Greener Pastures Natural Foods Co-op - Blog #Brain

Acetyl L Carnitine Benefits: The Supplement that Burns Fat and Powers the Brain

Thu, 26 Sep 2019 06:24:21 -0600

Acetyl-L-carnitine (ALCAR), is a powerful addition to your biohacking toolbox. This valuable little molecule has been a staple in the bodybuilding and brain-hacking communities for years now, thanks to its ability to help you lose weight and power up your brain. Read on to learn more about the benefits of acetyl-L-carnitine, plus side effects, safety and proper supplement dosage.

WHAT IS ACETYL-L-CARNITINE?

Acetyl-L-carnitine is an amino acid naturally produced in your body to generate energy. It’s also found in animal protein — namely, red meats. Many people supplement with acetyl-L-carnitine, because of its potential benefits.

WHAT ARE THE BENEFITS OF ALCAR?

You can use ALCAR to enhance your mitochondrial function cognition, workouts, and more. ALCAR helps your mitochondria (the powerhouses of your cells) burn fat and create more energy — especially for your muscles and brain.

Acetyl-L-carnitine has two main benefits:

Boosts brain power: ALCAR is an anti-aging nootropic, or smart drug, meaning, it helps your brain perform better. The acetyl group on it lets it pass your blood-brain barrier and reach your brain and nerves, where it can improve your mood, learning, and memory.
Burns fat and builds muscle: ALCAR can give you an edge in the gym, too. It shuttles fuel (in the form of fatty acids) to your muscle mitochondria, which ramps up your energy production and can increase endurance. ALCAR also pushes your metabolism toward fat burning while you work out.

Here’s a closer look at how ALCAR works.

ACETYL-L-CARNITINE AND WEIGHT LOSS: HOW IT HELPS BURN FAT

When you take ALCAR, it turns into carnitine in your body, and if your insulin levels are low — for example, from eating a keto diet (like the Bulletproof Diet), doing intermittent fasting, working out intensely, or being in a calorie deficit — carnitine becomes very important for burning fat.

When your insulin is low, your mitochondria start turning to fat for fuel.[1] They grab onto stored body fat (or fat you eat), break it down into fatty acids, and send the fatty acids to your mitochondria. Your mitochondria turn those fatty acids into ATP (energy) that powers your cells.

But fatty acids can’t get into your mitochondria alone. They use something called a carnitine shuttle. Basically, carnitine latches onto fatty acids and carries them into your mitochondria. It gives your mitochondria the raw materials to produce lots of energy and function at their best.

In other words, you need carnitine to metabolize fat. If you’re low on carnitine, fat can’t get into your mitochondria, and you struggle to use it for fuel.[2] But with abundant carnitine, your fat metabolism works like a well-oiled machine. That’s where ALCAR supplements come in, and why they’re so popular with bodybuilders.

ACETYL-L-CARNITINE FOR MOOD, MEMORY AND COGNITIVE DECLINE

Acetyl-L-carnitine is a supplement form of L-carnitine that can pass your blood-brain barrier, giving it access to the dense collection of mitochondria in your brain, as well as to the mitochondria in the rest of your body. That explains why ALCAR is becoming so popular as a nootropic supplement (something that makes your brain work better).

Here’s what the research has to say about using ALCAR to make your brain work better:

More mental & physical energy: Older men and women who took ALCAR daily saw a significant boost to their physical and mental energy levels, as well as better overall cognitive ability.[3]
Improves cognitive function: People with low carnitine levels see a major decrease in brain function. Taking ALCAR improves that brain function. A lot. In a recent study, 8 out of 14 participants reversed a diagnosis of dementia and returned to their full cognitive abilities after taking ALCAR daily. [4]
Lowers inflammation: Acetyl-L-carnitine decreases inflammation in healthy adults. Part of it is because ALCAR increases glutathione, your body’s master antioxidant.[5] Side note: glutathione is awesome for hacking hangovers. And, as it turns out, ALCAR decreases damage to brain cells after drinking, too.[6]
Boosts circulation: In healthy adults, ALCAR increased circulation and nutrient-rich blood flow after a high-fat meal.[7] Good blood flow is an essential part of muscle and brain function.
Improves focus: Acetyl-L-carnitine improves attention, both in kids with ADHD[8] and adults who struggle with mental fatigue.[9]

WHO SHOULD USE ACETYL-L-CARNITINE AS A NOOTROPIC?

It’s worth mentioning that, although a few of these studies are in healthy young adults, a lot of acetyl-L-carnitine research is in older people. It’s clear that ALCAR is great for anti-aging, but what if you’re young and thriving, and want an extra edge?

As is the case with many nootropics, ALCAR is popular in the brain-hacking world thanks to lots of individual reports about how much it helps cognition.This is one of those supplements that’s worth trying on your own, to see if you notice any benefit.

What about ALCAR for improving your workouts?

ACETYL-L-CARNITINE FOR EXERCISE AND RECOVERY

ALCAR has been a staple of the bodybuilding community for years. It’s got some decent research to back it up:

Increases strength: Resistance-trained young men who took carnitine 90 minutes before intense exercise enjoyed a significant increase in power output, as well as lower lactate levels (lactate contributes to the burning feeling in your muscles).[10]
Burns more fat: Young men who took carnitine burned more fat during moderate exercise, and their muscles produced more energy during intense exercise.[11]
Boosts testosterone: Men who took acetyl-L-carnitine after lifting had more dense hormone receptors in their muscles, which may have improved their testosterone uptake. https://www.ncbi.nlm.nih.gov/pubmed/16826026 In other words, ALCAR doesn’t increase your testosterone; it makes you better at using the testosterone you have (Here’s how to increase your testosterone).
Speeds recovery: ALCAR can speed up recovery and decrease muscle inflammation after exercise, in both men and women.[12][13] [14][15]
Better insulin sensitivity: ALCAR improves insulin sensitivity in people who don’t process glucose well.[16] [17][18]
Builds muscle: ALCAR is a powerful anti-aging supplement if you’re older and want to build muscle. In older people, it decreases muscle fatigue and increases fat loss.[19][20][21]
Reduces muscle fatigue: One study found that acetyl-L-carnitine decreases muscle fatigue in young people, too.[22]

Summing up: ALCAR can help you work harder in the gym and recover faster. And if you’re older, acetyl-L-carnitine is especially useful for maintaining your energy levels and shedding body fat.

DOSAGE: HOW MUCH ACETYL-L-CARNITINE SHOULD YOU TAKE?

Acetyl-L-carnitine is a valuable addition to your daily supplement routine, especially if you’re an athlete or you’re looking for anti-aging benefits. As with most supplements, timing matters. Here’s what you need to know.

Most of the studies you just read about used between 1-3 grams of L-carnitine, taken every day. One gram a day seems to be a good place to start. From there, you can increase or decrease the dose as you see fit. Here are sample plans for taking ALCAR:

ACETYL-L-CARNITINE FOR NOOTROPIC BENEFITS/ANTI-AGING:

2g/day; half first thing in the morning, half in the afternoon

ACETYL-L-CARNITINE FOR FITNESS AND FAT-BURNING:

2-3g day; half 90 minutes before exercise (to increase your muscle endurance), half after exercise (to speed up recovery)

ACETYL-L-CARNITINE SIDE EFFECTS AND PRECAUTIONS
While ALCAR is generally considered safe for most people, you could experience some side effects, including upset stomach, nausea, vomiting, headache, dry mouth, and restlessness.
Consult your physician before starting any new supplement, especially if you’re pregnant, breastfeeding, or have a serious medical condition.
Acetyl-L-carnitine may interfere with thyroid function, and is best avoided if you have an underactive thyroid.
People with a history of seizures may also want to steer clear of ALCAR.
Do not use acetyl-L-carnitine if you’re taking blood-thinning medication.

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Creatine For Anti Aging

Thu, 26 Sep 2019 06:02:17 -0600

Creatine has been widely used as a sports and exercise supplement since 1992. Numerous studies over 20 years have shown that it is one of the few sports supplements that actually works is completely safe for healthy adults.

I learned a new word today: gerascophobia. Have you ever heard of it? Apparently it means "fear of growing old."

I never knew that being fearful of growing old had its own name. I came across gerascophobia while reading Arianna Huffington's book On Becoming Fearless. When I saw it, I immediately stopped reading and thoughtfully leaned back in my chair. It occurred to me in that moment that I was gerascophobic! I believe I always have been. (And now that my next birthday will be 50 my "condition" is worsening -- as you can imagine.) I'm not afraid of growing old in itself -- it sure beats the alternative. But I've always feared the disease and frailty that most often accompanies aging. I now realize that my early onset of gerascophobic is what carved my whole adult life. I went to school for nutrition, became a dietitian/nutritionist, personal trainer, fitness facility owner and founder of a protein bar company because I somehow realized at an young age that we can all create our own Fountain of Youth by choosing to eat right and exercise!

Many of the lifestyle-related diseases and conditions that we most often associate with aging -- heart disease, diabetes, osteoporosis, frailty, certain cancers, etc. -- have less to do with aging and more to do with poor lifestyle choices: not eating a healthy whole-food diet and being sedentary. It's just that these poor lifestyle choices catch up with us by the time we hit mid-age and older, thus the association between old age and disease. So just imagine how excited I was upon learning that one of the sports supplements I have been taking myself and recommending to my fitness and athletic clients for the last 15 years can also help prevent many of the diseases and conditions I mentioned above -- and more. And because I have been such a believer in the athletic benefits of this supplement, I have been using it as an ingredient in the High Protein Performance Bars I manufacture for MadReps Nutrition.

I am talking about creatine. Creatine has been widely used as a sports and exercise supplement since 1992. Numerous studies over 20 years have shown that it is one of the few sports supplements that actually works and is completely safe for healthy adults!

Let me tell you a little bit about creatine and how it has traditionally been used before I get into its health and anti-aging benefits. Creatine is a protein that supplies energy to all of the cells in the body, primarily muscle cells. Some is manufactured by several amino acids in the liver and kidneys then stored in our muscles, but the majority of our stored muscular creatine comes from food... primarily red meat. Very little is found in other meats relative to red meat, and only a miniscule amount is found in some fruits and vegetables.

Supplementing with creatine can increase muscular (creatine) storage by up to 40 percent%, therefore giving muscles far more energy than diet can alone! This is why athletes and fitness enthusiasts have been using it as a supplement for the last 20 years.

When combined with exercise training, creatine can:

-- rapidly increase strength, muscle size and power

-- increase metabolism

-- increase speed endurance for runners and cyclists through strength and power gains derived during sprint training

-- improve performance during any sport that involves fast, short, explosive movements

But here's what I'm most excited about. A substantial body of research has found that creatine has a wide variety of anti-aging uses as well as therapeutic applications.

Creatine:

1. Has been shown to preserve muscle and strength in older adults, which is slowly lost during the aging process due to declining drops in testosterone and growth hormone. Preserving muscle will increase functionality and help to avoid frailty. This result is even more dramatic when combined with a strength training program. (1)

2. Supplementation may lower the risk of developing heart disease by lowering triglycerides. (2)

3. Has been shown to be helpful for people with congestive heart failure by increasing muscle mass weight, muscle strength, physical performance and endurance. (3)

4. Can help to avoid osteoporosis by preserving muscle. (4) (13)

5. Improves glucose management in Type 2 diabetes. This is important in the prevention of all of the diseases associated with Type 2 diabetes: eye and kidney disease, heart disease, etc. (6) (13)

6. Supplementation has been found to significantly increase brain capacity and intelligence! Especially among people who eat little or no red meat and the elderly. (8)

7. May have therapeutic value for treating mental illness and other brain disorders. (5) (7)

8. Supplementation can help to relieve some of the muscular pain, strength decreases and stiffness associated with fibromyalgia. (10) (11)

9. Shows promise of therapeutic benefits for people with Parkinson's disease, Huntington's Disease, Alzheimers, Mcardles disease and Muscular Dystrophy. (12) (13)

That's a pretty impressive list!

So if you are like me and want to grow old with a high quality of life, you may want to consider supplemental creatine.

There are several different forms of creatine on the market. The recommended dosing below is for Creatine Monohydrate powder only.

-- 1-2 grams daily for healthy adults. A healthy adult vegan can consume as much as 5 grams daily.

If you are suffering from any of the disease states listed above, check with your doctor first for proper dosing, which can be as high as 5-10 grams. Creatine is not recommended for children under the age of 18 or for anyone with kidney or liver disease.

At Greener Pastures we carry creatine in our bulk spices section. Buy as little or as much as you'd like. See and feel the benefits yourself.

References:

1. Gotshalk LA, Kraemer WJ, Mendonca MA, Vingren JL, Kenny AM, Spiering BA, Hatfield DL, Fragala MS, Volek JS. Creatine supplementation improves muscular performance in older women.Eur J Appl Physiol 2007.

2. Cornelissen VA, Defoor JG, Stevens A, Schepers D, Hespel P, Decramer M, Mortelmans L, Dobbels F, Vanhaecke J, Fagard RH, Vanhees L. Effect of creatine supplementation as a potential adjuvant therapy to exercise training in cardiac patients: a randomized controlled trial. Clin Rehabil. 2010 Nov;24(11):988-99.

3. Kuethe F, Krack A, Richartz BM, Figulla HR. Creatine supplementation improves muscle strength in patients with congestive heart failure. Pharmazie. 2006 Mar;61(3):218-22.

4. Chilibeck PD, Chrusch MJ, Chad KE, Shawn Davison K, Burke DG. Creatine monohydrate and resistance training increase bone mineral content and density in older men. J Nutr Health Aging. 2005;9(5):352-3.

5. Allen PJ. Creatine metabolism and psychiatric disorders: Does creatine supplementation have therapeutic value? Neurosci Biobehav Rev. 2012 May;36(5):1442-62. Epub 2012 Mar 24.

6. Gualano B, Lancha AH Junior, et al. Creatine in Type 2 Diabetes: A Randomized, Double-Blind, Placebo-Controlled Trial, Med Sci Sports Exerc, 2010 Sep 24

7. Lyoo IK, Kong SW, Sung SM, Hirashima F, Parow A, Hennen J, Cohen BM, Renshaw PF. Multinuclear magnetic resonance spectroscopy of high-energy phosphate metabolites in human brain following oral supplementation of creatine-monohydrate.Psychiatry Res 2003, 123(2):87-100.

8. McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A. Creatine supplementation and cognitive performance in elderly individuals.Neuropsychol Dev Cogn B Aging Neuropsychol Cogn 2007, 14(5):517-528.

9. Gualano B, Artioli GG, Poortmans JR, Lancha Junior AH. Exploring the therapeutic role of creatine supplementation. Amino Acids. 2010, Jan;38(1):31-44. Epub 2009 Mar 1.

10. Leader A, Amital D, Rubinow A, Amital H. An open-label study adding creatine monohydrate to ongoing medical regimens in patients with the fibromyalgia syndrome. Ann N Y Acad Sci. 2009 Sep;1173:829-36.

11. Amital D, Vishne T, Rubinow A, Levine J. Observed effects of creatine monohydrate in a patient with depression and fibromyalgia. Am J Psychiatry. 2006 Oct;163(10):1840-1.

12. Hass CJ, Collins MA, Juncos JL. Resistance training with creatine monohydrate improves upper-body strength in patients with Parkinson disease: a randomized trial. Neurorehabil Neural Repair 2007, 21(2):107-115.

13. Gualano B, Artioli GG, Poortmans JR, Lancha Junior AH. Exploring the therapeutic role of creatine supplementation. Amino Acids. 2010, Jan;38(1):31-44. Epub 2009 Mar 1.

For more by Donna Mincieli, PTI, RD, click here.

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