L-Carnitine

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L-carnitine is a compound your body makes and stores in muscle, where it helps move fatty acids into the cell's energy-producing mitochondria. Supplements come as flavoured liquids, powders and capsules, including acetyl-L-carnitine (ALCAR). This range includes products from Nutrex Research, Evogen, EHP Labs, NOW Foods and BPI Sports.

Read the L-Carnitine buying guide
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L-Carnitine: buying guide

Do you need extra carnitine?

Most people do not. The US NIH Office of Dietary Supplements (NIH ODS) says healthy children and adults make all the carnitine they need, and red meat is the richest food source. The Australian Institute of Sport (AIS) notes that the body makes carnitine from the amino acids lysine and methionine, and that deficiency is rare, even in vegans.

What the evidence says

The AIS places carnitine in Group B of its framework: emerging scientific support, deserving of further research. For fat loss, it says there is a lack of evidence that carnitine helps, and the NIH ODS describes any weight-loss effect as small. Taking carnitine for four weeks or less does not raise muscle carnitine levels. In recreational athletes, levels only rose when each dose was taken with about 80 g of carbohydrate for 12 to 24 weeks, and performance benefits were still uncertain.

Types and how they differ

  • L-carnitine L-tartrate: the most common form used by athletes, according to the AIS.
  • Liquid L-carnitine: convenient and flavoured, but the AIS notes liquid forms are generally unresearched and rarely reach the doses used in studies. Compare the milligrams per serve.
  • Acetyl-L-carnitine (ALCAR): one of the two main supplement forms named by the NIH ODS, usually sold in capsules or unflavoured powder.
  • Blends: carnitine combined with CLA or thermogenic ingredients. Check for caffeine.

How to use it

Follow the label. For context, the AIS research protocol uses 1.4 to 3 g of L-carnitine a day (2 to 4 g of L-carnitine L-tartrate), split into two doses taken with carbohydrate-containing meals, for 12 weeks or longer. Athletes who are drug tested should choose batch-tested products (for example HASTA or Informed Sport certified) and check with their sport.

Safety

The AIS and NIH ODS both list nausea, stomach cramps and diarrhoea as possible side effects, and a fishy body odour at around 3 g a day or more. Taking it with meals may help. The NIH ODS says high doses may cause problems for people with kidney disease or seizure disorders, so check with your doctor first if either applies.

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Related categories

See CLA, fat burners and amino acids, or read our L-carnitine uses and dosage page.

Sources: AIS: Carnitine fact sheet; NIH ODS: Carnitine; NIH ODS: Dietary supplements for weight loss.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

L-Carnitine: questions and answers

Does L-carnitine help you lose fat?
Probably not by much. The AIS says there is a lack of evidence that carnitine enhances fat loss, and the NIH Office of Dietary Supplements says it might cause a small weight loss at most. Healthy people already make all the carnitine they need. Fat loss comes from a sustained calorie deficit, and carnitine is a small extra at most.
How long does L-carnitine take to work?
Longer than most people expect. The AIS says taking carnitine for four weeks or less does not raise muscle carnitine. In studies of recreational athletes, muscle levels only increased when each dose was taken with about 80 g of carbohydrate for 12 to 24 weeks, and even then the performance benefits were uncertain. Short courses are unlikely to make a noticeable difference.
What is the difference between L-carnitine and acetyl-L-carnitine?
Both are forms of carnitine. The NIH Office of Dietary Supplements names L-carnitine and acetyl-L-carnitine as the two main supplement forms. The AIS says L-carnitine L-tartrate is the form most used by athletes, while acetyl-L-carnitine has mainly been used in clinical settings. If your goal is sport, compare the form and dose on the label with the research protocols.
Why does carnitine make me smell fishy?
A fishy body odour is a known side effect at higher doses. The AIS notes it can occur above about 3 g a day, and the NIH Office of Dietary Supplements lists it alongside nausea, stomach cramps and diarrhoea at 3 g or more. Reducing the dose to what the label recommends and taking it with meals may help. Check with a doctor if it persists.
Where can I buy L-carnitine in Melbourne?
Supps247 stocks L-carnitine online and in stores across Melbourne, such as Tarneit and Clyde North. The range covers flavoured liquids like Nutrex Research Liquid Carnitine 3000 and Evogen Carnigen, capsules like Nutrex Research L-Carnitine 1000 and NOW Foods Acetyl-L-Carnitine 500 mg, and powders like EHP Labs Acetyl L-Carnitine. Stock varies by store, so check the product page or call ahead. If you buy L-carnitine online, compare milligrams per serve across formats. Orders of $99.99 or more ship free Australia-wide.
Is L-carnitine safe to take?
For healthy adults at label doses, the main problems reported are mild stomach upsets. The NIH says 3 g or more a day can cause nausea, vomiting, stomach cramps, diarrhoea and a fishy body odour. High amounts can also cause muscle weakness in people with chronic kidney disease and raise the risk of seizures in people with a seizure disorder, and some anticonvulsant medicines lower carnitine levels. The AIS notes carnitine may increase TMAO, a compound linked to heart risk. Check with your GP first if any of these apply to you.
Does liquid carnitine have different side effects?
The carnitine is the same, so the side effects are the same: possible stomach upset and, at 3 g or more a day, a fishy body odour. Check the serve size, because Nutrex Research Liquid Carnitine 3000 gives 3,000 mg in a single 15 mL tablespoon. Flavoured liquids also contain sweeteners and preservatives, and some blends add other actives, so read the label. The AIS notes liquid forms are mostly unresearched. If a liquid does not agree with you, Nutrex Research L-Carnitine 1000 capsules give 1,000 mg per two capsules.
Should I take L-carnitine before a workout?
You can, but timing matters less than consistency. Many labels suggest a serve about 30 minutes before training, yet the AIS says short-term studies, including single doses before exercise, have shown no consistent effect on performance. In the research protocol, muscle carnitine only rose when 1.4 to 3 g a day was split into two doses, each taken with a carbohydrate-containing meal, for at least 12 weeks. If pre-workout suits your routine, keep to the label dose and take it with food if it upsets your stomach.
Is L-carnitine good for men?
It is not a men's supplement as such. Healthy men make all the carnitine they need, and red meat is the richest food source. The NIH says several studies found carnitine improved sperm health in men with infertility, but it did not appear to raise pregnancy rates, so that is a conversation for your GP or fertility specialist. For training, results are mixed. The NIH also notes that taking carnitine for six months or longer might increase the risk of heart disease, so talk to your doctor first if you have heart problems.
What L-carnitine should a beginner choose, and can I find it near me?
Start with one single-ingredient product that shows a clear milligram figure, such as Nutrex Research L-Carnitine 1000 capsules or Switch Nutrition Carnitine (1,000 mg acetyl-L-carnitine per scoop), and follow the label. If you prefer a flavoured liquid, Evogen Carnigen Premium Liquid Carnitine is convenient, but check the serve size. To find L-carnitine or liquid carnitine near you, use our store finder, then check the product page or call, as stock varies by store. Our L-carnitine buying guide compares the forms.

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