Carnitine is a nutritional supplement among which L-carnitine, acetyl-L-carnitine, and propionyl-l-carnitine are available over-the-counter as dietary supplements. Carnitine is often promoted as an aid for weight loss, to improve exercise performance, and to enhance a sense of well-being.
Why carnitine? L-carnitine, acetyl-l-carnitine, and propionyl-l-carnitine are available in nutraceutical dietary supplement pills or powders. It is also a drug approved by the Food and Drug Administration to treat primary and certain secondary carnitine-deficiency syndromes. It can work as a great biohacking tool as well.
Here are the best carnitine supplements for you:
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Types of L-Carnitine Supplements
Carnitine supplements can be beneficial for vegans, and strict dieters. Carnitine supplements have been studied since 1937 and can be found in capsules, liquid, tablets, and quick-release gel capsules. There are three different common types of carnitine used as supplements. This includes:
- L-Carnitine-L-Tartrate – this type of carnitine supplement is relatively cheaper and gets into the bloodstream more quickly. It does not absorb in the body any better than the other forms, but it is faster.
- Glycine Propionyl L-Carnitine – This form has a unique ability to relax your arteries and enhance muscle pump. It increases your body’s levels of nitrates which elevates the nitric oxide levels in the body. This form also contains the antioxidant glycine.
Acetyl L-Carnitine – this form is the most easily absorbed by the body. It is carnitine with an acetyl group attached to the molecule. The acetyl group enhances its ability to transport across the blood-brain barrier, where it acts as a powerful antioxidant.
As you know about different types of carnitine supplements now, let’s have a look at each of the products we have listed here.
1. RSP Nutrition L-Carnitine
Why we like it: No-nonsense l-carnitine product, Easy to consume capsules, good reviews
L-Carnitine is a naturally occurring amino acid that acids in fat breakdown and conversion of fat into energy.
Highlights
- Contains 500 mg of l-carnitine but not Carnipure
- No-nonsense l-carnitine product
- Contains additives
- Easy to consume capsules
- Third party tested
- 120 Total Servings
- Quality Assurance
Who Makes It:
RSP was born to help people achieve their health and fitness goals and to partner with the people in achieving those goals. Whether a busy professional trying out a new fitness program or a lifelong athlete, the company makes it their mission is to create nutritional products that make the journey both healthy and enjoyable, without ever asking the people to choose between quality and convenience.
Pros:
- Weight Management
- Metabolism
- Endurance & Recovery
- Antioxidant Support
- Supports Athletic Performance, Stamina & Recovery
Cons:
- No Carnipure
- Additives in this product include gelatin, cellulose, silicon, and magnesium stearate.
2. Kaged Muscle L-Carnitine
Why we picked it: The product uses Carnipure® brand L-Carnitine. Carnipure® is manufactured by Lonza, a Swiss company that ensures pure L-Carnitine L-Tartrate.
Thanks to a unique production process based on fermentation, Lonza is the only L-Carnitine manufacturer capable of producing Carnipure L-Carnitine. The use of Carnipure l-carnitine gives it a great advantage as this type of l-carnitine has been proven to be the purest most easily absorbed l-carnitine on the market today.
Highlights:
- Patented ingredients
- Contains 500 mg of patented Carnipure l-carnitine in each capsule
- 120 capsules per bottle
- Contains additives- cellulose, magnesium stearate, silicon dioxide
- Banned Substance free
- 500mg L-carnitine
- Stimulant free
Who Makes It:
Kaged Muscle is proud to be a supplement line of deep integrity. They source the purest, most potent raw materials, perform rigorous laboratory and real-world testing, adhere to third-party quality assurance practices, and have an unwavering commitment to quality and safety. This is the foundation upon which Kaged Muscle was built. At Kaged Muscle, they believe that you should never have to compromise on quality for price. They believe that every supplement you put into your body should be the purest, most natural and highest quality form. They believe that these products should be deeply rooted in real science. But above all, Kaged Muscle believes these products should be safe.
Pros:
- Contains Carnipure l-carnitine
- Kosher
- Safe for vegetarians since it contains no animal products
- Stimulant free
- Easy absorbed
Cons:
- Artificial colour
- Artificial flavouring
- Contains additives
3. Arazo Nutrition L-Carnitine
Why we picked it: A larger dose of l-carnitine than most, added calcium
This l-carnitine supplement contains l-carnitine tartrate along with calcium which is a nice bonus for good strong bones. It does contain some additives like cellulose, stearic acid and more to keep the amino acid in pill form.
Highlights:
- L-Carnitine Tartrate 1000mg, Calcium 330mg
- A larger dose of l-carnitine than most
- 1000mg of l-carnitine tartrate
- 330mg of calcium
- No added allergens
Who Makes It:
Arazo Nutrition, previously called Bioscience Nutrition, is a health and nutrition company with over 10 years of specialized scientific research into health and nutrition with the aim of helping people live healthier. Their supplements are formulated by a team of doctors, health specialists and health care experts, strictly delivering industry-best products. They are one of the fastest growing health supplement brands in America, chosen by physicians and millions of health conscious Americans today.
Pros:
- A larger dose of l-carnitine than most
- Added calcium
- No GMOs, binders, fillers, preservatives, soy, gluten, dairy, shellfish, peanut & egg
- Supports Athletic Performance and Stamina
Cons:
- Contain some additives like cellulose, stearic acid and more
4. Optimum Nutrition L-Carnitine
Why we Picked it: 500 mg of pure l-carnitine provided through per 1-tablet serving.
Optimum nutrition decided to add a little more to their l-carnitine cocktail. Each tablet contains 500mg of l-carnitine tartrate. Phosphorus is just another mineral that will aid in keeping your bones strong while you lift heavier weights. This added bonus of minerals bumps the price up but not by much.
Highlights:
- 500 mg of Pure L-Carnitine
- 95 mg of calcium
- 70 mg of phosphorus
- Single-Tablet Serving Size
- Provides a good source of calcium
Who Makes It:
Optimum Nutrition, Inc. (ON) is part of the Glanbia global nutrition group and has been setting the Gold Standard in sports nutrition for more than 30 years – helping performance focused athletes achieve their goals. With state-of-the-art production facilities in Aurora, Illinois; Walterboro, South Carolina and Sunrise, Florida, ON is one of the few sports nutrition companies to manufacture in every product category. From the very beginning in 1986, Optimum Nutrition has always taken a hands-on approach to maintaining the very highest standards of quality.
Pros:
- Added phosphorus and calcium
- Contains extra minerals
- Contains pure l-Carnitine
Cons:
- Additives include: Silica, Pharmaceutical Glaze, Magnesium Stearate, Croscarmellose Sodium
5. Evlution Nutrition L-Carnitine
Why we picked it: Contains no proprietary blends, 100% transparent labeling allowing you to see the full dosing of each ingredient
This is another great buy that is a great product and has little else but l-carnitine.
Highlights:
- Burn fat for Fuel
- 500mg l-carnitine
- 120 capsules per bottle
- Contains additives
- Stimulant free
- Performance endurance
Who Makes It:
EVL Nutrition was founded on the guiding principles to provide sports nutrition products to aid in Recovery, Performance, Fat Loss, Muscle Gain, and overall Health & Wellness. Their variety of products, from Pre-Workout to Multi-Vitamins to Protein, allows them to help every person with their fitness goals. Their goal is to help each and every individual reach their desired state of physical health.
Pros:
- Cheaper than most other products
- Less additives than other products
- Stimulant free
- Purest form of l-carnitine
Cons:
- Not for use by those with pre-existing medical conditions
- Contains additives (gelatin, magnesium stearate, and silicon dioxide)
6. Bulk Supplements L-Carnitine Powder
Why we picked it: Dissolving powder can be added to anything, great value, comes in powder form
Unlike most l-carnitine products, this product comes in powder form and can be added into juice, smoothie, or just dissolved in water. It is suggested that you take this with a juice or smoothie as carbs will help your body to absorb the carnitine better.
Highlights:
- Antioxidant amino acid
- Boosts energy & athletic endurance
- Delays muscle fatigue
- Heart healthy
- 1/8 tsp contains 500 mg of l-carnitine tartrate
- Lab-tested for quality and purity
- Comes in 5 different sizes
Who Makes It:
BulkSupplements is located in Henderson, Nevada. The company supplies more than 400 ingredients to consumers and manufacturers of nutritional supplements. Each product is tested prior to distribution to ensure quality and safety. The wellness of the community is one of the company’s main focus and so, BulkSupplements is dedicated to maintaining all health code and government regulations. Each supplement is tested at their in-house laboratory before distribution, ensuring that all products are safe for consumption.
Pros:
- Available in powder form
- Can be added to smoothing, juice
- Easy absorption
7. Now Foods L-Carnitine
Why we picked it: Smaller easily swallowed pills, gold standard for l-carnitine purity, Made with carnipure
L-Carnitine is a non-essential amino acid that helps to maintain overall good health.
Highlights:
- Purest Form
- contain 500 mg of l-carnitine tartrate
- l-carnitine is Carnipure
- contain a few additives
- Natural color variation may occur in this product
- Clinically Tested
Who Makes It:
NOW Foods is a U.S.-based company founded in 1968. It is headquartered in Bloomingdale, Illinois. The company is committed to producing high-quality dietary supplements and maintaining environmental sustainability. Now Foods has won a number of national awards.
Pros:
- Boosts Cellular Energy
- Transports Fatty Acids
- facilitating the transfer of fatty acid groups
- Smaller pills easier to swallow
Cons:
- Contain a few additives such as cellulose, stearic acid, and silica
8. MuscleTech Platinum 100% Carnitine Formula
Why we picked it: Uses most researched form of L-carnitine – L-carnitine L-tartrate.
This product has a long fancy name and the company claims to have a university studied formula but it isn’t Carnipure. It is still a good product that will deliver the close to the same effects as the others.
Highlights:
- 500 mg L-Carnitine-L-Tartrate,
- Pure and simple capsule
- Contains gelatin, silicon dioxide, magnesium stearate, and talc
- 180 capsules per bottle
- Taken twice daily (total 1000 mg L-Carnitine)
- Lab tested quality ensured
Who Makes It:
MuscleTech is currently celebrating 20 years of their quality and effective products and their cutting edge research and development. MuscleTech is a pioneer of the field of nutrition and has formed a multimillion-dollar partnership with a top university called the University of Toronto in Canada, to conduct research for new products and current products. This ensures that they are on the cutting edge, and producing only the best, highest quality supplements. Their level of scientific research is almost unparalleled.
Pros:
- Supports Muscle Recovery
- 100% Pure Carnitine Formula
- Non-Stimulant
- HPLC-tested for quality and purity
- Ingredients act as a cofactor to help transport fatty acids to the mitochondria
Cons:
- Titanium dioxide has been implicated in immune system function.
- Contains additives
9. ProSupps L-Carnitine 3000
Why we picked it: Liquid form, easily and quickly absorbed by the body for quick effectiveness
This product has a much higher dose than the other products and comes in seven different flavors: vanilla, berry, blue razz, green apple, cherry popsicle, and sweet and tart. Users say that the taste is really sweet but good. It is suggested that you dilute it a bit with water to cut a bit of the sweetness.
Highlights:
- Pharmaceutical grade L-Carnitine
- Each tablespoon contains 3000mg of l-carnitine
- Addition of vitamin B5
- Contains no gluten, wheat, dairy, soy, or yeast
- Each bottle contains 31 servings.
Who Makes It:
Pro Supps is an athletic nutrition company whose mission is to “encourage healthy living through exercise, diet, and supplementation.” They were established in 2011 by T.J. Humphreys after the downfall of a previous company he co-founded with bodybuilder Art-Atwood called Professional Supplements. He is passionate about taking his company to the top through aggressive research and development programs, quality customer service, and using the highest quality ingredients.
Pros:
- Easy to drink liquid
- 3000 mg of l-carnitine per serving
- contains 10mg of pantothenic acid, or vitamin B5
- Great taste
- Boost conversion of food into energy
Cons:
- Not a smart protein snack
- No Multi vitamins
10. Signature L-Carnitine
Why we picked it: Uses Carnipure l-carnitine tartrate, straightforward product
If two capsules of the supplement is taken a day you will have three months’ supply which isn’t a bad offer. It’s a pretty straightforward product.
Highlights:
- Converts Fatty Acids Into Fuel
- Boosts Energy
- Promotes Recovery
- Each capsule contains 500mg of l-carnitine
- Contains few additives like rice flour, magnesium stearate, silica, and hypromellose.
- 180 capsules per bottle
Who Makes It:
The supplement is produced and sold by bodybuilding.com under the Signature line . In 1999, Bodybuilding.com was founded on a single promise: Trust. The Signature line is built on the same promise. Every product is no-BS, transparent, filler-free, and formulated with effective doses of research-backed ingredients you can trust. The company leaves no stone unturned to create the highest quality supplements.
Pros:
- Contains Carnipure
- No nonsense product
- Stimulant free
- Boosts energy
- Promotes recovery
Cons:
- Might not be a vegetarian product
- May contain added flavours
- Capsules are a little big
Benefits of Carnitine
Amino acids are the building blocks of the body. You may be familiar with many of them that are necessary for optimal health. An l-carnitine supplement can easily fix that by providing you with a consistent amount of this important amino acid that has some pretty awesome benefits in terms of:
- Weight loss
- Enhancing fat metabolism
- Bodybuilding
- Maintaining brain health
- Improving exercise performance
- Improving exercise recovery
- Muscle oxygen supply
- Stamina
- Muscle soreness
- Red blood cell production
- Maintaining type-2 diabetes
Also Read: Best Zinc Supplements
Symptoms of Carnitine Deficiency
- Decreased or floppy muscle tone or muscle weakness
- Tiredness (fatigue)
- Irritability
- Delayed movement (motor) development
- Poor feeding in a baby
- Symptoms of low blood sugar (hypoglycemia) if the liver is affected
- Swelling (edema) or shortness of breath, if the heart is affected
Carnitine’s Influence on Athletic Performance
L-Carnitine supplements are best known for accelerating fat loss and improving body muscle mass and bone mass. They are also useful in accelerating recovery post intense exercising and reducing muscular damage to the minimum.
L-Carnitine is a popular weight loss supplement that has a glorified and respectable position among supplements for runners’ endurance and other athletes. This is because L-Carnitine burns fat so effectively that it provides runners with a boost of additional energy, while also protecting muscle from being broken down.
Food Sources of L-Carnitine
Taking carnitine supplements is incredibly easy. If you lead a busy life, throw some powder into your smoothie before you dash out the door. Or, you can pop a capsule with your coffee and bagel as you catch the subway to work. But if you prefer to savor your time in the kitchen, or if you’re a chef by hobby, you can consciously increase the carnitine in your diet by cooking with these whole foods:
- Cooked beef steak (4 ounces): 56–162 milligrams
- Cooked ground beef (4 ounces): 87–99 milligrams
- Whole milk (1 cup): 8 milligrams
- Cooked codfish (4 ounces): 4–7 milligrams
- Cooked chicken breast (4 ounces): 3–5 milligrams
- Ice cream (1/2 cup): 3 milligrams
- Cheddar cheese (2 ounces): 2 milligrams
- Whole-wheat bread (2 slices): 0.2 milligram
- Cooked asparagus (1/2 cup): 0.1 milligram
As for vegetarians and vegans, cooked asparagus will get old, very fast. One should try supplementing carnitine if they desire to increase their bodily amounts. That said, one can also try cooking with more legumes (beans, peas and lentils) and soybeans to consume more lysine and can consume more methionine by eating more whole-grain products.
Remember — lysine and methionine are carnitine’s constituents.
Who Should Take Carnitine Supplements?
While carnitine supplements can be taken by adults of both genders, there are some specific groups of people who should consider carnitine for better health.
- Vegans and Vegetarians: Carnitine level is usually low among vegans and vegetarians. For keeping complexities like carnitine deficiency away, vegans and vegetarians should take necessary dosages of carnitine supplements.
- Overweight People: People who are willing to get rid of the extra fat in their bodies can consider carnitine as an addition to their daily workout routine and diet. Carnitine reduces workout fatigue to a significant extent, improving the results of the routine.
- Athletes: Athletes often have to go through tough physical activities. Carnitine can reduce muscle soreness and boost muscle recovery, improving the performance of athletes.
How Do I Pick a Good L-Carnitine Product?
There are some key components that separate mediocre carnitine supplements from better ones.
- A quality form of carnitine – Acetyl-L-Carnitine is the pricier and more effective form of L-Carnitine. It is a molecule of carnitine with an attached acetyl group, which enhances the supplement’s ability to pass through the blood-brain barrier and become active in the brain. There, it acts as an extremely powerful antioxidant. Glycine Propionyl L-Carnitine is also a good choice. L-Carnitine-L-Tartrate is of the lowest value, but still provides the benefits of carnitine.
- An effective dose of Carnitine – Pay attention to the supplements directions as well, because some may have less than the effective dose per serving, but direct you to take multiple doses a day which equate to the effective carnitine dosage range.
- A reliable company – Make sure that when you are searching for a supplement that you know who the manufacturer is. Supplements that are not produced by a reliable company may not be as effective. Companies that can be trusted may openly state that they are Good Manufacturing Practices (GMP) certified, that they are government inspected facilities, list their other certifications, or have a long-standing reputation.
How to Take Carnitine Supplements
Whether you are taking carnitine pills or powder, you should keep the dosage amount in mind. And it is recommended not to take carnitine on its own. For getting the best results, you shouldn’t consume carnitine more than 2-3 times a day, in small servings.
Also Read: Best Echinacea Supplements
Carnitine needs to be taken along with balanced diets and exercise regimes. If you take carnitine without eating healthy and any exercises whatsoever, then you might fall victim to its side effects.
Possible Side Effects of Carnitine Supplements
For most people, 2 grams or less per day is relatively safe and free from any serious side effects. However, some mild side effects may include:
- Nausea
- Stomach Discomfort
- Raise in the blood levels of Trimethylamine-n-oxide (Tmao) over time
- Risk of Atherosclerosis
- Vomiting
- Abdominal Cramps
- “Fishy” Odour in Urine and/or Breath
- Muscle Weakness In Uremic Patients
- Seizures in those with Seizure Disorders
- Heartburn
FAQs
- What is the best time to take L carnitine?
Answer: Due to L-carnitine being able to be absorbed quickly into the body, especially in liquid form, the best time to take would be in the morning and prior to workouts.
- Is L carnitine bad for kidneys?
Answer: L-carnitine, an amino acid-derived nutrient crucial to cellular energy management, may play a vital role in kidney disease prevention and management.
- Is L carnitine bad for your heart?
Answer: According to scientists, a substance in red meat called L-carnitine is linked to the risk of heart disease.
- Does L carnitine increase testosterone?
Answer: L-carnitine has also been shown to decrease muscle soreness. Testosterone Booster: L-carnitine increases the amount of testosterone receptors, known as androgen receptors, inside muscle cells.
- Does L carnitine raise blood pressure?
Answer: Acetyl-l-carnitine (ALC), a mitochondrial carrier involved in lipid oxidation and glucose metabolism, decreased systolic blood pressure (SBP), and ameliorated insulin sensitivity in hypertensive nondiabetic subjects at high cardiovascular risk.
Conclusion
L-carnitine levels are influenced by how much food is being consumed and how much the body is producing. For this reason, L-carnitine levels are often lower in vegetarians and vegans, since they restrict or avoid animal products. Therefore, vegetarians and vegans and also older adults may significantly benefit from L-carnitine supplements.
Carnitine is a conditionally essential nutrient that plays a vital role in energy production and fatty acid metabolism. It has also been recognized as a nutritional supplement in cardiovascular disease and there is increasing evidence that carnitine supplementation may be beneficial in the treatment of obesity, improvement of glucose intolerance and total energy expenditure.
Carnitine supplementation has the potential to improve physical function and reverse frailty, particularly for those suffering from fatigue and weakness with a convenient dose. Furthermore, the properties of the nutrient contribute to the performance and endurance levels of athletes.
Carnitine is a natural compound, free from toxicity when given in oral doses. Since carnitine is readily excreted, supplemental ingestion is well tolerated. Evidence from both rodent and human studies supports health-related benefits when used as a therapeutic agent.
