Also known as: LCLT, Carnipure tartrate, L-carnitine tartrate
Muscle & RecoveryGood evidence
The carnitine form studied for recovery rather than fat burning. Reasonable evidence for reduced muscle damage and soreness after hard training, which is a more defensible claim than the one carnitine is usually sold on.
Typical dose
2.0–3.0 g per day
Daily with a carbohydrate-containing meal
What it is
L-carnitine L-tartrate is L-carnitine bound to tartaric acid, which produces a stable, non-hygroscopic powder. Plain L-carnitine draws moisture from the air aggressively and is difficult to formulate; the tartrate salt solves that.
It typically supplies around 68 per cent L-carnitine by weight, so 2 g of LCLT provides roughly 1.4 g of carnitine. That distinction matters when comparing product labels.
Its research base sits in a different place from the other carnitines. Acetyl-L-carnitine has been studied for cognitive purposes, GlycoCarn for blood flow, and LCLT for exercise recovery.
How it works
The recovery effects are attributed to improved blood flow and oxygen delivery to muscle tissue following exercise, reducing the extent of tissue damage caused by the training itself.
Research has also reported effects on androgen receptor density in muscle, which would improve the tissue's responsiveness to circulating testosterone without changing the hormone level itself.
The classic carnitine role of transporting fatty acids into mitochondria applies here too. That mechanism is real, and it has consistently failed to translate into fat loss in supplementation trials, because muscle carnitine content is difficult to raise through oral dosing alone.
What the evidence shows
Several controlled trials in resistance-trained men and women have reported reduced markers of muscle damage, less soreness and faster recovery of force after damaging exercise.
These trials are modest in size but reasonably consistent, and much of the work comes from a single well-regarded research group, which is worth knowing.
For fat loss, the evidence is poor. Meta-analyses of carnitine supplementation report effects on body weight that are small enough to be within measurement noise. Buy it for recovery, and treat any fat loss as incidental.
Dosing
Research doses are 2 to 3 g of LCLT daily, supplying roughly 1.4 to 2 g of L-carnitine.
Taken daily rather than only on training days. The recovery effects in trials appeared after three weeks or more of consistent use, so this rewards patience.
Carnitine uptake into muscle improves considerably when insulin is elevated, so taking it with a carbohydrate-containing meal makes sense. Taking it alone on an empty stomach is the least effective approach.
At a glance
Common forms
L-carnitine L-tartrate, Carnipure tartrate, Within recovery formulas, Capsules and powder
Half-life / duration
Plasma carnitine peaks within hours; muscle effects accrue over 3 weeks or more
Timing
Daily with a carbohydrate-containing meal
Competition status
Permitted — not on the WADA Prohibited List
Category
Muscle & Recovery
Safety and side effects
LCLT is well tolerated. Digestive upset is the main reported effect, more likely at the upper end of the dose range.
A fishy body odour can occur at higher intakes, caused by a compound gut bacteria produce from carnitine. It is harmless and dose-related.
Speak to your doctor before use if you take regular medication, if your thyroid function is being monitored, or if you have been told your kidneys are not working normally.
Who should avoid it
Speak to your doctor before use if your thyroid function is being monitored, if you have been told your kidneys are not working normally, or if you take regular medication. Not established at supplemental doses in pregnancy or breastfeeding.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
