Carnitine L-Tartrate
L-Carnitine L-Tartrate (LCLT)
Recovery-optimized form of carnitine with evidence for muscle recovery, androgen receptor upregulation, and exercise performance.
L-Carnitine L-Tartrate (LCLT) is a highly bioavailable form of carnitine specifically researched for athletic performance and recovery. Unlike other carnitine forms, LCLT has been shown to upregulate androgen receptors, reduce muscle damage markers, and accelerate recovery. The preferred form for athletes and those focused on body composition.
Mechanisms of Action
Androgen Receptor Upregulation
Increases androgen receptor density in muscle
Muscle Damage Reduction
Reduces markers of exercise-induced muscle damage
Fatty Acid Transport
Shuttles fats into mitochondria for energy
Recommended Dose
2000-3000mg (2-3g) daily
Optimal Timing
- Pre or post-workout
- With carbohydrates for enhanced uptake
Take with food
Best Form
L-Carnitine L-Tartrate powder or capsules
Alternatives: Liquid L-carnitine (often LCLT)
LCLT is ~68% L-carnitine by weight. Distinct from ALCAR (cognitive focus) or plain L-carnitine.
Duration
Minimum: 2 weeks
Optimal: 8 weeks
Cycling: Not required
Note: Insulin enhances carnitine uptake ā taking with carbs improves muscle accumulation. Can split into 2 doses.
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Reduced Soreness
Less DOMS after training
Faster Recovery
Quicker return to baseline after hard training
Reduced Muscle Damage Markers
Lower CK and other damage markers
Likely safe; consult doctor
Who Should NOT Take This
- Seizure disorders (some concern with carnitine forms)
Drug Interactions
May affect thyroid hormone action
May enhance anticoagulant effect
Possible Side Effects
Tip: Take with food
Tip: Reduce dose
Warnings
- LCLT is different from ALCAR ā LCLT for recovery, ALCAR for cognition
- Take with carbs for best muscle uptake
Top studies from 21+ peer-reviewed papers
Mielgo-Ayuso J et al. ā¢ Nutrients (2021)
āHowever, chronic or acute l-C or GPL-C supplementation did not present improvements on moderate exercise performance.ā
Key Findings:
- The main aim of the present systematic review was to determine the effects of oral l-C supplementation on moderate- (50-79% VĖO2 max) and high-intensity (ā„80% VĖO2 max) exercise performance and to show the effective doses and ideal timing of its intake.
- Out of those, three measured the effect of an acute supplementation, and three described the effect of a chronic supplementation, but no significant improvements on performance were found.
- On the other hand, the effects of l-C supplementation on moderate exercise performance variables were observed in six studies.
- In summary, l-C supplementation with 3 to 4 g ingested between 60 and 90 min before testing or 2 to 2.72 g/day for 9 to 24 weeks improved high-intensity exercise performance.
Stefan M et al. ā¢ Nutrients (2021)
āThese findings agree with previous observations among healthy adult subjects and demonstrate that L-carnitine tartrate supplementation beyond 35 days is beneficial for improving recovery and reducing fatigue following exercise across gender and age.ā
Key Findings:
- Compared to placebo, L-carnitine tartrate supplementation was able to improve perceived recovery and soreness (p = 0.021), and lower serum creatine kinase (p = 0.016).
- These findings agree with previous observations among healthy adult subjects and demonstrate that L-carnitine tartrate supplementation beyond 35 days is beneficial for improving recovery and reducing fatigue following exercise across gender and age.
- Further research warranted to confirm findings
Fielding R et al. ā¢ Nutrients (2018)
āL-Carnitine supplementation significantly reduced exercise-induced muscle damage markers and improved recovery.ā
Key Findings:
- L-Carnitine reduced muscle soreness and serum creatine kinase levels post-exercise
- Recovery was accelerated with supplementation of 1-2 g/day
- L-Carnitine L-Tartrate form showed particular benefit for exercise recovery
Sawicka AK et al. ā¢ Nutrients (2018)
āPositive and negative aspects of l-carnitine supplementation need to be clarified.ā
Key Findings:
- A marked increase in free plasma carnitine concentration was observed due to l-carnitine supplementation.
- No substantial changes in other parameters were noted.
- In the current study, supplementation for 24 weeks affected neither the skeletal muscle strength nor circulating markers in healthy women over 65 years of age.
- Positive and negative aspects of l-carnitine supplementation need to be clarified.
Wall BT et al. ā¢ Journal of Physiology (2011)
ā[Small study, n=14] Carnitine increased muscle carnitine and improved exercise performance.ā
Key Findings:
- 20% increase in muscle carnitine
- Improved work output
- Better fuel utilization
Study Type Distribution
Goals This Supplement Supports
Related Goals
This information is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement.