Carnitine

Effects

Here are some properties of carnitine.

Increased metabolic efficiency

L-carnitine plays a key role in transporting long-chain fatty acids into the mitochondria, where they are oxidised to produce energy. This process helps muscles prioritise fat as a fuel source, preserving glycogen stores for when they are needed most. While this is well documented during moderate-intensity exercise, its impact as a supplement to significantly improve fat metabolism across all exercise types requires more research. (1, 2)

Reduces muscle damage and supports recovery

Studies suggest that L-carnitine supplementation can reduce muscle soreness and markers of damage after exercise. This is likely due to its role in improving oxygen delivery, reducing oxidative stress, and helping remove waste products such as lactate. Although evidence supports these recovery benefits, more research is needed to determine the extent of improvement across training intensities and populations. (3)