About Carnitine
L-Carnitine is essential for mitochondrial fatty acid transport and energy metabolism. A 2020 meta-analysis (37 RCTs) found L-carnitine supplementation significantly reduced body weight and BMI. A 2013 meta-analysis (13 RCTs) showed reduced all-cause mortality and ventricular arrhythmias in acute myocardial infarction patients. Acetyl-L-carnitine (ALCAR) is the preferred form for cognitive support — a meta-analysis showed improvements in mild cognitive impairment and early Alzheimer's. L-carnitine tartrate is preferred for exercise performance. Endogenous synthesis requires lysine, methionine, and vitamin C.
What Carnitine supports
- Supports mitochondrial energy production and fat metabolism
- May reduce cardiovascular mortality post-MI
- ALCAR form supports cognitive function in age-related decline
- May support exercise recovery and reduce muscle damage
How much Carnitine to take
Clinical studies typically use 500–2000 mg of Carnitine. Most RCTs use 1–2 g/day of L-carnitine or ALCAR. Exercise studies use 1.5–2 g/day. Cognitive ALCAR studies use 1.5–3 g/day.
- Effective range
- 500–2000 mg
Clinical evidence
Strong clinical evidence. Meta-analyses of 37+ trials support benefits for weight, cardiovascular health, and cognitive function
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