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
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Northbound Nutrition BLEND – Cognitive Energy & Endurance
Blend from Northbound Nutrition is a clinically dosed cognition enhancing supplement perfect for work or working out. Maybe even a gaming supplement! -
Jul 22, 2016 ![]()
Blog Post:
First Finisher Champion Performance Powder: Gains for Miles
First Finisher is a new supplement company whose mission is to create CHAMPIONS. Their stim-free pre workout Champion Performance Powder will do just that! -
Jul 13, 2016 ![]()
Blog Post:
Performance Inspired: Mark Wahlberg’s New Supplement Brand
Performance Inspired is Mark Wahlberg's new supplement brand! The A-List celebrity and fitness aficionado, Marky Mark, is ready to take on the beast! -
Jul 12, 2016 ![]()
Blog Post:
Nutrex PostLift: Loaded Post-Workout Carbs & More!
Nutrex debuts its new Clinical Edge series with a doozy of a post workout product titled PostLift that includes 10g of BCAAs and 25g of Cluster Dextrin. -
Jun 20, 2016 ![]()
Blog Post:
Proccor Ultra Octane – Pumps, Performance, and Recovery
Proccor's Ultra Octane is a new stimulant free pre workout that packs in everything needed for enhanced performance, pumps, and recovery. -
May 24, 2016 ![]()
Blog Post:
Bodyforge Ultra: Recover w/ Your Pre Workout’s Other Half
Bodyforge Ultra is a new stimulant free pre workout from Neogenix that uses some great ingredients but misses on the dosing for a single scoop product -
May 23, 2016 ![]()
Blog Post:
Omnimind – Mental Potentiation Powered by Artichokes!
OmniMind is a revolutionary new cognitive enhancement supplement (nootropic) that aims to increase a concept known as Long Term Potentiation (LTP). -
May 18, 2016 ![]()
Blog Post:
Neogenix Velocity Ultra: Upgraded Fat Burning Workout Powder
Neogenix Velocity Ultra is coming, replacing Neurosurge 3.0 and Velocity 3.0, a dual fat burner/pre workout supplement that will boost mood with DLPA! -
Mar 28, 2016 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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 ![]()
Blog Post:
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!) -
Oct 13, 2014 ![]()
Blog Post:
BSN’s DNA Series Is Finally Here!
BSN has made the announcement that their DNA Series will be launching soon! Check out this article for the most up to date information. -
Apr 12, 2014 ![]()
Blog Post:
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!
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L-Carnitine Deals & Price Alerts
The following deals are still active:
- Mar 19, 2019: Pro Supps L-Carnitine 1500 16 Oz. (only Berry) dropped by 21.3% to $10.48 at Muscle and Strength
- Mar 19, 2019: MAN Sports L-Carnitine 1500 31 Servings (only Glacier Blue Razz, Lemon Drop) dropped by 16.7% to $15.00 at Muscle and Strength
- Mar 17, 2019: Nutrex Liquid Carnitine 3000 16 Oz. (only Berry Blast) dropped by 13.3% to $12.35 at Muscle and Strength
- Mar 16, 2019: Doctor's Best Best L-Carnitine Fumarate 180 Vcaps dropped by 14.8% to $28.65 at Amazon
- Mar 16, 2019: SAN L-Carnitine Power 60 Capsules dropped by 20.6% to $7.99 at AllStarHealth
- Mar 16, 2019: MRM L-Carnitine 500 60 Tablets dropped by 23.2% to $12.99 at AllStarHealth
- Mar 14, 2019: SAN L-Carnitine Liquid 16 Oz. (only Tropical Punch) dropped by 42.7% to $14.61 at iHerb.com
- Mar 12, 2019: MRM L-Carnitine 1000 32 Oz. (only Tropical Berry) dropped by 16.5% to $19.69 at AllStarHealth
- Mar 08, 2019: AllMax Nutrition Liquid L-Carnitine 16 Oz. (only Wildberry Blast) dropped by 13.1% to $11.72 at Jet.com
- Mar 07, 2019: Natrol L-Carnitine 30 Capsules dropped by 18.5% to $7.05 at AllStarHealth
- Mar 07, 2019: Ultimate Nutrition L-Carnitine 30 1000mg Tablets dropped by 30.0% to $8.00 at AllStarHealth
- Mar 06, 2019: NutraKey L-Carnitine 1500 31 Servings (only Orange Delight) dropped by 23.8% to $10.84 at Muscle and Strength
- Feb 27, 2019: AllMax Nutrition Liquid L-Carnitine 16 Oz. (only Blue Raspberry) dropped by 8.4% to $10.07 at Jet.com
- Feb 26, 2019: NutraKey L-Carnitine 1500 31 Servings (only Grape Crush) dropped by 44.7% to $27.99 at Amazon
- Feb 25, 2019: Pro Supps L-Carnitine 1500 16 Oz. (only Orange Burst) dropped by 22.2% to $14.23 at i-Supplements.com
- Feb 19, 2019: Twinlab L-Carnitine 90 Capsules dropped by 36.1% to $17.70 at AllStarHealth
- Jan 22, 2019: Nature's Way L-Carnitine 60 Vcaps dropped by 12.0% to $12.19 at AllStarHealth
- Jan 18, 2019: iSatori L-Carnitine LS3 31 Servings (only Pink Lemonade) dropped by 13.6% to $12.95 at IllPumpYouUp.com
- Jan 02, 2019: Iron-Tek Liquid Carnitine 1000 16 Oz. dropped by 12.0% to $12.29 at NetNutri.com
- Dec 21, 2018: Labrada L-Carnitine 16 Oz. dropped by 19.1% to $12.96 at iHerb.com
- Dec 08, 2018: Dymatize Liquid L-Carnitine 16 Oz. (only Blue Raspberry) dropped by 14.9% to $8.50 at Ruesco Supplement Outlet
- Dec 01, 2018: VMI Sports L-Carnitine 1500 Heat 31 Servings (only Cherry Lime, Gummy Bear, Orange Pineapple, Patriot Pop, Peach Mango, Rainbow Candy) dropped by 10.1% to $16.65 at Best Price Nutrition
- Dec 01, 2018: VMI Sports L-Carnitine 3000 31 Servings (only Cherry Lime, Gummy Bear, Juicy Stripes, Orange Pineapple, Peach Mango, Rainbow Candy) dropped by 10.0% to $17.09 at Best Price Nutrition
- Nov 29, 2018: VMI Sports L-Carnitine 1500 Heat 31 Servings (only Juicy Stripes) dropped by 11.2% to $16.65 at Best Price Nutrition
- Oct 31, 2018: Twinlab Mega L-Carnitine 60 Tablets dropped by 14.6% to $21.95 at A1 Supplements
- Jul 03, 2018: AllMax Nutrition Liquid L-Carnitine 16 Oz. (only Vanilla) dropped by 10.0% to $8.99 at Best Price Nutrition
- Jun 09, 2018: APS Carnisport 120 Tablets dropped by 10.0% to $22.46 at Best Price Nutrition
- Jun 02, 2018: NOW L-Carnitine 60 Tablets dropped by 28.5% to $7.69 at eVitamins
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L-Carnitine Reviews & YouTube Videos
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Mar 09, 2019: What is GBB (Gamma Butyrobetaine)? SYNMR's ProGBB Explained!
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Feb 01, 2019: VMI Sports | L-Carnitine 1500 HEAT Flavors Review
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Nov 30, 2018: BEST Nootropic Energy Drink | SNS Focus XT Review
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Aug 27, 2018: Performax Labs EAmino Max Review: Goodbye BCAAs!
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Aug 23, 2018: VMI Sports L-Carnitine 1500 HEAT Review: Feel the Heat!
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Jul 30, 2018: Performax Labs FitMax Review | Next-Level Fat Burning Drink
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Jul 16, 2018: Keto Connect Podcast: Supplements for Keto Dieters w/ Mike at PricePlow
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Jul 05, 2017: Nutrakey L-Carnitine 1500 Review & Tasting Panel
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Jun 27, 2017: Giant Sports Giant Keto Review - BHB Supplements WORK!
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May 10, 2017: NutraKey's Supplement Flavors Rule! Lex Kovacs Explains Why
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L-Carnitine Topics in the PricePlow Forum
- Feb 01, 2019: VMI Sports | L-Carnitine 1500 HEAT Flavors Review
- Oct 27, 2018: Androgen RECEPTOR Content, not Hormones, Linked to Gains
- Sep 17, 2018: Request: Best Top Secret Nutrition L-Carnitine Igniter Flavor?
- Aug 27, 2018: Performax Labs EAmino Max Review: Goodbye BCAAs!
- Aug 23, 2018: VMI Sports L-Carnitine 1500 HEAT Review: Feel the Heat!
- Jul 16, 2018: Keto Connect Podcast: Supplements for Keto Dieters w/ Mike at PricePlow
- Mar 06, 2018: Serious Nutrition Solutions ALCAR FAQ
- Feb 18, 2018: SPICY L-Carnitine | Ronnie Coleman Supplement Review
