L-carnitine moves long-chain fats into mitochondria. Vegans and some older adults run lower. It is not a fat-loss hack in people who eat steak. Acetyl-L-carnitine is the form people buy for cognition; this entry is the basic carnitine salt.
Supplements
Moderate evidence
L-Carnitine
Fat-shuttle amino acid; ALCAR is the brain-facing cousin.
How to use
1–2 g with a meal, or 1–2 hours before training if you use it for performance.
Details
- Ingredients
- L-carnitine L-tartrate
- Benefits
- Fat transport, Recovery in some athletes
- Dosage
- 1–2 g
- When to take
- With food, Pre-workout
- Side effects
- Fishy odor at high doses. GI upset.
- Scientific evidence
- Status and exercise data are mixed; vegans and older adults are the more plausible use-cases.
- Form
- Capsule
- Third-party tested
- Yes
Editorial rating ★ 3.7
Most useful if you eat little animal food. Do not expect visible fat loss from the tub alone.
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