it leads to Alzheimer's disease. As an antioxidant, beta carotene seems to increase brain function and brain cell survival as well as to improve the communication between the brain cells.
You already have the brain-saving list so heartily take advantage of these phytochemicals.
There are untold benefits waiting in the produce aisle. Of course, organic is better than pesticide-laden, but the benefits are inherent if the vegetable or fruit. If non-organic, wash them good.
There's an illness called sarcopenia. Sacopenia is the loss of muscle mass and strength. Sarcopenia makes it harder for you to get around, makes you more frail, and increases your chances of falling and being hospitalized. In essence, it takes away your independence.
But muscle loss is not just a product of being lazy. The same oxidative damage behind some cancers, heart problems, and lung disease also plays a role in muscle loss. The oxidation damages your muscles' DNA, protein, and fats in a way that may cause muscles to wither with age.
Luckily, cartenoids like beta carotene help remove the extra free radicals floating around that otherwise cause oxidation. Thin, then, minimizes muscle and DNA damage. By snuffing out free radicals, beta carotene and other antioxidants soothe inflammation as well.
Research has linked high levels of the inflammatory compound interleukin-6 to sarcopenia, loss of physical function and even disability.
For women, in particular, the amount of carotenoid you have in your blood now will predict how much interleukin-6 you will have later in life. The lower your cartenoid levels, the higher your interleukin-6 will eventually rise. Low cartenoids also predict muscle weakness and severe walking disability for older women. The good news is that having lots of beta carotene and other cartenoids in your blood, thanks to a diet filled with fruits and vegetables, results in better grip, hip and knee strength in elderly women.
It is important to note that your cartenoid levels are directly linked to how many fruits and vegetables you eat.
Yes, we know that oxidative damage builds up in the body with age, but id doesn't have to get the best of you. Eating the right combination of foods for 15 days can fight off oxidative DNA damage in older women. An example of such a regimen is as follows:
? cup of cooked spinach
1/3 of a medium carrot or ? cup of pumpkin
1 medium tomato or ? tablespoon of tomato paste
Do not forget a bit of coconut or olive oil.
Let's talk about vision, as its value cannot be underestimated. You need it to drive, read, recognize people, and stay independent. Unfortunately, age brings macular-degeneration.
The eye's retina contains millions of cells that sense light and color. The macula sits in the center and allows you to see fine details and gives you central vision. With macular-degeneration, the cells in the fine-vision area shrink or become blocked, sometimes by scar tissue in the eye.
At first, only minor vision problems manifest, but it usually gets worse with age. You must keep your eyesight sharp.
A study published in the Journal of the American Medical Association found that people over the age of 55 who ate foods rich in beta carotene along with vitamins C and E cut their chances of macular degeneration by 35%.
One of the best sources of beta carotene is sweet potato, as they pack more beta carotene ounce for ounce than any other unfortified food - even more than carrots and pumpkins. It is one of the most powerful foods you can
ever find.
One medium sweet potato delivers 438 % of your daily vitamin A, in the form of beta carotene. In addition, this sweet potato will give you 4 grams of fiber, more than a third of your vitamin C, and over ? of the day's manganese, all in a tiny 103 calories with zero fat.
If you already suffer from macular degeneration, the Age-Related Eye Disease Study (AREDS) found a supplement containing a combination of nutrients. It has 15 mg of beta carotene, 500 mg of vitamin C, 400 IU of vitamin E, 80 mg of zinc, and 2 mg of cupric oxide. This supplement slashed the risk of the disease worsening by 25%. It also slowed the disease's progression in people with intermediate macular-degeneration in one or both eyes or with advanced macular-degeneration in only one eye.
For more information on this supplement contact the National Eye Institute at (301) 496-5248.
When you doctor puts his stethoscope on your chest and tells you to take a deep breath, it's all well and good as long as you do not suffer from lung disease. Beta carotene can help decrease your problem as easy as it takes to pile your plate high with colorful foods.
When you eat more beta carotene foods, the results are delivered to your lungs. In your lungs it helps prevent the oxidative damage that contributes to lung problems like chronic obstructive pulmonary disease (COPD).
Natural body processes like breathing actually generate the free radical compounds that cause oxidation. In fact, smoking is even worse at any level especially if beta carotene and vitamin E are at low levels.
So, the bottom line is that it's never to late to eat better or increase your intake of beta carotene and antioxidants. It's always better to do it naturally than with synthetic supplements. Of course, the organic sulfur crystals with their oxygen releasing qualities remove heavy metals, toxins, and free radicals and restore the cells in the body to a healthier state.
Researchers have generated a special kind of capsule, which can be swallowed. A micro-camera has been devised inside the said capsule. This may help physicians diagnose primary signs of esophageal cancer.
As reported by Mehr, the size of this transparent apparatus of high technology equals to that of a large Multivitamin Tablet. This swallowable camera is equipped with a special kind of laser, which rotates rapidly and radiates close infrared light ray to the esophageal wall, a tube which transmits food to stomach. Sensors record light reflection and generate minor microscopic images, which may indicate cellular changes, associated with barrett's esophagus syndrome, leading to heartburn and gastroesophageal reflux. A special kind of bridle similar to thread, is also connected to the said apparatus. This helps physicians return the said apparatus and transfer images to a monitor. According to respective tests, contracted on 13 candidates, of whom 13 persons were suffered from barrett's esophagus syndrome, the said capsule could show complete images of esophagus in less than one minute. Complete process of this test comprises examination of esophagus from top to down for four times, which takes only six minutes long. Presently, diagnostic test of barrett's esophagus syndrome takes more than one hour through Endoscopy.
According to the results obtained from the said researches, this new apparatus designates certain substructures in esophagus, which can’t be specified through traditional endoscopy.
Garry Tierney, from Massachusetts General Hospital stated: “This system presents a convincing way for study of barrett's esophagus syndrome and contrary to routine Endoscopy, the said system doesn’t need additional equipments or spaces or attendance of a specialist in Endoscopy either. He further added: “Showing three-dimensional microscopic images of esophageal layers, the said apparatus presents more details and resolution compared to those of Endoscopy”.
Taking carnitine with omega-3 fish oil is one of the simplest things you can do to lose weight and raise your energy levels. The cool thing about carnitine is that by elevating the amount of carnitine stored in your muscles, you will see improvements in your quality of life. Fat loss and more energy are two of these benefits, but taking carnitine is known to improve all of the following:
• High-intensity work capacity
• Increase athletic performance
• Speed your recovery from intense exercise
• Make your brain work better
• Prevent oxidative stress that leads to longer term health problems such as cardiovascular disease, diabetes, and chronic inflammation
A recent study in The Journal of Physiology provides groundbreaking evidence that carnitine supplementation can improve athletic performance, something that researchers have had trouble proving for years. Emerging research on the benefits of carnitine for health in conjunction with evidence that clarifies the best ways to take carnitine (insulin must be present in the body for carnitine to be delivered into the muscle), make it time to revisit this amino acid. Let’s look at the top ten health benefits of elevating your carnitine levels with a focus on achieving optimal body composition.
1) Take Carnitine to Burn Fat: The Basics
Carnitine is an amino acid composite that is made from lysine and methionine. There are a couple of different forms of carnitine, such as acetyl-L-carnitine and L-carnitine tartrate, and we’ll look at which forms you should be taking and when. In this article, unless otherwise stated, “carnitine” will be used to refer to L-carnitine tartrate.
Carnitine is a potent fat burner because it is responsible for the transport of fats into the cells to be used for energy in the body. By raising the level of muscle carnitine, you support the fat burning process, and because your body becomes more efficient at processing fuel, it will increase your energy levels. Elevating carnitine will also improve physical performance by burning more fat, sparing glycogen, clearing muscle lactate, and increasing anabolic hormone response.
2) Pair Carnitine and Omega-3 Fish Oils For Fat Loss
For carnitine to be effective, you need to ensure you have adequate levels of omega-3 fish oils in the body. In order for your body to actually “load” carnitine that you take in supplement form into the muscles where you want it, it has to be accompanied by insulin.
Omega-3 fatty acids come into the equation because they will improve the health of every cell in your body if you get enough of them. The cells are made up of two layers of lipids or fats, which will be composed of good fats or bad fats depending on the type you eat. If the cell lipid layers are made up of omega-3s, the cell will be generally healthier, and it will also make them more sensitive to insulin. Having your cells be more sensitive to insulin allows your body to get the most energy production out of supplemental carnitine.
I mention this relationship between omega-3s and carnitine because you won’t optimally benefit from taking carnitine unless you have already attended to your omega-3s. In working with obese clients, I’ve found that using high doses of fish oil with carnitine tartrate will allow the fat to start to come off.
Omega-3s increase metabolic rate by increasing cell activity and fat burning. Carnitine is the delivery system for long chain fatty acids such that the less carnitine you have in the body, the fewer fatty acids that get into the cell, meaning you don’t burn them for energy. Instead, the fatty acids go into a depository and are stored as fat. By elevating carnitine, fat burning increases and you give the cell the right genetic machinery to raise metabolism. You’ll have more energy, feel more motivated, and any excess fat begins to come off.
3) No Need For Carbs: Carnitine with Omega-3s for Fat Loss
The new study in The Journal of Physiology, which we will highlight below starting with #5, showed that taking carnitine with carbs is effective for elevating muscle carnitine levels and improving athletic performance. But carbs aren’t necessary as long as you get adequate omega-3s. A study in the Annals of Nutrition and Metabolism showed that combining carnitine, omega-3s, and polyphenols resulted in lower blood lipid levels and better cellular energy production, which has the implication of fat loss if the study had been of longer duration—it was only 12 weeks.
Researchers found that triglycerides were lowered by 24 percent and free fatty acids decreased by 29 percent compared to a placebo group that had no changes. These changes indicate healthier markers of cholesterol, better energy use, and fat burning that will lead to fat loss. Additionally, genes that increase fat burning in the body were “activated” indicating a better metabolic profile. Take note that the polyphenols were included to raise antioxidant levels and fight oxidative stress that leads to chronic inflammation and poor cardiovascular health, among other things. They are not necessary for the carnitine to work its magic.
4) Carnitine Fights Visceral Belly Fat
Visceral belly fat is one of the toughest fats to lose once you’ve got it, and it causes numerous health problems. Once you begin to gain visceral fat around the belly, it will lead to fat gain within the organs such as the liver, the heart, or even in muscle. Fat gain in the liver leads to non-alcoholic fatty liver disease, while epicardial fat is a type of visceral fat that is deposited around the heart and is considered a metabolically active organ, altering heart function.
Raising your carnitine levels will fight this visceral fat gain because it increases fat burning, which has the effect of taking triglycerides and low-density lipoproteins out of the system so that they don’t build up causing high cholesterol and atherosclerosis. A new research study in the journal Food and Chemical Toxicology illustrates this. Researchers gave a carnitine supplement to mice who were fed a high-fat diet in order to make them gain weight. In comparison to a group of mice fed a placebo, the carnitine group gained substantially less visceral and subcutaneous fat (fat that is right below the surface of the skin that you can pinch with your fingers). The placebo group exhibited the beginning stages of non-alcoholic fatty liver disease and atherosclerosis, neither of which were evident in the carnitine group.
5) Take Carnitine To Improve Performance
The study in The Journal of Physiology is the first to show that muscle carnitine content can be increased in humans through diet . Once carnitine is elevated, metabolism in the body is dependent on the intensity of exercise, allowing for better energy use and performance.
Researchers gave a placebo or a supplement of carnitine tartrate and carbs (2 g carnitine with 80 g of carbs twice a day) to experienced athletes who were training for a triathlon three to five times a week. At various points throughout the study subjects performed the following exercise tests: two thirty-minute repeated bouts of exercise (the first at 50 percent of maximal oxygen uptake and the second at 80 percent), followed by an all-out 30-minute performance trial.
After 24 weeks of supplementation, the carnitine group increased performance from baseline by 11 percent in the exercise trials compared to no improvement in the placebo group. Participants who took carnitine also rated the trial and the exercise bout they performed at 80 percent of max to be easier than at baseline, while the placebo had no difference in rating of perceived exertion (RPE).
Two key points from this study are essential for making carnitine supplementation effective at elevating performance. First, it takes a long supplementation period to raise muscle carnitine levels and reap the benefits of improved energy production. In this study after three months there were no changes in performance or RPE from baseline, but after 6 months those improvements were pronounced and statistically significant. Somewhere between 3 and 6 months is the magic number, meaning taking carnitine is a lifestyle supplement just like omega-3s are.
Second, carnitine doesn’t accumulate or “load” in muscle unless accompanied by high insulin concentrations. This explains why many previous studies have NOT shown increases in muscle carnitine after taking it in multi-gram doses. In this study the carnitine was taken with carbs because the carbs triggered insulin release, which allowed the carnitine to load into the muscle. Take note that there is a big focus in the health world on minimizing insulin secretion from carbs for optimal body composition. This is critical, but be aware that insulin is actually a potent anabolic hormone if the cells are sensitive to it and if appropriate levels are present.
Pairing carnitine with carbs is one option, but as shown in #3, carnitine can also be paired with omega-3s, which may be more appropriate for individuals whose primary goal is to lose fat. In my experience, best fat loss results come from a 5 to 1 ratio of omega-3s to carnitine. If you’re taking 20 grams of omega-3s, you’d pair it with 4 grams of carnitine. But, if you’re more conservative with your omega-3 supplementation, you can start with 1 to 2 grams of carnitine and work up to 4 grams, which was the dose used in this study.
6) Increase Work Capacity With Carnitine
Another benefit of raising carnitine levels is that you’ll have a greater work capacity, but it will not feel as physically difficult. You’ll be able to lift more weight, complete more reps, or run faster and longer, but with more ease. This is because higher muscle carnitine levels help decreases pain, muscle damage, and markers of metabolic stress from high-intensity exercise by decreasing lactic acid production.
A higher level of carnitine increases energy production, but it also has the effect of accelerating muscle buffering by maintaining the pH of the muscle and minimizing the accumulation of hydrogen ions. Basically, carnitine helps eliminate the byproducts of intense exercise that cause pain and muscle damage (the burning you may feel when training hard), allowing you to work harder.
In the Journal of Physiology study, results show how higher muscle carnitine levels increase work capacity by reducing lactate accumulation in the muscles. Following the exercise bout at 80 percent of maximal, muscle lactate buildup was 44 percent lower in participants that supplemented with carnitine compared to the control group. Following the exercise bout at 50 percent of maximal, the carnitine group used 55 percent less muscle glycogen than the control group indicating that they burned more fat for fuel and had improved energy production. ??
The combination of less lactate buildup and greater fat burning in the two exercise bouts allowed the carnitine group to increase work output by 35 percent, while having a lower RPE. In simple terms, taking carnitine is a no-brainer if you want to improve body composition by burning more fat and be able to train at a higher level!
7) Enhance Recovery with Carnitine
Take carnitine to speed both short- and long-term recovery from intense training and you’ll have less pain, soreness, and feel more energized. Muscle lactate buildup is a limiting factor that inhibits performance and causes muscle pain, meaning that if you produce less of it and are able to clear it faster, you will have a faster recovery.
Taking carnitine will also support an anabolic response to exercise by up-regulating the androgen receptors, which will “help to mediate quicker recovery,” according to one research group. Two studies led by William J. Kraemer tested the hormonal response to taking carnitine tartrate. In one of these studies, supplementing with carnitine for 21 days produced an increase in the resting content of the androgen receptors that bind with testosterone, indicating a better anabolic environment. Following resistance exercise, participants also had increased androgen receptor content that indicated greater cellular uptake of testosterone and increased protein synthesis. Enhanced protein synthesis allows tissue that was damaged during training to regenerate faster and speed recovery.
The second study also had participants take carnitine or a placebo for 21 days and found that after intense resistance training, the carnitine group had reduced muscle tissue damage (assessed by MRI) and increased IGFBP-3 levels (a binding protein that promotes tissue synthesis). Researchers suggest carnitine supplementation helps promote recovery by producing “more undamaged tissue, (and a) greater number of intact receptors that would be available for hormonal interactions.”
8) Improve Cognitive Performance with Acetyl-L-Carnitine and Increase Motivation
A form of carnitine called acetyl-l-carnitine will give you superior brain function and increase motivation, meaning it’s a great supplement for people who want to lose weight but feel unmotivated to exercise. Acetyl-l-carnitine helps DHA omega-3 fish oils work their magic on the brain—just like carnitine tartrate, this form needs to be taken with omega-3s in order to facilitate fat burning for energy in the brain.
Acetyl-l-carnitine is a powerful antioxidant and can detoxify the brain of heavy metals we suggest pairing it with Alpha Lipoic Acid along with DHA because all together they support dopamine levels, while increasing attention span and motivation. For depressed people or those who need to lose weight, it works wonders on motivation and self-initiative, both with training and work-related tasks. And by taking acetyl-l-carnitine, you’ll still benefit from improved energy, physical performance, work capacity, and a speedy recovery, all benefits to help you achieve a lean physique.
A number of research studies support the use of acetyl-l-carnitine for a better brain. For example, a new study in the Scandinavian Journal of Gastroenterology found that giving patients with liver dysfunction acetyl-l-carnitine significantly improved their physical function, general health, overall mood, and well-being. They also reported less depression and anxiety.
9) Prevent Type 2 Diabetes and Improve Insulin Health With Carnitine
Carnitine is emerging as a supplement that can prevent type 2 diabetes because of how it improves fat metabolism. It can counter the diseases of metabolic syndrome by preventing atherosclerosis, and supporting cardiovascular health, while inducing fat loss.
Plus, raising carnitine levels will fight related type 2 diabetes factors because it has antioxidant properties, meaning it abolishes free radicals and reduces oxidative stress. The key to improving your insulin health and losing fat with carnitine is to understand that the following interrelated factors must be present for this method to be effective:
A) Take carnitine with omega-3 fish oils. Remember, a 1 to 5 ratio is suggested.
B) Adopt this supplementation protocol as a lifestyle habit, not a one time thing. Research shows androgen receptors are up-regulated after three weeks, triglycerides are improved after three months, but muscle carnitine level isn’t elevated for close to six months.
C) A high-protein diet and exercise will make it much more effective
10) Carnitine Supplementation Counters Cachexia or Wasting Disease
Raising carnitine levels can counter cachexia or wasting syndrome that is associated with diseases including cancer, AIDS, heart disease, and lung disease. Although this is not a common problem among the Poliquin readership, it should be mentioned here because carnitine supplementation is able to restore metabolic parameters in individuals with cachexia and thereby help fight the progression of life-threatening diseases.
Cachexia is characterized by progressive weight loss, muscle loss, cognitive decline, poor insulin health, inflammation, and poor organ function, among other things. Emerging evidence shows that in patients with cancer cachexia, carnitine is depleted and metabolism is impaired. A new study in Nutrition Journal found that giving carnitine to men with pancreatic cancer who were suffering from cachexia improved their lean mass, increased energy metabolism, and improved their quality of life. Using carnitine produced a trend to increased survival over the course of the study and towards reduced hospital stays.
11) Take Carnitine to Improve Male Fertility
Having adequate carnitine levels has been shown to be necessary for male fertility. One study found that fertile males had higher levels of carnitine and this was associated with healthier sperm. The men who were classified as infertile had lower carnitine and compromised sperm health. This study suggests that ensuring you have get adequate carnitine in conjunction with healthy lifestyle practices can support fertility.
12) Use Carnitine for Better Skin
A topical carnitine cream can improve the health of your skin by decreasing the amount of oil released by the pores. A new study in the Journal of Cosmetic Dermatology found that a carnitine cream increased the amount of fat that entered the cell, which decreased the oil secreted by the skin. This led to less oily skin and a smoother overall appearance. It also indicates the value of using carnitine to improve the transport of carnitine across the cellular wall to be burned for fat because Beta fat oxidation, or burning, was enhanced.