L-Carnitine: Advantages, Disadvantages, Dosage and more

What is L-carnitine | How it helpful for increase muscle mass | Benefits of taking L-carnitine | What  are required dosage | supplementation 

What is L-Carnitine

L-carnitine is a nutrient and dietary supplement. It performs a quintessential function in the production  of power through transporting fatty acids into your cells’ mitochondria. L-Carnitine supplements are used to increase L-carnitine levels in people whose natural levels of L-carnitine are too low. 

It is also used in medicine for heart patients, kidney diseases, it is also used as a replacement supplement in strict vegetarians, dieters and low birth weight or premature babies.

How L-carnitine helpful to increase muscle mass 

L-Carnitine and Bodybuilding

When you exercise, a thousand biochemical reactions are happening inside your body. Glycogen is taken up from inside muscle cells and broken down into glucose and enters your bloodstream which resides in the mitochondria. Enzymes come into action and begin to break down stored fat into fatty acids and glycerol to be used as fuel throughout exercise.

  • L-Carnitine supplementation can be used in high intensity and duration sports, it helps your body use fat properly for fuel.
  • L-Carnitine is used by athletes from various sports around the world to improve performance. This is the most popular supplement for weight loss and fat burning.
  • L-carnitine also helps improve endurance by inhibiting the build-up of lactic acid, which is the main cause of fatigue.

Benefits of taking L-Carnitine

  • BRAIN HEALTH:  L-carnitine helps protect the brain from both age-related and stress-related damage to the brain, leading to better functioning over a longer period of time.
  • FAT LOSS: If you’re looking to get lean, this is the amino acid you need. Not only will this help keep your body from storing fat, but it will help your aerobic capacity burn more calories.
  • WOMEN WHO BREASTFEED: New mothers who choose to breastfeed are normally in part because of the calorie deficit, but the one side effect is that your body’s carnitine content is reduced. Even if you get enough of it while you’re pregnant, taking extra carnitine can help your body prevent a deficiency.
  • HEART DISEASE: Carnitine is mainly used for heart related conditions. Some studies have determined that taking L-carnitine after a heart attack reduces the chances of suffering another one later.
  • MUSCLE MASS: Supplementing with L-Carnitine can increase your strength and also helps in muscle mass.
  • BONE MASS: With increasing age, the bones also start getting weak. Fortunately, by taking L-carnitine, you can slow the bone loss process and improve bone microstructural properties by decreasing bone turnover.
  • MALE INFERTILITY: For men who are trying for a child and have low sperm count, carnitine is suggested and helps in improving both sperm count and quality of sperm.

Required dosage

How much and when to take L-Carnitine? ( L-Carnitine Dose)

In general, taking two to four grams of L-carnitine a day is good for general health and can help you reach your fitness goals more easily. You can take it before or after a workout, at any time. L-Carnitine is available in the market in capsule, tablet, and liquid form.


If you would try to take it through your food, there are many food sources that contain carnitine. 

Red meat and dairy products are your best choices for carnitine, but other great foods include nuts, seeds, artichokes, asparagus, broccoli, Brussels sprouts, collard greens, garlic, mustard greens, okra, parsley, kale, apricots, Contains bananas, bee pollen, brewer’s yeast, buckwheat, corn, oatmeal, rice bran, rye and whole wheat.

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