Obesity is a growing global concern, and even modest weight loss can lead to significant health benefits. Many individuals seek strategies to manage their weight, including calorie reduction, increased physical activity, and the use of supplements. Among the supplements gaining attention for their potential role in weight management are L-carnitine and alpha-lipoic acid (ALA). This article delves into the benefits of these two naturally occurring compounds, exploring their mechanisms of action and the scientific evidence supporting their use for weight loss.
Understanding L-Carnitine and its Role in Energy Production
L-carnitine is a compound made in the human brain, liver, and kidneys. It plays a vital role in energy production by transporting fatty acids into the mitochondria, the cellular "power stations" where they are burned for fuel. The body can convert L-carnitine to acetyl-L-carnitine and vice versa. Acetyl-L-carnitine is important for many body processes such as being used to help the body turn fat into energy.
Potential Benefits of L-Carnitine
- Enhances Endurance: By facilitating the transport of fatty acids into the mitochondria, L-carnitine plays a central role in energy production, potentially enhancing endurance and boosting energy levels.
- May Enhance Weight Loss: Some studies suggest that L-carnitine, when combined with diet and exercise, can be an effective way to enhance weight loss.
- Prevents Muscle Damage: L-carnitine may also help prevent and protect against muscle damage, making it a useful supplement for athletes.
Unveiling Alpha-Lipoic Acid: A Powerful Antioxidant
Alpha-lipoic acid (ALA) is a naturally occurring compound made in the body. It serves vital functions at the cellular level, such as energy production. ALA is a sulfur-containing antioxidant found naturally in small amounts in foods like spinach, broccoli, beef, yeast, kidney, and heart. It is readily soluble in water and fat, enabling it to exert an antioxidant effect in almost any part of the body, including the brain. In the mitochondria, ALA can act both as an antioxidant, capable of recycling other antioxidant nutrients such as vitamin C and vitamin E, and as a coenzyme for key metabolic enzymes involved in energy production. In addition to its role as an antioxidant, ALA also raises the levels within cells of a substance called glutathione, which is critical for neural function, and aids in glycolysis, the first stages of breaking down carbohydrates for energy.
Potential Benefits of Alpha-Lipoic Acid
- Could improve skeletal muscle energy metabolism, possibly increasing how many calories the body can burn.
- Positively affects oxidative stress and inflammation to fight damage done to the blood vessels, brain, neurons and organs, like the heart or liver.
- May Reduce Skin Aging: Applying a cream containing ALA to the skin reduced fine lines, wrinkles, and skin roughness with no side effects.
- May slow memory loss: ALA slows the progression of Alzheimer’s disease by neutralizing free radicals and suppressing inflammation
- Promotes healthy nerve function: ALA promotes healthy nerve function and slows the progression of carpal tunnel syndrome in its early stages.
- Reduces inflammation: ALA has been shown to lower several markers of inflammation.
- May lower heart disease risk factors: The antioxidant properties of ALA may lower several heart disease risk factors.
- Improves Blood Sugar Control: ALA has been shown to reduce insulin resistance, improve blood sugar control, ease symptoms of nerve damage, and lower the risk of diabetic retinopathy.
The Synergistic Potential of Combining L-Carnitine and Alpha-Lipoic Acid
Acetyl L-Carnitine and Alpha Lipoic Acid are two naturally occurring compounds that are thought to increase the function of mitochondria by providing energy for all bodily functions. ALA is an antioxidant that can generate energy through the breakdown of carbohydrates, while ALCAR is converted into an enzyme capable of energy production.
The initial excitement about ALC/alpha lipoic acid (ALA) supplementation began when a team of researchers in California fed elderly rats both nutrients for a period of seven weeks and then compared them with young rats. They were testing the theory that mitochondrial decline is caused by free radical damage. There was already evidence that supplementation with acetyl L-carnitine (ALC) could reverse the age-related decline in mitochondrial activity in rats, increase fatty acid oxidation and boost general metabolic activity. However the down side to this increased mitochondrial function was that more oxidative damage occurred, so the researchers decided to add the powerful mitochondrial antioxidant alpha lipoic acid (ALA) to the mix to see if they could get the best of both worlds: increased mitochondrial energy output, with reduced mitochondrial damage.
Read also: The Power of L-Carnitine and B12
Combining Alpha-Lipoic Acid and Acetyl l-Carnitine together provides a complex integration that is scientifically shown to support cellular energy function. The combination also benefits the brain, cardiovascular system and anti-aging properties.
Scientific Evidence Supporting the Combination
- Reduces Oxidative Stress: When the compounds, found naturally in products such as red meat and milk, were used together the researchers found that the concentration of free radicals in mitochondria, energy-producing organelles in their cells, were lower than when used independently or not at all.
- Improves Mitochondrial Function: L-Carnitine and alpha-lipoic acid improves mitochondrial function during ageing process. Alpha-lipoic acid protects mitochondria by removing free radicals and improves the recycling of other antioxidants. Carnitine is more potent in restoring mitochondrial energy production. Thus the combination is complementary
Human Studies
One of the earliest studies examining the effect of acetyl L-carnitine (ALC) and alpha lipoic acid (ALA) in humans was carried out at San Francisco State University in 2001. In a double-blind, placebo-controlled study lasting 17 weeks, 18 healthy sedentary men aged 60-71 were randomised to one of two treatment régimes: a placebo tablet twice a day or 1,000mgs of acetyl L-carnitine (ALC) and 400mgs of alpha lipoic acid (ALA) in two divided doses. Both groups were then asked to perform a demanding sequence of exercises, after which blood was drawn and analysed for signs of exercise-induced oxidative stress (a potentially damaging by-product of energy production). To measure oxidative stress, the study evaluated nine different biomarkers: ammonia, beta-carotene, glutamine, glutathione, malondialdehyde, total antioxidant status (TAS), vitamin C, vitamin E-alpha tocopherol, and vitamin E-gamma tocopherol. For eight of these nine biomarkers, a majority of subjects in the treatment group recorded values indicating that levels of oxidative stress had fallen.
Alpha-Lipoic Acid for Weight Loss: Examining the Evidence
Research has shown that alpha-lipoic acid may affect weight loss in several ways.
Animal studies indicate that it can reduce the activity of the enzyme AMP-activated protein kinase (AMPK), which is located in your brain’s hypothalamus. When AMPK is more active, it may increase feelings of hunger. On the other hand, suppressing AMPK activity may increase the number of calories your body burns at rest. Thus, animals who took alpha-lipoic acid burned more calories.
However, human studies show that alpha-lipoic acid only slightly impacts weight loss.
Read also: L-Carnitine Injections for Weight Loss
An analysis of 12 studies discovered that people who took an alpha-lipoic acid supplement lost an average of 1.52 pounds (0.69 kg) more than those taking a placebo over an average of 14 weeks .
In the same analysis, alpha-lipoic acid did not significantly affect waist circumference.
Another analysis of 12 studies found that people who took alpha-lipoic acid lost an average of 2.8 pounds (1.27 kg) more than those taking a placebo over an average of 23 weeks.
In short, it seems that alpha-lipoic acid has just a slight effect on weight loss in humans.
Meta-Analysis of Alpha-Lipoic Acid for Weight Loss
A comprehensive, systematic literature search identified 10 articles on randomized, double-blind, placebo-controlled studies involving ALA. ALA treatment coincided with a statistically significant 1.27 kg (CI=0.25 to 2.29) greater mean weight loss compared to the placebo group. A significant overall mean BMI difference of -0.43 kg/m2 (CI=-0.82 to -0.03) was found between the ALA and placebo groups. Meta-regression analysis showed no significance in ALA dose on BMI and weight changes. ALA treatment showed small, yet significant short-term weight loss compared to placebo.
Read also: Optimal L-Carnitine Intake
R-Lipoic Acid: A More Bioactive Form
Lipoic acid exists in two forms: the “R” form is the most biologically active and the “S” form is less active. Commercially available supplements typically provide a 50/50 ratio of the “R” and the “S” forms. In other words, 100 mg alpha-lipoic acid provides 50 mg of the biologically active “R” form. Fortunately for consumers, full-strength R-lipoic acid as a standalone was introduced as an anti-aging supplement nearly two decades ago.
Findings from this recent study suggest R-lipoic acid is a helpful candidate to add to a weight loss program. The recent study described so far in this article was published in The Journal of Nutrition and showed weight loss results. The reason for this is that it used 100% R-lipoic acid, the active form. Contains 50% R-lipoic acid.
One study showed that participants who were overweight, also saw improvements with R-lipoic acid. Averaged 2.4% and their body fat was reduced by 4.3%. Successful weight loss. The findings from this study suggest R-lipoic acid is a helpful tool in any weight loss strategy.
Benefits of R-Lipoic Acid
- Drop in leptin as people lose fat. Placebo continued to gain weight over the 12-week trial. Metabolic and cardiovascular diseases. Fat.
- Cardiovascular disease, diabetes, and other conditions. Alpha-lipoic acid. Control also significantly improved.
- Inflammation.
Safety and Dosage Considerations
Alpha-lipoic acid is generally considered safe with little to no side effects. In some cases, people may experience mild symptoms like nausea, rashes, or itching. However, research shows that adults can take up to 2,400 mg without harmful side effects. Higher doses are not recommended, as there’s no evidence that they provide extra benefits.
If you have diabetes, consult your healthcare provider before taking alpha-lipoic acid, as it may interact with other medicines that help lower blood sugar levels.
Alpha-lipoic supplements are best taken on an empty stomach, as certain foods can lower the acid’s bioavailability . Though there is no set dosage, most evidence suggests that 300-600 mg is sufficient and safe. Alternatively, you can follow the instructions on the back of the bottle.
Acetyl-L-carnitine has most often been used by adults in doses of 1.5-3 grams by mouth daily, for up to 33 months. Speak with a healthcare provider to find out what dose might be best for a specific condition.
Dietary Sources of Alpha-Lipoic Acid
Alpha-lipoic acid is found naturally in several foods. Good sources of alpha-lipoic acid include:
- red meats
- organ meats like liver, heart, kidney, etc.
- broccoli
- spinach
- tomatoes
- Brussels sprouts
- potatoes
- green peas
- rice bran
Potential Side Effects and Interactions of Acetyl-L-Carnitine
When taken by mouth: Acetyl-L-carnitine is likely safe for most people. It can cause some side effects including stomach upset, nausea, vomiting, dry mouth, headache, and restlessness. It can also cause a "fishy" odor of the urine, breath, and sweat.
Special Precautions and Warnings When taken by mouth: Acetyl-L-carnitine is likely safe for most people. It can cause some side effects including stomach upset, nausea, vomiting, dry mouth, headache, and restlessness. It can also cause a "fishy" odor of the urine, breath, and sweat.
Pregnancy and breast-feeding: There isn't enough reliable information to know if acetyl-L-carnitine is safe to use when pregnant or breast-feeding. Stay on the safe side and avoid use.
Children: Acetyl-L-carnitine is possibly safe for most children when taken by mouth.
Bipolar disorder: Acetyl-L-carnitine might worsen symptoms in people with bipolar disorder who are currently in remission.
Nerve damage in the hands and feet caused by cancer drug treatment: Acetyl-L-carnitine might worsen symptoms in some people with nerve pain caused by a class of chemotherapy drugs known as taxanes.
Underactive thyroid (hypothyroidism): There is some concern that acetyl-L-carnitine might interfere with thyroid hormone. Don't use acetyl-L-carnitine if you have an under-active thyroid.
Seizures: L-carnitine seems to make seizures more likely in people who have had seizures before. Since L-carnitine is related to acetyl-L-carnitine, there is a concern that this might also occur with acetyl-L-carnitine. If you have ever had a seizure, don't take acetyl-L-carnitine.
Interactions
Moderate Interaction Be cautious with this combination Acetyl-l-carnitine might increase a brain chemical called serotonin. Some medications also have this effect. Taking acetyl-l-carnitine along with these medications might increase serotonin too much. This might cause serious side effects including heart problems, seizures, and vomiting.
Acenocoumarol is used to slow blood clotting. Acetyl-L-carnitine might increase the effects of acenocoumarol and increase the chance of bruising and bleeding. Be sure to have your blood checked regularly. The dose of your acenocoumarol might need to be changed.
Warfarin is used to slow blood clotting. Acetyl-L-carnitine might increase the effects of warfarin and increase the chances of bruising and bleeding. Be sure to have your blood checked regularly. The dose of your warfarin might need to be changed.
Acetyl-L-carnitine might decrease how well thyroid hormone works in the body. Taking acetyl-L-carnitine with thyroid hormone might decrease the effectiveness of thyroid hormones.