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’s All-Natural Blend: A Stevia-Sweetened Nootropic
Stevia-based nootropic powder! Northbound Nutrition has released a new naturally-flavored / sweetened tub of their popular nootropic supplement BLEND -
Sep 18, 2017 ![]()
Blog Post
SNS Growth Factor XT — Sleep Better to Grow Bigger
SNS Growth Factor XT is a unique recovery and anti-aging supplement to help you sleep better, recovery faster, and grow stronger. -
Aug 17, 2017 ![]()
Blog Post
EVL BCAA Lean Energy: Energy Aminos for Dieters
EVL BCAA Lean Energy provides a solid 5g dose of 2:1:1 BCAAs plus a host of ingredients to aid fat loss. -
Jul 14, 2017 ![]()
Blog Post
MAN Sports Brain Bridge: Powdered Brain Power!
Brain Bridge is powerful nootropic supplement from MAN Sports to enhance cognition, focus, and productivity. -
Jul 02, 2017 ![]()
Blog Post
Top Secret Nutrition Acquired by Hi-Tech Pharmaceuticals
Top Secret Nutrition has been bought by Hi-Tech Pharmaceuticals, adding some mainstream supplements to their lineup. Check out their take on Carnitine -
Jun 27, 2017 ![]()
YouTube Video
Giant Sports Giant Keto Review - BHB Supplements WORK! -
Jun 14, 2017 ![]()
Blog Post
EVL LeanMode: Fat Burning Powder Replaces Your Soda
LeanMode by EVL Nutrition is an all new powder-based version of the brand's popular stimulant-free weight loss supplement. Low-fat dieters check in! -
May 17, 2017 ![]()
Blog Post
Giant Sports Giant Keto Takes BHB Salts to the Next Level
Giant Keto is Giant Sports' new keto diet supplement that uses high doses of BHB Salts to get you into ketosis FAST - and keep you there! -
May 10, 2017 ![]()
YouTube Video
NutraKey's Supplement Flavors Rule! Lex Kovacs Explains Why -
Apr 27, 2017 ![]()
Blog Post
SNS Lean Edge – Stim Free Fat Burner
SNS Lean Edge is a prime option for those seeking a stimulant free, fully dosed fat burner with ingredients initially seen on shows like Dr. Oz. -
Mar 20, 2017 ![]()
Blog Post
EVL RecoverMode – Enhanced Recovery
EVL RecoverMode is a beasty post workout and recovery supplement that packs in 10 different ingredients to crush soreness and support muscle growth. -
Dec 27, 2016 ![]()
Blog Post
Hi-Tech CarniSlim – Weight Loss Carnitine for Everyone!
Hi-Tech released a new stimulant free fat burner called CarniSlim that touts FIVE different forms of CarniSlim for weight loss! -
Nov 29, 2016 ![]()
Blog Post
MTS Insurgent – The Machine’s MAN MAKER
MTS Nutrition's back with Insurgent, an all-new supplement that’s specifically engineered to be an “extremely potent libido and testosterone booster.” -
Nov 11, 2016 ![]()
Blog Post
Blue Star Post-Factor: A TRUE Post Workout Formula
Blue Star Post Factor is a revolutionary post workout supplement that packs literally EVERYTHING you need to recover better, faster, and less sore! -
Oct 31, 2016 ![]()
Blog Post
NutraKey Supplements: Committed to Making a Better YOU
NutraKey is a supplement brand that's known for their commitment to promoting healthful supplements and their focus on making the best you! -
Sep 28, 2016 ![]()
Blog Post
ANS RAVE: Energy For Lifters, Gamers, and Hard Workers!
ANS Performance RAVE is the new mental productivity supplement with an extremely unique, and well-dosed ingredient list including Lion's Mane & DMHA! -
Sep 06, 2016 ![]()
Blog Post
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 13, 2016 ![]()
Blog Post
Performance Inspired: Mark Wahlberg’s 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 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). -
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. -
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 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. -
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? -
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 – The Once-Per-Day Muscle Supplement
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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