L-Carnitine
amino acids
L-Carnitine is a naturally occurring amino acid derivative that plays a crucial role in transporting long-chain fatty acids into mitochondria for energy production. It is synthesised in the body from lysine and methionine, and is also found in animal products, making deficiency rare in those consuming adequate protein.
Benefits
Dosage
Typical Dose
2-4 grams per day
Upper Limit
6 grams per day
Timing
With meals, or pre-workout for performance benefits
Forms & Bioavailability
L-Carnitine L-Tartrate
High absorption, rapidly absorbed, preferred for acute performance benefits
Acetyl-L-Carnitine (ALCAR)
Highly bioavailable, crosses blood-brain barrier, better for cognitive support
Propionyl-L-Carnitine
Good absorption, supports vascular function
Side Effects
Interactions
Research Summary
Research demonstrates that L-Carnitine supplementation can improve aerobic exercise performance and fat oxidation, particularly in those with low baseline levels. Studies on cognitive function, particularly with ALCAR, show promise for age-related cognitive decline and neurological health. However, evidence for fat loss is mixed and most effective when combined with exercise and caloric restriction.
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