Carnitine tartrate

Tier 2 — promising · Fat metabolism · Muscle recovery · Male fertility

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.

Dose: 2–4 g/day L-carnitine tartrate; best taken around exercise; 2 g/day for male fertility