L-Carnitine

L-Carnitine: Benefits, Side Effects, Sources and Dosage

L-Carnitine is a derivative amino acid that is commonly taken as a form of supplement. It can be used to aid weight loss and may also have a positive impact on brain activity. Although this supplement is used in many health related issues, claims don’t always match up with science. In this article, we will be discussing how this supplement affects your body and what its different nutrient functions are.

What is L- Carnitine?

As we mentioned, L-Carnitine is used as a dietary supplement. It plays an important role in producing energy by carrying fatty acids to your mitochondria. This cell acts as engines, which help you burn fatty cells and convert into energy that you can use. The body is capable of producing L-Carnitine out of methionine and lysine, which are natural amino acids.

What are the different Types of L-Carnitine?

D-Carnitine – is an inactive form, which causes you to have a Carnitine deficiency in your body. It works by inhibiting the absorption of other forms.

L-Carnitine L- tartrate – The most common form of supplement, which is added to sport supplements. Most athletes use this because it aids in rapid absorption, muscle soreness, and recovery during exercise.

Acetyl L-Carnitine – more commonly called ALCAR, which is very effective for brain activity.

Propionyl-L-Carnitine – is best used for issues with regards to the circulatory system like high blood pressure and peripheral vascular disease. It helps in boosting nitric oxide, which is responsible for improving blood flow.

For a lot of people, acetyl-L-Carnitine and L-Carnitine seems to be the most effective when it comes to general usage, but you should always select a form that is best for your body and goals.

What is its role in your body?

L-Carnitine’s goal is to produce energy for your body. It helps transfer fatty acids into the mitochondria, where they can be burned and used for energy. About 98% of this can be found in your muscles, as well as small amounts in your blood and liver.

Can it help you with weight loss?

L-Carnitine’s goal is to produce energy for your body. It helps transfer fatty acids into the mitochondria, where they can be burned and used for energy. About 98% of this can be found in your muscles, as well as small amounts in your blood and liver.

What are its effects on Brain Function?

L-carnitine can help improve brain function. Some studies on animals suggest that the ALCAR form may help in preventing age related mental declines and help in improving the brains learning capacity.

On humans, studies indicate that taking ALCAR everyday it helps reverse the decline in brain function which is associated with common brain diseases like Alzheimer’s.

How can it help with Type 2 Diabetes?

Among many other health benefits, L-carnitine can also help prevent symptoms of type 2 diabetes as well as its risk factors. One study suggests that those people who took L-carnitine with type 2 diabetes indicated that L-carnitine help reduce blood sugar levels significantly as compared to a placebo.

It has also been proven to increase a key enzyme in the body called AMPK, which is responsible for improving your body’s ability to use carbohydrates.

Other Health Benefits on the Body

Heart Health – L-Carnitine is also linked to some improvement in patients who have severe heart conditions like chronic heart failure and coronary heart disease.
Performance in exercise – The effects of L-carnitine may vary when it comes to effects on sports. Some of the effects may take a few weeks to a few months before results can actually show. This differs from supplements like creatine and caffeine, which is directly responsible for enhancing your performance in sports.

L-carnitine can also aid in:

Muscle oxygen supply – can help in distributing oxygen to your muscles.

Muscle recovery – can help relax your muscles for faster recovery periods after workouts.

Red blood cell production – can help increase the production of your body’s red blood cells, which is responsible for distributing oxygen throughout your muscles and entire body.

Muscle soreness – Can help reduce the soreness in your muscle after a hard workout.

Recommendations for Dosage

D-Carnitine – is an inactive form, which causes you to have a Carnitine deficiency in your body. It works by inhibiting the absorption of other forms.

L-Carnitine L- tartrate – The most common form of supplement, which is added to sport supplements. Most athletes use this because it aids in rapid absorption, muscle soreness, and recovery during exercise.

Acetyl L-Carnitine – more commonly called ALCAR, which is very effective for brain activity.

Propionyl-L-Carnitine – is best used for issues with regards to the circulatory system like high blood pressure and peripheral vascular disease. It helps in boosting nitric oxide, which is responsible for improving blood flow.

For a lot of people, acetyl-L-Carnitine and L-Carnitine seems to be the most effective when it comes to general usage, but you should always select a form that is best for your body and goals.

Recommendations for Dosage

The standard dosage for L-carnitine is 500 – 2,000 mg per day, but the dosage may vary. Here’s a quick overview of the dosage for each form:


Acetyl-L-carnitine – This is best for health and brain function. The dosage for this can vary from 600 to 2,500 mg per day.

Propionyl-L-carnitine – is best for improving the flow of blood in those with high blood pressure and other related issues. The dosage can vary from 4,000 to 1,000 mg per day.

L-carnitine L-tartrate – is best for improving performance in exercise. The dosage may vary from 1000 to 4,000 mg per day.

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