L-Carnitine: Uses, Dosage and Benefits

L-carnitine is a compound your body makes from two amino acids, lysine and methionine, mainly in the liver and kidneys. Its main job is to carry fatty acids into your mitochondria, the parts of your cells that burn fat for energy. You also get carnitine from food, especially red meat, fish and dairy.

Do you need to take L-carnitine?

Most healthy people make enough carnitine and get the rest from their diet, so a true shortfall is uncommon. Doctors may prescribe carnitine for people with certain genetic conditions, people on long-term kidney dialysis and people taking some medicines, such as valproic acid for seizures. That is medical treatment, not a gym supplement, so it should be managed by your doctor.

Strict vegetarians and vegans get very little carnitine from food, but their bodies usually make enough to cover their needs.

What people use it for in the gym

• Fat loss support. Because carnitine moves fat into cells to be burned, it is popular in fat loss stacks and stim-free fat burners. Some studies have found a small extra weight loss on average, but results vary and it works best alongside a calorie deficit and regular training.
• Recovery. L-carnitine L-tartrate is the form most often studied for exercise recovery and muscle soreness.
• Focus. Acetyl-L-carnitine (ALCAR) crosses into the brain more easily, so it often appears in focus and nootropic formulas.

How much to take

Research on adults has mostly used around 1 to 3 g a day, and many products sit in that range. Doses above about 3 g a day are more likely to cause nausea, stomach cramps, diarrhoea and a fishy body odour, according to the US National Institutes of Health Office of Dietary Supplements. Taking more does not mean burning more fat.

Liquid carnitine is often taken in the morning or before training, and capsules are easy to split across the day. Always follow the serve size on your product's label, and do not exceed it.

Who should check first

Talk to your doctor before taking carnitine if you are pregnant or breastfeeding, have a thyroid condition or a history of seizures, take blood thinners such as warfarin, or take regular medication. Researchers are also studying a gut by-product of carnitine called TMAO and its possible link with heart health, so long-term high doses are best avoided unless your doctor advises them.

Shop L-carnitine at Supps247

Compare liquid, capsule and powder options in our L-carnitine range, see our ranked picks in the best L-carnitine in Australia, or browse the full fat burner range. You can also ask our team in any Supps247 store.

Supplements are not a substitute for a varied diet. Always read the label and follow the directions for use.