May slightly boost fat loss and exercise performance, but effects are often subtle.
Effective Dose
500mg - 2g per day
Onset
2-4 weeks
Cost
Mid-range
Cycle
Not necessary to cycle. Can be taken continuously.
Why not higher?
7 things you need to know
What it does
May slightly boost fat loss and exercise performance, but effects are often subtle.
Worth it?
4.5/10. L-Carnitine plays a role in energy production, but its benefits as a supplement are often overstated. It might offer a slight edge for some individuals in specific contexts, but it's not a game-changer for most.
How much to take
500mg - 2g per day
Price
Moderate ($15-30/month)
How fast it works
Takes 2 to 4 weeks to notice
Safety
Check if: may cause gastrointestinal distress in some individuals (nausea, vomiting, diarrhea)., individuals with kidney problems should consult a doctor before using.
What people say
Most people don't feel anything acutely. Some may experience a slight increase in energy levels over time with consistent use, or improved exercise recovery. GI distress is possible.
First isolated from meat extracts in 1905.
"Most people don't feel anything acutely. Some may experience a slight increase in energy levels over time with consistent use, or improved exercise recovery. GI distress is possible."
Research backing for this ingredient
Several studies show positive results
65+
Yes
Generally accepted with some debate
Modestly supports body weight reduction
Meta-analysis of 9 RCTs (n=911)
Reduces post-exercise muscle damage markers (creatine kinase)
Meta-analysis of 16 RCTs
Improves glycemic control (insulin resistance)
Meta-analysis of 5 RCTs
"While L-Carnitine's role in fatty acid metabolism is well-established, the extent of its benefits as a supplement, especially for those without a deficiency, is debated. Research shows some promise, but results are often inconsistent and depend on the form and the individual."
L-Carnitine helps transport fatty acids into the mitochondria of cells, where they can be burned for energy. Supplementing may help improve this process, potentially leading to fat loss and increased energy. However, its effectiveness is highly dependent on individual factors.
Products below minimum dose are likely ineffective
When
Any time
How
500mg - 2g per day
Food
Can be taken with or without food. Some prefer taking it before exercise.
Benefits, if any, typically require consistent supplementation for several weeks to be noticeable.
Not necessary to cycle. Can be taken continuously.
Check for specific interactions.
L-Carnitine is categorized as a amino acid.
Scientific consensus score: 6/10.
Evidence quality: MODERATE.
Add L-Carnitine to your stack analyzer or compare it with other ingredients.
Not medical advice. Always consult a healthcare provider.