L-Carnitine

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L-carnitine is an amino acid compound used as a supplement to improve mitochondrial health and act as a bioenergetic. In plain English, that means it improves energy levels by boosting the action of the mitochondria -- the energy powerhouse in your cells.

L-carnitine has a range of sub-compounds that can have a variety of different effects. The supplement may help improve cognition and aid in recovery. It also acts as a nitric-oxide-boosting ingredient that may improve your workouts.

Uses

Carnitine acts as an antioxidant, making it a possible treatment for a variety of different health problems. Antioxidants help eliminate free radicals, which damage cells and can alter DNA. Experts theorize that since antioxidants neutralize free radicals, L-carnitine may reduce or prevent health problems.^[4]

How it works

L-carnitine works by making it easier for the body, specifically the mitochondria in your cells, to produce more energy. This leads to improved endurance, which in turn may yield better performance at the gym and increased overall activity.

This amino acid does have a relatively low bioavailability, however, with just about 15% staying intact. The remaining useable form will pass through your digestive system. Despite its low absorption rate, L-carnitine and its sub-compounds still provide several benefits.

L-carnitine sub-compounds

In the body, L-carnitine is converted into a variety of related compounds. Each has different benefits. While you could supplement with a broad-range L-carnitine supplement, read about the specific benefits provided by sub-compounds, like acetyl L-carnitine, propionyl L-carnitine, and L-carnitine L-tartrate.

Acetyl L-carnitine

Acetyl L-carnitine, or ALCAR, acts as a neurotransmitter and can help with problems related to aging, especially brain cognition.^[1] The energy-boosting effect of ALCAR also promotes endurance and increases alertness, though the effect is not as strong as caffeine.

ALCAR is recommended for offsetting the effects of chronic fatigue, metabolic disorders, and dementia.

Endurance athletes considering l-carnitine supplementation should skip right to ALCAR. The fatigue-fighting effects (which are discussed in depth on our acetyl l-carnitine page) are well worth their price, especially when considering the focus boost that comes along with it.

Propionyl-L-carnitine

Propionyl-L-carnitine, or PLCAR, is estimated to have a somewhat higher bioavailability than standard L-carnitine, but no studies quantify how much. It also has fewer side effects than other L-carnitine sub-compounds.

Propionyl-L-carnitine increases energy production in the muscle by converting fatty acids to acylcarnitines, which are burned as energy, resulting in weight loss.^[2] This process allows you to retain lean muscle mass since the body only burns fat, not muscle. You should note, however, that studies on weight loss using propionyl-L-carnitine has only been studied on mice, not humans.

L-carnitine L-tartrate

L-carnitine L-tartrate, or LCLT, is a great supplement for recovery following a workout. Supplemental LCLT acts as an antioxidant, lowering free radical production, and can reduce soreness after exercise. In one small study, researchers demonstrated that using 2g of LCLT daily reduced muscle disruption following exercise up to 45% faster compared to a placebo group.^[3]

Glycine propionyl-L-carnitine

To help build endurance and get the most out of your workout, glycine propionyl-L-carnitine (GPLC) is extremely beneficial. It helps promote nitric oxide in your body, which in turn acts as a vasodilator. In plain language, it increases blood flow and oxygen supplied to your muscles.

Forms

Standard L-carnitine is the most widely available and least expensive of all the carnitine compounds. Each are available in liquid, powder, and capsules. Liquid forms provide faster uptake and more of the compound can be absorbed. However, liquid, as well as powders, can have a bitter aftertaste, making the pill form more appealing to some.

Recommended dosage

The recommended dosage range for supplements in the L-carnitine family are as follows:

L-Carnitine Compound	Recommended Dosage (mg p/d)	Recommended Dosage (g p/d)
Standard	1,000mg to 3,000mg	1g to 3g
ALCAR	630mg to 2,500mg	.63g to 2.5g
PLCAR	500mg to 2,000mg	.5g to 2.g
LCLT	1,000mg to 4,000mg	1g to 4g
GPLC	1,000mg to 4,000mg	1g to 4g

According to the University of Maryland Medical Center, a typical dose for standard L-carnitine is between 1g to 3g per day.^[4]

Who should take it

It's hard to imagine a group that this supplement would put at a disadvantage. By helping you stay active or improving your performance, it's an excellent supplement for anyone interested in healthy living. It's especially beneficial if you suffer from chronic fatigue or age-related neurological problems.

Considerations

In 2011, researchers from Maryland's Institute of Chronic Illnesses concluded that L-carnitine therapy, administered at 50mg/kg of bodyweight per day for three months, demonstrated significant improvement in clinical measurements of autism spectrum disorder severity. More studies are needed to confirm these results and move towards autism treatment methods using this amino acid.^[7]

L-carnitine misconceptions

Although its supplementation is popular for weight loss, standard l-carnitine is not shown to burn fat — even when combined with aerobic activity.^[5] Due to the lack of fat burning effects, we consider this a third-tier supplement for most individuals, and typically recommend one of the sub-compounds, such as acetyl-l-carnitine. In 2005, Swiss exercise physiology experts demonstrated that the compound does not improve recovery from fatigue-inducing workouts.^[6]

According to the University of Maryland Medical Center, L-carnitine is safe for use in combating fatigue and improving exercise performance, "but may not help much."^[4]

Potential side effects

Taking too much L-carnitine, about 5g, can cause digestive upset, abdominal pain, vomiting, and diarrhea, though these symptoms cease once you lower your dosage (start by cutting it in half), or stop taking it completely. Another good idea is to switch to a sub-compound such as ALCAR, which requires you to take less, and may yield fewer problems.

Other side effects include rash, body odor, and increased appetite, though these are rare.^[4]

Warnings

As with any medication or supplement, talk to your doctor before changing or adding to your fitness regimen. If you have any of the following disorders, delay any type of carnitine supplementation until you consult with a physician:^[4]

By helping you stay active and improving your performance, L-carnitine is an excellent supplement for anyone interested in healthy living.

Peripheral vascular disease
High blood pressure
Liver disease from alcoholism (cirrhosis)
Diabetes
Kidney disease
History of seizures

Food sources

Red meat is the best way of supplementing L-carnitine through diet. It contains 95mg of the amino acid per 100g of beef. That means to get the lowest effective dosage of L-carnitine, at 500mg, you would need to eat more than 526g, or 18.56 oz., of steak every day. If the cost of a 20oz. daily rib eye habit doesn't dissuade you, the possible damage to your arteries and inevitable weight gain should.

Recommended brands

We suggest the following brands for liquid and powder L-carnitine formulations:

NOW Foods has an excellent powdered or capsule L-carnitine supplement in a variety of sizes.
Dymatize offers a sugar- and calorie-free liquid L-carnitine that is very affordable. Where to buy

References

Goo MJ, et. al.; Archives of Pharmacal Research; "Protective effects of acetyl-L-carnitine on neurodegenerative changes in chronic cerebral ischemia models and learning-memory impairment in aged rats;" January 2012
Mingorance C, et. al.; PLoS One; "Propionyl-L-carnitine corrects metabolic and cardiovascular alterations in diet-induced obese mice and improves liver respiratory chain activity;" March 2012
Volek JS, et. al.; American Journal of Physiology; "L-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress;" February 2002
University of Maryland Medical Center; "Carnitine (L-carnitine);" Reviewed March 2011
Villani RG, et. al.; International Journal of Sports Nutrition and Exercise Metabolism; "L-Carnitine supplementation combined with aerobic training does not promote weight loss in moderately obese women;" June 2000
Stuessi, C, et. al.; European Journal of Applied Physiology; "L -Carnitine and the recovery from exhaustive endurance exercise: a randomised, double-blind, placebo-controlled trial;" December 2005
Geier DA, et. al.; Medical Science Monitor; "A prospective double-blind, randomized clinical trial of levocarnitine to treat autism spectrum disorders;" June 2011

By Mike

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Olympus Labs ELIX1R of the Gods & Goddesses
Olympus Labs ELIX1R is a focus and energy supplement that's great for everyone from the gym to the gamers. Everything we could ask for all in one!

Mar 28, 2016

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Komodo Katana v4 – A Sharper Sword w/ Moderate Stims
Komodo Katana v4 is out, and it's a pre workout supplement that perfectly balances energy, focus, pumps, and endurance for low/moderate stim users!

Mar 02, 2016

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Magnum Carne Diem – Seize the Fat Loss!
Carne Diem is the newest non stimulant fat burner from Magnum Nutraceuticals that puts a truly unique spin on carnitine supplements.

Mar 01, 2016

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Blue Star Nutraceuticals Blade – Fat Burning with an Edge!
Blue Star Nutraceuticals has reformulated their popular fat burner Blade to remove Picamilon and increase its fat-shredding capability.

Feb 17, 2016

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Muscle Building Supplements: The Next Generation (2018)
Muscle Building Supplements: The 2016 Guide. We all know about creatine, protein, and amino acids... but what are the NEXT generation muscle builders?

Jan 07, 2016

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iSatori LipoDrex – Nutrient Partitioning Thermogenic
iSatori continues to roll out new products with Lipodrex, a fat burner that also utilizes nutrient partitioning agents to help with weight loss!

Dec 29, 2015

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Olympus Labs TR1UMPH: Next-Gen Muscle Builder
Olympus Labs TR1UMPH is an all new formulation muscle-builder that's retooled to be all natural for gains and recovery, based on phosphatidic acid!

Dec 22, 2015

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ANS Diablo Inferno: Seriously Thermogenic Fat Burner
Diablo Inferno is the all new high-powered thermogenic fat burner from ANS that's rumored to be as potent as 2 scoops of the powder!

Dec 09, 2015

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iForce Finish Line: Anytime, Anywhere Gains “Post Workout”
iForce Nutrition Finish Line is the recently unveiled post workout that contains everything you want to speed recovery and full gains all day long.

Nov 25, 2015

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Nitramine 2015: Myokem’s Reformulation for MORE Focus
Myokem Nitramine has been updated as the popular focus pre workout removes picamilon in favor of L-Theanine and Theacrine, and adds ALCAR over LCLT.

Nov 23, 2015

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Rich Piana’s MENTALITY – Cognitive Booster Leaves *Nothing* Out
Rich Piana's Mentality is a cognition boosting supplement that contains virtually every nootropic and amino acid to elevate memory and mental function.

Nov 02, 2015

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Olympus Labs Conqu3r Unleashed Stim-Free: Loaded to the Gills!
Conqu3r Unleashed Stim-Free is the Olympus Labs caffeine-free pre workout unveiled with 5 patented ingredients all clinically dosed.

Oct 21, 2015

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C4 Neuro – Cellucor’s C4 with FOCUS
C4 Neuro is the latest incarnation of Cellucor's pre workout that packs a lot of the things you love about the standard plus of a potent nootropic blend.

Oct 01, 2015

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Carbon PREP – Layne Norton’s Pre Workout DOA
Carbon Prep is Layne Norton's debut nearly-stim-free pre workout for his brand new supplement line, Carbon. Let's see what's in store (it's LOADED!)

Sep 16, 2015

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Kai Greene’s Pre Workout (Savage Roar) Reformulated!
Kai Greene Savage Roar is the pre workout from Dynamik Muscle that has been updated to contain Orchilean, a new stimulant extract

Jul 30, 2015

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Fat Burner Superior: Ingredient Analysis and Where to Get It
Fat Burner Superior is back in stock, after disappearing from Amazon. We investigate the aggressive ingredient blend and discuss what you need to know

Jul 19, 2015

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LeanWorks: Wake up Better Than you Went to Bed
LeanWorks is a stimulant-free fat burner from Muscle Elements that brings an edge of diuretic power to remove excess water weight. Is it for you?

Jul 18, 2015

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Athletic Edge Steel Edge – Sharpening the Pre Workout Game
Athletic Edge Steel Edge is the new AEN pre workout. A high stim, focus-heavy pre designed to sharpen all aspects of your fitness pursuits!.

Jun 09, 2015

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Noopept Mega Guide: Enhancing the Smart Within
Noopept is a nootropic (cognitive brain enhancer) that's gaining huge popularity. We discuss the best noopept benefits, dosage, and side effects here

Jun 02, 2015

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Magnum THRUST – This Testosterone Booster has Everything!
Magnum THRUST is a testosterone booster that we consider a "kitchen sink of manliness" - there are a LOT of testosterone boosting ingredients here!

May 12, 2015

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Rich Piana ALL DAY YOU MAY – The 5% Workout Enhancer
Rich Piana's ALL DAY YOU MAY is a post workout supplement that provides joint support and has a few different ingredients. But is it different ENOUGH?

May 05, 2015

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Neogenix Velocity 3.0 – Accelerating Fat Loss AND Focus!
Velocity 3.0 is Neogenix's fat burner that will bring a different kind of focus feel, thanks to a nice dose of a unique cognitive enhancing ingredient

Apr 17, 2015

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Backdraft XP: Prime Nutrition’s FIERY Fat Burner
Backdraft XP is Prime Nutrition's fat burner that's not only 100% open formula, it tells you EXACTLY how hot it's gonna be. Research the ingredients

Mar 09, 2015

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Lean PhD: Man Sports’ Focus & Mood-Enhancing Fat Burner
Lean PhD is a new focus-boosting fat burner from MAN Sports, but is moderate on the stimulants - 100mg per cap. We have a review bottle and LOVE it.

Feb 12, 2015

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SAN MegaTron – Stim-Free Supplement as Good as its Name
SAN MegaTron is a stimulant-free pre workout supplement that has exciting doses of both nitric oxide boosters AND focus enhancers. And what a name!

Jan 29, 2015

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PES ERGONINE – It’s About Time Someone Made This!
Athletix Ergonine has been touted as a once-daily muscle builder that covers all of your bases for less than a dollar per day. Does it add up? (YES!)

Apr 12, 2014

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Cellucor C4 Ripped – The Fat Burning Pre Workout?!
Cellucor C4 Ripped is the new C4 variation that includes more fat burning ingredients and no creatine for a killer cardio or weight loss workout!