72
SCORE
Carnitine tartrate
Fat metabolism · Muscle recovery · Male fertility
Tier 2 — Promising
What it is
A form of L-carnitine with faster absorption than the free form, making it well-suited for pre- and post-exercise use. Multiple trials confirm it reduces exercise-induced muscle damage and soreness markers. A 2024 meta-analysis of 8 trials found it significantly improves sperm motility and count in infertile men. Very safe with decades of clinical use and an excellent tolerance profile.
Efficacy
3/5
Safety
5/5
Research
3/5
Onset
3/5
Cost
3/5
Drug-int.
5/5
Dose
2–4 g/day L-carnitine tartrate; best taken around exercise; 2 g/day for male fertility
Time of day & tips
Take with a small carbohydrate-containing meal or insulin-raising food for best muscle uptake. Split into 2 daily doses if using 4 g. Safe for long-term daily use.
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