L-Carnitine L-Tartrate
Also known as: LCLT, carnitine tartrate, Carnipure
A stable, highly soluble salt of L-carnitine with tartaric acid, the form most used in exercise-recovery research. L-carnitine shuttles long-chain fatty acids into mitochondria for oxidation. Two grams daily has been studied for reduced markers of muscle damage and soreness after resistance exercise, and it appears in recovery, weight-management, and pre-workout powders. It is roughly 68% carnitine by mass.
Research summary
Transports fatty acids across the inner mitochondrial membrane and buffers acetyl-CoA; may improve muscle oxygen delivery after exercise.
Dosage
Daily amounts, of compound.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 1,000 mg | 1,000–2,000 mg | 2,000 mg | — |
Recovery studies used 2 g/day of LCLT (about 1.36 g carnitine) for several weeks; 1–2 g is the product norm. Carnitine's oral bioavailability is low, and benefits for fat oxidation appear to require sustained daily use rather than acute dosing.
Source material: synthetic
As supplied: Supplies about 68% L-carnitine by mass.
Forms of Carnitine
| Form | Typical dose | Element % | Formats | Price |
|---|---|---|---|---|
| L-Carnitine L-Tartrate | 1,000–2,000 mg | — | Powder, Capsule, Tablet, Liquid | mid |
| Acetyl-L-Carnitine | 500–2,000 mg | — | Capsule, Powder, Tablet | mid |
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Non-hygroscopic and free-flowing, unlike carnitine base; 1 g is about two size-00 capsules. Sour note from tartrate.
Formulation notes
Often stacked with caffeine and green tea in weight-management products and with creatine in recovery formulas. Carbohydrate co-ingestion raises muscle carnitine uptake.
Sources
Related ingredients
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Caffeine Anhydrous
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Green Tea Extract (50% EGCG)
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Typical: 300–500 mg
MCT Oil
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Typical: 20–40 g