Activate your metabolism for more energy: spring hack with L-carnitine & omega-3
Spring is here - with milder temperatures, longer days and an extra dose of motivation for exercise and conscious eating. Do you feel the need to rev up your metabolism to feel fit and dynamic? You're like many people at the moment. But what is the best way to do this?
We have interesting information and valuable tips for you on the subject of metabolism. A quick tip first: L-carnitine and omega-3 fatty acids are considered natural boosters that can support the human body. They help to utilize fat more efficiently, prevent oxidative stress and keep the energy balance light in spring - without a crash diet! [1,2]
Why is the metabolism revitalized in spring?
At last! After a winter often characterized by heavy food and fewer hours of sunshine, spring awakens new spirits. But it's not just the psyche that benefits from rising temperatures and more light, our metabolism does too:
More sun: This increases vitamin D production, which in combination with vitamin C and B vitamins often provides more energy.
Looser clothing: You move more easily and are more likely to be active outdoors. This stimulates the metabolism.
Fresh food: Finally, more fresh, regional fruit and vegetables are back on the table, which provides the body with important nutrients.
And yet some people are still struggling with the inertia mode from the winter. That's understandable! Omega-3 fatty acids and L-carnitine can build on this and support you on your way to a spring high.
What is metabolism? Simply explained
Metabolism comprises all processes in which nutrients are converted into energy. It requires various enzymes and co-factors for this. Briefly summarized:
- Food is digested and broken down into individual building blocks.
- Energy is provided for the muscles, brain and organs.
- Fat reserves are used if food is not sufficient (or if you actively want to lose weight).
Typical signs that your metabolism needs support
There are various signs that tell you that your metabolism could do with a little boost:
- Persistent tiredness despite getting enough sleep
- Weight gain, even though you are not eating more than usual
- Cold hands and feet, even in milder temperatures
- Low energy or motivation
- Difficulties with digestion
Do you recognize yourself in these points? Then our tips could help you get back on track and benefit from a positive effect.
Stimulate metabolism: How to do it with diet and exercise
Exercise: Light jogging laps or walks in the spring sunshine get you active!
L-carnitine & omega-3: are considered to support the metabolism by counteracting oxidative stress and making fatty acids easier to utilize.
Drink plenty: Water or unsweetened tea help to remove metabolic products and support a stable acid-base balance.
Sufficient sleep: Only those who regenerate well can perform well during the day.
Regular meals: Prevent cravings and keep blood sugar levels more constant.
Metabolism, liver & co.: Which organ actually does what?
Many people believe that metabolism is just about burning fat. Wrong! The human body mainly uses the liver as a central organ to convert nutrients and eliminate harmful substances. The muscles, thyroid gland and gastrointestinal tract also play their part. However, without a healthy diet, none of these organs will function ideally.
- The liver: detoxification and nutrient distribution
- The thyroid gland: hormone balance, influences the basal metabolic rate
- The gastrointestinal tract: digestion and absorption of valuable substances
So when people talk about a “broken metabolism”, they often mean that the liver and co. are not working optimally. This is precisely where a balanced diet and certain supplements can provide support.
Omega-3 fatty acids: why they are so important
Omega-3 fatty acids are among the unsaturated fatty acids that the body needs but cannot produce sufficiently itself. In spring, many people switch to a lighter diet and avoid heavy winter food. It may be necessary to supply the human body with omega-3 in order to avoid slipping into a deficit.
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) contribute to normal vision, normal brain function, normal cholesterol levels and normal heart function according to the Health Claims Regulation. Omega-3 can have a preventive effect on cardiovascular diseases by having an anti-inflammatory effect. [1]
What happens with omega-3 deficiency?
- Dry skin, brittle hair
- Difficulty concentrating
- Reduced regeneration after sport
- Higher risk of inflammation
If you didn't consume enough fish or omega-3 oils in winter, you may feel the effects in spring. Omega-3 supplements, such as capsules or liquid versions, can help. The concept of the omega-3 index also provides information on whether you need more EPA/DHA.
Best sources of omega-3
Fill up your stores with these omega-3-rich foods and supplements:
Fatty fish: salmon, herring, mackerel (contain high levels of EPA/DHA).
Plant-based: chia seeds, linseed (especially alpha-linolenic acid) and walnuts
Supplements: Medicines containing omega-3 fatty acids or liquid oils (e.g. linseed oil, walnut oil).
L-carnitine: the turbo for fat metabolism?
L-carnitine is a vitamin-like substance that plays a key role in fat metabolism by directing fatty acids into the mitochondria - effectively the cab for fat. Interestingly, an animal study shows that L-carnitine alleviates lipid metabolism disorders and reduces oxidative stress, which could indicate potential benefits for similar metabolic problems in humans [2]. L-carnitine can therefore contribute to an energy boost, especially in spring when you want to do more sport again.
L-carnitine and fat burning: How can L-carnitine support the energy balance?
Transport of fatty acids: L-carnitine transports the fatty acids into the mitochondria, where they are burned and thus serve as a source of energy.
More energy: When sufficient L-carnitine is present, many people report improved muscle endurance and a more stable performance level.
More energy: When sufficient L-carnitine is present, many people report improved muscle endurance and a more stable performance level.
Tip: L-carnitine tartrate is a form that some manufacturers claim is easy to absorb. But be careful with promises: Sophisticated training and a balanced diet remain essential.
Metabolism booster in everyday life: tips for spring
1. optimize your diet
- Eat more protein (e.g. fish, pulses), as proteins are building blocks for muscles and tissue.
- Integrate omega-3 oils into your diet to improve the fatty acid ratio.
- Pay attention to omega-6 fatty acids in the right ratio to omega-3; too much omega-6 can promote inflammatory processes.
- Don't forget vitamin C, as it can counteract oxidative stress and support the immune system.
2. regular meals
- No extreme fasting, as this often irritates the metabolism.
- Eat a protein-rich meal in the morning so that the body does not draw on emergency reserves and you have enough energy.
- Eating several mini-meals a day can help you overcome cravings.
3. exercise even in spring
- Walking, jogging or cycling in the fresh spring air: perfect for boosting your fat burning.
- A little tip: take the stairs instead of the elevator. It adds up surprisingly quickly.
- If you need more exercise, it's worth taking a look at L-carnitine and omega-3 as a supporting component.
4. drink a lot
- Water or unsweetened tea keeps the metabolism going and relieves the gastrointestinal tract.
- Drinking enough can have an influence on fat burning that should not be underestimated.
5. reduce stress
- High cortisol levels inhibit the metabolism.
- Relaxation techniques such as yoga or breathing exercises have a stabilizing effect.
- Good sleep also minimizes oxidative stress and promotes regeneration.
Conclusion: spring hack for an active metabolism
Omega-3 fatty acids & L-carnitine are natural metabolism boosters that support the body in gaining energy. Especially when spring means a fresh start, these two nutrients can help to banish the winter slumber.
The result? More energy, less winter fatigue and a general feeling of well-being.
FAQ: Frequently asked questions about metabolism in spring
How quickly does L-carnitine work?
Many people notice a difference after just two to four weeks, especially in combination with exercise and a slight reduction in calories.
When should you take L-carnitine?
- Before training for extra fat burning.
- In the morning for an energy boost to start the day.
- Daily with a small dose to achieve a constant effect.
Should I take omega-3 daily?
Yes, especially if you eat little fish. A sufficient daily intake of omega-3 fatty acids (EPA/DHA) supports a normal cholesterol level and, according to various studies, can have an anti-inflammatory effect.
Are there any side effects with L-carnitine?
In normal doses in the mg range, L-carnitine is usually well tolerated. Very high doses can sometimes lead to stress in the gastrointestinal tract. Pay attention to the recommended dosage to be on the safe side.
How can I boost my metabolism in the long term?
A mix of exercise, a suitable diet, sufficient sleep and stress reduction helps in the long term. Omega-3 fatty acids and L-carnitine support the process, but are no substitute for a holistic lifestyle.
What is the benefit of an omega-3 index?
The omega-3 index shows how well you are supplied with EPA and DHA. If it is in an optimal range, you will benefit from their effects on your heart, brain and normal vision.
Sources
[1] https://www.efsa.europa.eu/de/press/news/120727
[2] https://pubmed.ncbi.nlm.nih.gov/25723909/
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