Description of L-Carnitine - GymBeam
Short summary
L-carnitine is a substance the body produces on its own and transports fats into cells, where they are used for energy. One dose (2.5 g) provides 2000 mg of L-carnitine tartrate. Despite being marketed as a 'fat burner', research shows only a modest effect on weight loss if the body is not otherwise deficient in carnitine. It makes the most sense as a pre-workout supplement for physically active people with a well-structured diet.
9.3 / 10Our expert rating
Ingredient quality9.0
Formula transparency10.0
Effectiveness9.0
Safety10.0
Independent testing8.0
How to use
Mix 1 scoop (2.5 g) with 250-350 ml of water and consume once daily. Users often take it before training, although scientific evidence does not confirm a clear advantage of taking it at a precise time.
Pros and Cons
Simple, clean composition – just L-carnitine tartrate, with no unnecessary additives
Convenient powder form, no issues with swallowing tablets
Independently tested for heavy metals and harmful bacteria
Users report a feeling of additional energy during endurance training
Scientific evidence for weight loss in people with normal carnitine levels is weak and mixed
May cause increased sweating and an unpleasant 'fishy' odor
The powder may turn yellow over time
Suitable for
Physically active individuals with a structured training and diet regimen – as a pre-workout supplement
Vegans and vegetarians – plant-based diets contain less carnitine
People who have difficulty swallowing larger tablets – convenient powder form
L-carnitine transports fatty acids into cells, where they are used for energy. Healthy liver and kidneys produce sufficient amounts of it on their own from two amino acids, so healthy people don't necessarily need it from food or supplements (NIH Office of Dietary Supplements).
The evidence is considerably more modest than the marketing suggests. A large analysis of 37 clinical studies (2292 participants) found that taking L-carnitine reduced body weight by only 1.21 kg on average compared to placebo, with no significant effect on waist circumference or body fat percentage (Talenezhad et al., 2020). The effect is greatest in people with significant excess body weight, not in those who already have sufficient carnitine – so it's better understood as a pre-workout supplement rather than a weight-loss aid.
Probably not significantly. Research shows that the body stores additionally consumed carnitine in muscles primarily when carbohydrates are consumed alongside it – simply taking carnitine with water doesn't meet this condition (Stephens et al., 2007). Therefore, in people who already have sufficient carnitine, simply supplementing likely won't significantly raise the amount in their muscles.
This is a known side effect of L-carnitine that in practice also occurs at typical, recommended doses like this product's (2 g per day) – not just at very high amounts, as is often claimed. At higher doses (around 3 g/day and more), the occurrence is indeed more frequent and may also be accompanied by nausea, cramps, or diarrhea. If it bothers you, try a smaller dose or check whether it's related to a diet rich in meat.
No major allergens listed.
Do not exceed the recommended daily dose.
This product is not intended for children, pregnant women, or breastfeeding mothers.
People taking blood-thinning medication or anticonvulsants should consult a doctor before use.
Ingredients
L-carnitine tartrate (100%).
Form:Powder
Dose:1 scoop (2.5 g)
Available flavors:2 (Unflavored, Lemon-Lime)
L-carnitine tartrate:2000 mg
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