May assist in exercise recovery and reduce muscle soreness.
Effective Dose
1-3 grams daily
Onset
Days
Cost
Mid-range
Cycle
Not required; can be taken continuously.
7 things you need to know
What it does
May assist in exercise recovery and reduce muscle soreness.
Worth it?
6.5/10. Carnitine tartrate may offer some benefits for exercise recovery and muscle soreness, particularly for active individuals. While the evidence is not overwhelmingly strong, it's a relatively safe and potentially helpful supplement at typical doses found in commercial products. It is more useful for specific use cases like exercise recovery than a general health supplement.
How much to take
1-3 grams daily
Price
Moderate ($15-30/month)
How fast it works
Builds up over days to weeks
Safety
Check if: thyroid disorders, kidney problems
What people say
Users may experience improved exercise recovery, reduced muscle soreness, and potentially increased energy levels. These effects are often subtle and build over time.
First isolated from meat extracts in 1905, hence the name 'carnitine' from Latin 'caro' meaning meat.
"Users may experience improved exercise recovery, reduced muscle soreness, and potentially increased energy levels. These effects are often subtle and build over time."
Research backing for this ingredient
Some evidence, more research needed
Limited
Not yet
Generally accepted with some debate
"While carnitine's role in energy metabolism is well-established, the benefits of carnitine tartrate supplementation for exercise performance and recovery are supported by a reasonable body of evidence, but the results are not always consistent across studies."
Carnitine tartrate helps transport fatty acids into the mitochondria of cells, where they can be burned for energy. Supplementation may aid in exercise recovery by reducing muscle damage and soreness. It is most likely to be helpful for athletes and active individuals.
Products below minimum dose are likely ineffective
When
Any time
How
1-3 grams daily
Food
Can be taken any time of day, with or without food. Some prefer taking it pre or post workout.
Effects may be noticeable after several days or weeks of consistent use.
Not required; can be taken continuously.
Check for specific interactions.
Carnitine Tartrate is categorized as a amino acid.
Scientific consensus score: 6/10.
Evidence quality: MODERATE.
Add Carnitine Tartrate to your stack analyzer or compare it with other ingredients.
Not medical advice. Always consult a healthcare provider.