L-carnitine, an amino acid, plays a crucial role in energy production by enhancing fatty acid metabolism. It is taken as a supplement by professional sportspersons and those with fitness goals. Combining L-carnitine with strength training may also help shed extra pounds by promoting fat burning. However, to get the most out of L-Carnitine, you must understand how it works, when to take it, how much to use, and what form is best for your goals.
What is L-Carnitine ?
L-carnitine is formed from two amino acids: L-methionine and L-lysine. It boosts energy by turning fat into energy. L-carnitine is produced in the liver and kidneys and is mainly stored in the skeletal muscles. Apart from the human body, L-carnitine is also found in animal-based foods, including meat, poultry, milk and fish, and can also be taken as a supplement to improve its levels in the body. It is one of the important cofactors that helps transport long-chain fatty acids into the mitochondria for proper mitochondrial function. L-carnitine also plays a key role in the production of adenosine triphosphate (ATP) - the energy currency of the cell.
Even though L-carnitine might support a few health benefits like weight loss, improved brain function, and reduced fatigue, more in-depth studies are required for a better understanding. It’s crucial to talk to your doctor before taking carnitine as a supplement. It is usually safe to take it for boosting energy levels and improving exercise performance, but the benefits might not be very significant.
L-Carnitine Benefits for training
Supplementation with L-carnitine may improve exercise performance by enhancing muscle recovery and potentially reducing muscle fatigue. It can also help with fat metabolism and may improve blood flow to muscles. However, more human studies are needed to substantiate these claims.
Here is a more detailed look into potential benefits:
- Enhances Workout Performance: The best L-carnitine can boost exercise performance by overcoming oxidative stress and reducing blood lactate levels produced in the body in response to resistance training. It also helps deliver energy needed for workouts by enhancing mitochondrial energy production and supporting fat metabolism.
- Speeds Up Recovery: Using L-carnitine might lead to quicker recovery after intense exercise sessions. This is because it helps reduce muscle soreness by suppressing inflammation, reducing muscle damage caused by a workout.
- Protects Muscles: L-carnitine acts as an antioxidant by safeguarding the muscle cells from oxidative stress, resulting from intense training, which can damage the cells.
- Promotes shredding: The best L-carnitine promotes fat metabolism, which helps maintain lean muscle mass, especially when combined with a high-protein diet and resistance exercise. Athletes and fitness professionals can include L-carnitine for fat loss during the cutting phase.
- May Suppress Inflammation:- L-carnitine lowers inflammation by reducing fatty acids in plasma and utilising oxygen in ATP synthesis. Some research suggests that L-carnitine may reduce levels of C-reactive protein, a biomarker of inflammation. However, the findings are mixed and more detailed research is needed.
What is the best time to take L-Carnitine for best results?
L-carnitine can be effective when used at the right time. It is best to take it 30 to 60 minutes before exercise if you're looking to boost endurance and performance. L-carnitine helps your body use energy during workouts, which might make you feel less tired. You can also take it after exercise, as it supports muscle recovery and fat loss. For best results, consume it with a meal that includes carbohydrates since these help with better absorption into your cells.
Additional Points to Consider:
- L-Carnitine Dosage: While there is no specific dosage recommendation for L-carnitine, most research suggests a daily intake of 1 to 3 grams is safe. However, one should always consult a healthcare professional before supplementing with L-carnitine.
- Best Form: Acetyl-L-carnitine is often suggested as a better option than L-carnitine due to its excellent absorption and potential brain health benefits. However, more human studies are required to substantiate these claims.
- Safety Precautions: Since L-carnitine can interact with certain medications and supplementation may not be needed by everyone, so make sure you consult your healthcare professional before including it in your routine.
How to Take L-Carnitine (Pill, Powder, or Liquid)
L-Carnitine comes in several forms — capsules, powders, or liquids — each with its own advantages. Here’s a breakdown of how each one works, how to combine it with other supplements, and tips to maximise its absorption.
Capsules/Pills
Pros:
• Convenient and can be taken on the go
• Fixed dosage
• No mixing or taste involved
Cons:
• May have slower absorption being in capsule form
• Harder to adjust dosage per capsule
Powder
Pros:
• Easily mixable with a pre- or post-workout
• Flexible dosage
• Often more cost-effective
Cons:
• Requires proper preparation
• May form lumps if not mixed well
Liquid
Pros:
• Pre-dissolved liquid form is easy to use
• Easily absorbed
Cons:
• Shorter shelf life after opening
• Can be less convenient to carry
Mixing L-Carnitine with Other Supplements
L-Carnitine works well with several other supplements:
•Pre-workout supplements: Combining L-carnitine with a pre-workout supplement may enhance fat burning.
•Creatine: They work well together for performance and recovery benefits, especially during strength or high-intensity training.
Just make sure you’re not doubling up on ingredients unknowingly if you’re using a blend or pre-workout formula. Always check ingredients or consult a healthcare professional before mixing two supplements to prevent any adverse effects.
Tips for Better Absorption
• Take with Carbohydrates: L-Carnitine is absorbed more efficiently when taken along with carbohydrates. Pairing it with a high-carbohydrate meal can help increase muscle carnitine content.
• Split L-Carnitine dosage: If taking in higher amounts, consider splitting into two doses — morning and pre/post-workout—for better absorption and minimal stomach discomfort.
• Stay Consistent: Like many supplements, L-Carnitine works best when taken regularly over time and not just occasionally.
Whether you choose pills, powder, or liquid, the key is to find a form that fits your routine and goals. Pair it smartly with other supplements, fuel it with food, and give it time to work.
Common Mistakes to Avoid
Excessive consumption: Exceeding the recommended dosage of L-carnitine can lead to diarrhoea, abdominal cramps and a fishy body odour. It is always advised to read the label instructions before consuming it and consult a healthcare professional if you face any physiological issues after its consumption.
Who should avoid
Pregnant women: There isn't enough research on both the benefits and side effects of taking L-carnitine during pregnancy, so L-carnitine is best avoided during pregnancy.
Breastfeeding mothers: L-carnitine is likely safe for oral use during breastfeeding when consumed in the recommended dose by a healthcare professional. However, the effects of larger doses are not known.
Children: L-carnitine is used for treating children. However, children should not be given carnitine supplements meant for adult use.
People with underlying medical conditions should always consult a healthcare provider before taking L-carnitine. Avoid taking it if you have any of the following conditions:
·Peripheral vascular disease
·High blood pressure
·Liver disease from alcoholism (cirrhosis)
·Diabetes
·Kidney disease
·History of seizures
Underactive thyroid (hypothyroidism): Taking L-carnitine might worsen symptoms of hypothyroidism.
Potential side effects and safety tips
Side Effects
Carnitine appears safe to take, but may not be very helpful for all ailments. Side effects are generally mild, but higher doses may cause diarrhoea, heartburn, stomach pain, vomiting, and headache. Some people may also develop allergic reactions, increased blood pressure, and sleeping issues.
Precautions and safety tips
Always read the instructions given on the label and take the recommended dosage. Consult a healthcare professional to avoid adverse effects. Moreover, opt for a lab-tested and clinically approved L-carnitine supplement.
Conclusion
When used properly, L-Carnitine can be a game-changer in your fitness journey — enhancing endurance, speeding up fat loss, and helping you recover faster. The key is consistency, the right dosage, and proper timing based on your training goals.
Whether you prefer pills, powder, or liquid, there’s a best L-Carnitine supplement out there to suit your needs. Just remember: it’s not a standalone solution. Pair it with a training program and proper nutrition, and you’ll start to see results.
FAQ
Is L-Carnitine safe for daily use?
Yes, when taken at the recommended doses (500–2,500 mg), L-Carnitine is safe for daily use.
Does L-Carnitine help with fat loss?
Yes, especially when combined with a calorie-restricted diet and strength exercise. L-Carnitine for fat loss works by converting fat into usable energy during workouts, promoting the utilisation of deposited fat by improving its metabolism. Hence, one can take the best L-carnitine for fat loss as per the recommended dosage.
Can I take L-Carnitine on rest days?
There is no firm evidence to support L-carnitine use on rest days. However, to extract the maximum benefits of L-carnitine, always combine it with regular workout sessions.
There is no specific or standard time and results depends from individual to individual, but with consistent use prior to workout, most people notice improved energy and fat-burning results.