Performance
L-Carnitine
Also known as: L-Carnitine, Acetyl-L-Carnitine, L-Carnitine L-Tartrate, L-carnitine tartrate
B
Evidence
Shuttles fatty acids into mitochondria for energy. Supports fat burning and exercise performance.
Primary uses
- Fat metabolism
- Recovery
- Heart health
- Exercise capacity
- Energy
- Exercise performance
How it works
- Shuttles fatty acids to mitochondria
- Reduces muscle damage
- Supports energy production
Dosage
- Typical range
- 1-3g daily
- Timing
- With carbs and insulin for uptake
- With food
- Yes, with carbs
- Duration
- Daily for chronic effects
- Special populations
- Endurance athletes, fat loss, elderly
Forms
- L-Carnitine L-Tartrate (LCLT)
- Acetyl-L-Carnitine (ALCAR)
- L-Carnitine
- ALCAR
- L-carnitine tartrate
- GPLC
Safety
Common side effects
- GI upset
- Fishy body odor
Contraindications
- Seizure disorders
- Hypothyroidism
Evidence notes
Good evidence for recovery and fat oxidation
Grade B: Some human trials support key claims; further confirmation needed.
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