L-Carnitina, ¿Sirve para bajar de peso?

L-Carnitina, ¿Sirve para bajar de peso?

Si piensas que la L-Carnitina es una pastilla mágica, que si la tomas y te tumbas en el sofá vas a adelgazar empezamos mal. En este artículo vamos a aprender qué es, para qué sirve realmente, cómo actúa etc. Aclararemos mitos e incluso aportaremos consejos, todo ello al margen de marcas ni intereses, con la única base de la evidencia científica demostrada y la experiencia.

¿Qué es la L-Carnitina?

La L-Carnitina es una molécula fabricada por nuestro propio cuerpo principalmente en el hígado, cerebro y riñones a partir de la L-Lisina, L-Metionina, aunque también necesita de vitamina B, C y hierro para sintetizarse, por tanto no es un nutriente esencial y también la podemos encontrar en muchos alimentos. Se asemeja a los aminoácidos aunque realmente NO lo es y podemos referirnos a ella de dos maneras L-carnitina y D-carnitina, aunque solo la L-carnitina es biológicamente activa, la D-carnitina es más barata pero no se recomienda por su baja absorción e incluso posible toxicidad.

Hoy en día sus beneficios parecen ser bastante conocidos pese a que aún hay gente que no confía en ella, tanto si tienes fé ciega en la l-carnitina o estás dudando continua leyendo.

¿Cómo actúa?

La L-Carnitina ayuda a los ácidos grasos a llegar a la mitocondria y transportarse a través de su membrana con el fin de ser oxidados y convertirse en energía en forma de ATP. También actúa para expulsar sustancias de deshecho fuera de la mitocondria y permitir que esta continúe produciendo energía. La L-Carnitina NO estimula el sistema nervioso central (SNC), por tanto debemos observar si la tomamos sola o en fórmulas combinadas con cafeína, taurina…

La L-Carnitina comienza a hacer efecto aproximadamente 30 minutos después de su toma, llegando a multiplicar por cuatro su concentración en sangre al cabo de 1 hora.

Dosis diaria recomendable

Hoy en día podemos encontrarla en pastillas, barritas, viales líquidos, bebidas energéticas con l-carnitina… pero ¿realmente por tomar más vamos a obtener más beneficio? NO. Los alimentos en los que encontramos mayor cantidad de L-Carnitina son los de origen animal, como la carne roja, pollo, cordero o conejo, para ser exactos en los músculos, riñones e hígado de estos animales. Las fuentes vegetales son muy limitadas siendo las de mayor concentración aguacates, germen de trigo, brócoli y coliflor.

La L-Carnitina diaria que podemos obtener de los alimentos por término medio es entre 100 y 300mg, en el caso de los vegetarianos mucho menos. Estudios realizados hasta el momento recomiendan tomar entre entre 2 y 4 gr (2000-4000 mg) 30-45 minutos antes del entrenamiento o dividida en varias dosis al día.

Su uso es seguro, los únicos efectos negativos si consumes demasiada podrían ser mareos, diarreas o nauseas. Debes tomar una dosis normal, no por más L-Carnitina mayor pérdida de grasa, de nada sirve llevar ácidos grasos a la mitocondria en exceso si una vez allí no hay recursos para oxidarlos. Muchos se olvidan de que para que se inicie la lipólisis (degradación de las grasas) hay que generar un gasto calórico, por tanto con una ingesta mayor a la que necesitamos de este suplemento no vamos a conseguir nada.

Mitos y Consejos

  1. Si tienes un sobrepeso importante u obesidad la l-carnitina no te servirá para nada, primero necesitas seguir un riguroso plan de dieta y entrenamiento.
  2. No te engañes a ti mismo, para obtener verdaderos resultados hace falta seguir una dieta estricta, tomarla durante varios meses y una buena dosis diaria, por tanto es todo lo contrario a una solución rápida e inmediata.
  3. Recuerda: La l-carnitina NO es un quemador de grasas, simplemente trata de facilitar que la grasa sea utilizada como fuente de energía y no quede almacenada.
  4. Lanzar un mensaje para aquellos que se la inyectan en la barriga con el fin de adelgazar esa zona, en primer lugar el cuerpo pierde grasa de forma general, no le podemos pedir que solo lo haga de la barriga, y en segundo lugar la L-Carnitina una vez que entra en nuestro cuerpo tiene que pasar al torrente sanguíneo y de ahí a la célula muscular por tanto que te la inyectes en la barriga tendrá el mismo efecto que ponértela en el culo o en un pie.
  5. Analiza con detenimiento la composición del suplemento antes de comprarlo, no siempre adquirimos L-Carnitina pura, sino en porcentajes mucho menores. La cantidad que debes tener en cuenta es la L-Carnitina real que te aporta cada dosis, ¡Cuidado con la publicidad engañosa! Los viales líquidos suelen ser los mejores, aunque no quiere decir que no se encuentren también pastillas de calidad.
  6. Todavía podemos encontrar estudios donde aseguran que la l-carnitina funciona por sugestión, como una especie de placebo, a cada persona le actúa de diferente manera y cuanto más te lo creas más bajas, pero no por arte de magia sino porque también comerás mejor, te esforzarás más entrenando, etc.
  7. Otro mito es que la l-carnitina ayuda al crecimiento muscular, ¡NO! Simplemente puede ayudarte como mucho a entrenar con más intensidad y de ahí la pequeña mejora.
  8. Las deficiencias de l-carnitina no son muy comunes aunque pueden ocurrir si sufres enfermedades como diabetes o cirrosis o con algunos antibióticos que pueden bloquear su absorción o incrementar su excreción. 

     

    Si tienes ganas de aprender sobre otros suplementos no dejes de leer mi artículo sobre pre-entreno o acerca del verdadero efecto del CLA. Antes de terminar, el mejor consejo que te puedo dar habiendo dejado claro todo sobre la L-Carnitina es que antes de tomarla consultes con un especialista sobre cuál es la más adecuada para ti, cuánto y cuando debes tomarla en caso de que debas hacerlo, la salud no es un juego.

María José García
Sígueme!

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