Evidence B · Good
Water-soluble
Chronic (weeks)
The "truck" that transports fatty acids into the mitochondria to be oxidized. It reduces muscle damage and amino-acid oxidation during prolonged exercise.
Dose2–3g/day (max 4g)
TimingPre-workout or lunch
FoodCarbohydrates (insulin)
Caution>3g → odor (TMA)
⚠️ Secondary trimethylaminuria: doses >3–4g/day can cause a rotten-fish odor via sweat/breath (gut bacteria → TMA). Splitting it into 3 servings reduces the problem.
Why it needs carbohydrates
Muscular absorption of L-carnitine is insulin-dependent. Without an insulin spike (a carb-containing meal), most of it is excreted in the urine. On low-carb diets, consider the ALCAR form.
When to use the Tartrate form
- Focus on physical performance and muscle recovery.
- A diet with carbohydrates available (not strictly ketogenic).
- High training volume — preserves lean mass during prolonged endurance.
Ideal dose splitting
- 1g at breakfast (with fruit or bread).
- 1g at lunch (with rice/potato).
- 1g pre-workout with a carbohydrate (banana, sports drink).
Product in use: LE L-Carnitine 500 mg
L-Carnitine 500 mg by Life Extension is the L-tartrate form in vegetarian capsules. Each capsule provides 500 mg of L-Carnitine (as L-tartrate).
- For 2 g/day: 4 capsules split up (e.g. 2 at lunch + 2 pre-workout).
- For 3 g/day: 6 capsules split into 3 servings (morning + lunch + pre-workout).
- A 30-cap bottle = ~5 days at the high dose, ~7 days at the moderate dose — consider buying 2 bottles per month.
💡 Tip: the L-tartrate form is the reference for physical performance and recovery. For mental focus, consider switching to (or complementing with) the ALCAR (acetyl-L-carnitine) form, which crosses the blood-brain barrier.