In today's fast-paced world, maintaining high energy levels, a fast metabolism, and overall wellness can feel like a challenge. Fortunately, certain essential nutrients and injections can support your body’s natural processes, helping you achieve your health and weight loss goals. L-Carnitine and Vitamin B12 are two such powerful supplements known for their ability to enhance energy, boost metabolism, and promote weight loss. Let’s take a closer look at how each of these contributes to a healthier, more vibrant you.
What is L-Carnitine?
L-carnitine is a nutrient and dietary supplement. It plays a crucial role in the production of energy by transporting fatty acids into your cells’ mitochondria. The mitochondria act as engines within your cells, burning these fats to create usable energy. Your body can produce L-carnitine out of the amino acids lysine and methionine. For your body to produce it in sufficient amounts, you also need plenty of vitamin C. More than 95% of your L-carnitine stores are contained in your muscles, along with trace amounts in your blood, liver, heart, and kidneys. You can also obtain small amounts by eating animal products like meat and dairy products. People who eat plant-based diets or those with certain genetic issues may be unable to produce or obtain enough L-carnitine, which makes it a conditionally essential nutrient. L-carnitine helps move more fatty acids into your cells to be burned for energy, so it’s sometimes used as a weight loss supplement.
L-Carnitine: Boosting Endurance and Fat Utilization
L-Carnitine is a naturally occurring amino acid that plays a crucial role in energy production. It transports fatty acids into the mitochondria, where they are burned for energy, making it a key player in weight loss and performance enhancement.
Benefits of L-Carnitine include:
- Increased Fat Burning: Converts stored fat into energy, supporting weight loss.
- Enhanced Physical Performance: Reduces muscle fatigue and improves recovery time.
- Supports Heart Health: Helps in maintaining cardiovascular function.
L-Carnitine for Weight Loss
L-carnitine helps move more fatty acids into your cells to be burned for energy, so it’s sometimes used as a weight loss supplement. Another 2021 review in 1,239 people with type 2 diabetes also found that taking 2 grams (g) of L-carnitine daily for at least 2 weeks helped promote weight loss. Still, more research is needed to understand how it may impact long-term weight loss. Furthermore, while it may aid in weight loss for some people, consider speaking with a dietician to develop a thorough diet and exercise regimen first. Meta-analysis showed that l-carnitine supplementation significantly decreased body weight [Weighted mean difference (WMD) = -1.21 kg, 95% confidence interval (CI): -1.73, -0.68; P < 0.001], body mass index (BMI) (WMD = -0.24 kg/m2, 95% CI: -0.37, -0.10; P = 0.001), and fat mass (WMD = -2.08 kg, 95% CI: -3.44, -0.72; P = 0.003). A non-linear dose-response association was seen between l-carnitine supplementation and body weight reduction (P < 0.001) suggesting that ingestion of 2000 mg l-carnitine per day provides the maximum effect in adults. L-carnitine is a chemical that is made in the human brain, liver, and kidneys. It helps the body turn fat into energy.
Other Potential Benefits of L-Carnitine
L-carnitine is important for heart and brain function, muscle movement, and many other body processes. The body can convert L-carnitine to other chemicals called acetyl-L-carnitine and propionyl-L-carnitine. L-carnitine is used to increase L-carnitine levels in people whose natural level of L-carnitine is too low.
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- Brain Function: L-carnitine may benefit brain function. Some research suggests that the acetyl form, acetyl-L-carnitine (ALCAR), may help prevent age-related mental decline and improve markers of learning.
- Sports Performance: The evidence is mixed regarding the effects of L-carnitine on sports performance, but it may offer some benefits. According to a 2021 review, some studies suggest that L-carnitine may help improve exercise and muscle recovery, muscle oxygen supply, exercise performance, endurance, and power.
- Type 2 Diabetes: L-carnitine may be beneficial for people with type 2 diabetes. A 2023 review concluded that L-carnitine supplementation may reduce fasting blood sugar and hemoglobin A1c, while also improving insulin sensitivity in people with diabetes, overweight, or obesity.
- Depression: Some research suggests that L-carnitine could be beneficial for the treatment of depression. In a 2018 review, acetyl-L-carnitine significantly reduced symptoms of depression compared with placebo.
Food Sources of L-Carnitine
You can get small amounts of L-carnitine from your diet by eating meat and dairy products.
- Beef: 139 to 143 mg per 3.5 ounces (oz), or 100 g
- Pork: 25 to 61 mg per 3.5 oz (100 g)
- Chicken: 13 to 34 mg per 3.5 oz (100 g)
- Cow’s milk: 40 mg per 3.5 oz (100 g)
- Hard cheese: 3 mg per 3.5 oz (100 g)
Interestingly, food sources of L-carnitine have a greater absorption rate than supplements. According to a 2004 study, 57% to 84% of L-carnitine is absorbed when it’s consumed from food, compared to only 14% to 18% when taken as a supplement. Your body also produces L-carnitine naturally from the amino acids methionine and lysine if your stores are low. As such, L-carnitine supplements are only necessary in special cases, such as disease treatment. Your L-carnitine levels are influenced by how much you’re eating and how much your body is producing.
Who Might Benefit from L-Carnitine Supplements?
- Vegans and Vegetarians: L-carnitine levels are often lower in vegetarians and vegans since they restrict or avoid animal products. Therefore, vegetarians and vegans may want to consider L-carnitine supplements, which can help normalize carnitine levels in the blood and muscles.
- Older Adults: Older adults may also benefit from L-carnitine supplements. A 2016 study found that taking 1.5 g of L-carnitine per day for 10 weeks improved functional status and frailty in older adults.
- Individuals with Chronic Conditions: The risk of deficiency is higher for those with diseases like cirrhosis and kidney disease. If you have one of these conditions, a supplement may be beneficial.
Dosage and Safety of L-Carnitine
For most people, taking 2 g or less per day is relatively safe and free from any serious side effects. However, some mild side effects like heartburn and indigestion are possible. Some research has also used doses of up to 4,500 mg per day. It’s important to note, however, that L-carnitine supplements may raise your blood levels of trimethylamine-N-oxide (TMAO) over time. High levels of TMAO are linked to an increased risk of atherosclerosis - a disease that clogs your arteries. More studies on the safety of L-carnitine supplements are needed. Studies on the potential benefits of L-carnitine have used a wide range of doses.
Dosage varies from study to study and may vary depending on the form of carnitine you take:
- Acetyl-L-carnitine: This form is best for brain health and function. Doses vary from 500 to 3,000 mg per day.
- L-carnitine L-tartrate: This form is most effective for exercise performance. Doses vary from 1,000 to 4,500 mg per day.
- Propionyl-L-carnitine: This form may help improve blood flow in those with high blood pressure or related health conditions. A 2005 study used a dose of 2 g per day.
Side Effects: When taken by mouth: L-carnitine is likely safe when taken for up to 12 months. It can cause side effects such as stomach upset, heartburn, diarrhea, and seizures. It can also cause the urine, breath, and sweat to have a "fishy" odor. Avoid using D-carnitine and DL-carnitine. These forms of carnitine might block the effects of L-carnitine and cause symptoms that resemble L-carnitine deficiency.
Special Precautions and Warnings: When taken by mouth: L-carnitine is likely safe when taken for up to 12 months. It can cause side effects such as stomach upset, heartburn, diarrhea, and seizures. It can also cause the urine, breath, and sweat to have a "fishy" odor. Avoid using D-carnitine and DL-carnitine. These forms of carnitine might block the effects of L-carnitine and cause symptoms that resemble L-carnitine deficiency.
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- Pregnancy: There isn't enough reliable information to know if L-carnitine is safe to use when pregnant. Stay on the safe side and avoid use.
- Breast-feeding: Taking L-carnitine is possibly safe when taken by mouth while breast-feeding in the amounts recommended by a healthcare provider. Small amounts of L-carnitine have been given to infants in breast milk and formula with no reported side effects. The effects of large amounts are unknown.
- Children: L-carnitine is possibly safe when used appropriately by mouth, short-term. It has been used safely by mouth for up to 6 months.
- Underactive thyroid (hypothyroidism): Taking L-carnitine might make symptoms of hypothyroidism worse.
- Seizures: L-carnitine seems to make seizures more likely in people who have had seizures before. If you have had a seizure, don't take L-carnitine.
Interactions: L-carnitine seems to decrease how well thyroid hormone works in the body. Taking L-carnitine with thyroid hormone might decrease the effectiveness of the thyroid hormone.
When to Consult a Healthcare Professional
Consider speaking with a healthcare professional before taking L-carnitine. They could help you decide whether it’s appropriate and recommend the best dosage. People who are taking certain types of antibiotics and anticonvulsants should speak with a doctor before taking L-carnitine, as this supplement may interact with the medications. As with any supplement, you should speak with a doctor before taking L-carnitine.
Vitamin B12: The Dynamic Vitamin for Wellness and Weight Management
Vitamin B12 plays vital roles in energy production, red blood cell formation, and nervous system health. B12 is also involved in the synthesis of hormones and neurotransmitters. Vitamin B12 is cobalamin an enzyme co-factor that is necessary for the synthesis of DNA. B12 is mainly found in meat, poultry, fish and shellfish, eggs, and dairy. Non-animal sources include fortified or enriched milk substitutes, grains, and nutritional yeast. They are often included in weight loss injections due to their metabolism-boosting properties.
Benefits of B12 include:
- Increased Energy Levels: Helps combat tiredness and improve endurance.
- Enhanced Fat and Protein Metabolism: Supports the breakdown and utilization of nutrients.
- Better Mood and Brain Function: Aids in neurotransmitter production, reducing stress and improving focus.
B12 and Weight Loss: How a B12 Shot Can Support Weight Loss
Vitamin B, in general, increases energy. Two B vitamins are credited with providing the greatest energy benefits. They are vitamin B6 and vitamin B12. Vitamin B6 is also known as pyridoxine. It helps regulate glycogen, which impacts energy levels. It also affects appetite. Vitamin B12 is also known as cobalamin. It plays a role in cell metabolism. This impacts whether you feel energy or fatigue. In fact, increased energy is one of the most promised benefits of B12. This enhanced energy makes it easier to get to the gym. You can also work out harder because you don’t feel fatigued. But do B12 injections actually promote weight loss?
Effectiveness of Vitamin B12 for Losing Weight
Most of the vitamin B12 weight loss research involves people who’ve had weight loss surgery. In these cases, the B12 supplement shots were to help correct or protect against B12 deficiency. Others have assessed B12 shots for reducing deficiency due to other causes. No studies could be found that assess a B12 injection’s impact on weight loss efforts in humans. (There are several studies involving animals, but not human subjects.) What research does show is that people who are overweight tend to be low in vitamin B12. One such piece of research is a 2020 review published in the journal Nutrients (1). In it, researchers connected vitamin B12 deficiency and increased body weight. This connection existed in both children and adults. It also noted that as B12 deficiency increased, so too did insulin resistance. Thus, low vitamin B12 levels may contribute to obesity. A 2014 study involving 976 subjects reported similar results (2). Those with low vitamin D levels were overweight more often than people with higher vitamin levels. Their body mass index was higher as well. Vitamin D levels were also lower in people with metabolic syndrome. This syndrome involves having a variety of health issues at the same time. Among them are high blood pressure, high cholesterol, and high blood sugar. This increases one’s risk of major medical conditions such as heart disease and type 2 diabetes. In the end, research makes a connection between low vitamin B12 and increased weight. But it is still unclear whether B12 injections can promote weight loss in humans.
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Who Might Benefit from Vitamin B12 Injections
At this time, it is unknown whether a B12 injection can assist with a weight loss program. Who might these shots be good for then? If a client has a vitamin B12 deficiency, they might benefit from an injection. Megaloblastic anemia is one such deficiency, a macrocytic anemia that causes bone marrow to create very large red blood cells. Most people do get enough of this vitamin in their diet. Yet, a deficiency exists in as many as 43% of older adults (4). A deficiency in this vitamin can create a variety of symptoms. Among them are fatigue, dizziness, and muscle weakness. It can also result in confusion and personality changes.
The Mayo Clinic shares that those most at risk of low levels include (5):
- people who don’t consume enough vitamin B12 in their diet
- people diagnosed with pernicious anemia
- people who’ve had gastric surgeries
- people with intestinal issues, such as celiac or Crohn’s disease
People following a vegetarian diet are especially at risk of deficiency. This is because vitamin B12 is primarily in animal-based foods. Research suggests that this is even more important for women who are pregnant or lactating (6). This helps ensure that the developing baby gets enough of this important vitamin. If clients have concerns about their B12 level, their doctor can do a blood test. These results can provide insight into whether a B12 deficiency exists. Clients should always consult with their doctors before trying new supplements or changes to their diet.
When B12 Shots for Weight Loss Are Not Recommended
Vitamin B12 injections aren’t for everyone. In some cases, a vitamin B12 shot can interfere with other medications. This can cause those medications to be ineffective. The University of Michigan also warns that a B12 shot is not recommended for people with Leber’s disease (7). This is a disease that causes a loss of vision. It also suggests talking to your doctor first if you:
- have kidney or liver disease
- have any type of infection
- are receiving treatment that affects bone marrow
Encourage clients to talk with their doctor before trying to achieve weight loss with vitamin B12 injections. This helps prevent these types of issues.
Vitamin B12 Injection Safety
If a client decides that they want to try B12 shots for weight loss, that’s up to them. Following a few general guidelines can help them stay safe. First, they should get the shots from a reputable provider. One option is from their doctor. If they use the services of a medical weight loss clinic, it might also offer vitamin B12 injections for weight loss. What about dosage? Older research indicates that 1,000 micrograms per injection helps reduce vitamin B12 deficiency (8). It also suggests getting five or six injections bi-weekly to “load” the body. This should be followed by once-monthly B12 injections. This helps maintain healthier B12 levels.
The Mayo Clinic adds that some people experience side effects with a vitamin injection (9). These effects can include:
- abdominal pain
- chest pain
- cough
- dizziness
- eye pain
- irregular heartbeat
- ringing in the ears
- weight gain
While some of these effects are merely uncomfortable, others are cause for concern. If a client has side effects after a B12 injection, they should talk to their doctor. This helps them decide whether this option is safe for them.
How to Increase Vitamin B12 Without an Injection
Clients can increase their vitamin B12 level without an injection. They do this by adding certain foods to their diet.
Foods that are rich in vitamin B12 include:
- Fish (salmon, trout, tuna, and sardines)
- Shellfish (clams)
- Organ meat (liver and kidneys)
- Beef
- Milk
- Yogurt
- Cheese
- Eggs
- Fortified cereal
A balanced meal plan can provide the nutrients clients need to support a healthy weight loss journey. It can also reduce the risk of weight gain due to unhealthy food choices.
Lipo-B, B-Complex and B6/B12: Complementary Nutrients for Enhanced Results
When used together, Lipo-B, L-Carnitine, B-Complex, and B6/B12 work synergistically to support your body’s natural processes. By enhancing metabolism, increasing energy, and improving fat utilization.
Lipo-B: The Fat-Burning Powerhouse
Lipo-B injections, often referred to as lipotropic injections, contain a blend of essential nutrients like methionine, inositol, and choline. These compounds help the body break down fat more efficiently, preventing fat accumulation and supporting liver function.
The benefits of Lipo-B include:
- Enhanced Fat Metabolism: Assists in the breakdown of stored fat for energy.
- Improved Liver Function: Helps the liver process and remove excess fat.
- Increased Energy Levels: Converts fat into usable energy, reducing fatigue.
Specially formulated for people who want to combat weight gain and increase energy production, our nutrient injections include valuable nutrients:
- Lipotropic compounds:
- methionine - an essential amino acid that assists in the breakdown of fats within the liver, promotes collagen production, combats fatigue, and prevents neurological damage;
- inositol - a B-vitamin that encourages blood cell production, protects the health of nerve synapses, contributes to the metabolism of fat, reduces blood cholesterol, and promotes a better mood and appetite;
- choline - an essential nutrient that supports liver function, contributes to the processing of chemical waste products, aids in fat metabolism, and distributes cholesterol to avoid its build-up in one part of the body.
B-Complex: The Essential Vitamin Group for Energy and Metabolism
B-Complex vitamins include a group of essential nutrients (B1, B2, B3, B5, B6, B7, B9, and B12) that support metabolism and overall wellness. These vitamins help the body convert carbohydrates, fats, and proteins into energy while supporting brain function and cellular health.
Key benefits include:
- Boosted Energy Production: Helps combat fatigue and enhance endurance.
- Improved Mood and Cognitive Function: Supports brain health and reduces stress.
- Enhanced Metabolic Efficiency: Helps the body use food as fuel more effectively.
How These Nutrients Promote Weight Loss and Wellness
When used together, Lipo-B, L-Carnitine, B-Complex, and B6/B12 work synergistically to support your body’s natural processes. By enhancing metabolism, increasing energy, and improving fat utilization, these supplements can help:
- Accelerate Weight Loss: By promoting fat burning and preventing fat accumulation.
- Improve Physical Performance: By reducing fatigue and supporting endurance.
- Boost Overall Health: By supporting cardiovascular, brain, and liver function.