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L-Carnitine: Uses, Side Effects, Interactions, Dosage and Supplements



L-Carnitine is an amino acid which plays a role in metabolism and is one of the most popular ingredients for fat loss.

Uses of L-Carnitine

The first thing that comes to mind with Carnitine, is the fact that it has been one of the most popular fat loss supplements for the past decade. It was once touted as a miracle ingredient to help with fat loss. An easy way to put it, is that L-Carnitine helps transport fatty acids to be utilized as energy. While there are some studies showing it may be good for fat loss, other research suggests otherwise.

There is evidence showing that Acetyl-L-Carnitine (a form of Carnitine), may be good at decreasing fatigue. However, those studies were done on the elderly and not on athletes, so more research needs to be done.

You’ll commonly find L-Carnitine found in fat loss products, as well as pre-workouts. You’ll find the Acetyl-L-Carnitine form more often in both of them, as it has more benefits, especially as a nootropic.

L-Carnitine may also be beneficial for blood sugar levels, there are human studies to back this up, and it may be one of the more underrated benefits of L-Carnitine supplementation.

Another potential benefit of Carnitine, may be reduced muscle soreness after exercise. There is research on this, however the research has been done on another form of Carnitine, called L-Carnitine-L-Tartrate.

It has also been observed as a supplement for cardiovascular health, however there does need to be more research done on this as well.

Interactions with L-Carnitine

You’ll commonly find L-Carnitine and it’s other forms found in pre-workouts with ingredients such as Betaine Anhydrous, L-Tyrosine, L-Citrulline, and Beta-Alanine. Of course, you can expect some stimulants for this as well in pre-workouts.

As for fat loss products, you’ll find it paired with ingredients such as Synephrine, Grains of Paradise, Yohimbine, and Caffeine Anhydrous.

If you’re interested in the nootropic benefits of Carnitine, check out our page on Acetyl-L-Carnitine, as it has research supporting its use for that purpose.

Side Effects of L-Carnitine

Some potential side effects include nausea, vomiting, upset stomach, and diarrhea. It is likely safe to take year round.

Recommended L-Carnitine Dosage

A typical dose of L-Carnitine is anywhere from 500mg-4 grams per day. We suggest you split this dose up throughout the day. A typical dosage you will find is 1,500mg.

Recommended Supplements Featuring L-Carnitine

The following products contain L-Carnitine at the recommended dosage, and are recommended supplements for Fitness Informant:

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