Carnitine tartrate is a specialized form of L-carnitine, an amino acid derivative naturally produced within the body. This form binds L-carnitine to tartaric acid, enhancing its solubility and absorption as a supplement. It is a popular ingredient in dietary supplements, supporting energy and overall wellness. The body naturally produces L-carnitine in the liver and kidneys from the amino acids lysine and methionine.
The Role of Carnitine in the Body
Carnitine plays a central role in the body’s energy metabolism. Its primary role is transporting long-chain fatty acids from the cytosol into mitochondria, the cell’s “powerhouses.” Within mitochondria, these fatty acids undergo beta-oxidation, generating adenosine triphosphate (ATP), the body’s main energy currency.
This transport is significant for tissues relying heavily on fatty acids for fuel, such as the heart and skeletal muscles. Carnitine also helps manage coenzyme A balance within mitochondria and aids in detoxifying metabolic byproducts by binding to acyl residues, facilitating their elimination. It is concentrated in tissues that metabolize fatty acids for energy, supporting cellular function.
Applications in Exercise and Recovery
Carnitine tartrate is used in sports supplements due to its rapid absorption, supporting athletes and active individuals. Research suggests it reduces exercise-induced muscle damage, evidenced by lower levels of markers like creatine kinase and myoglobin. Supplementation also alleviates perceived muscle soreness and improves recovery following strenuous physical activity.
Benefits include blunting declines in strength and power after exercise. It may also enhance blood flow and oxygen supply to muscle tissue, mitigating hypoxia-induced cellular disruptions. Studies indicate that L-carnitine supplementation, combined with exercise, can increase skeletal muscle androgen receptor density, which may aid protein synthesis and recovery.
Other Potential Health Uses
Beyond exercise, carnitine tartrate has been explored for other health benefits. Its role in fatty acid metabolism suggests support for weight management. Studies indicate that L-carnitine supplementation can significantly reduce body weight, body mass index (BMI), and fat mass, especially when combined with a calorie-restricted diet and physical activity.
Carnitine also shows promise in male fertility studies. It improves various sperm parameters, including total and progressive sperm motility, and morphology. This benefit stems from carnitine’s ability to enhance energy production within sperm mitochondria and its antioxidant properties, protecting sperm cells from oxidative stress.
Dosage and Administration
The typical dosage range for L-carnitine, including carnitine tartrate, is between 1,000 mg and 4,000 mg (1-4 grams) per day. For optimal absorption into muscle cells, carnitine uptake is influenced by insulin. Therefore, it is recommended to take carnitine tartrate with a source of carbohydrates, and potentially protein, to stimulate an insulin response.
Taking the supplement 30 to 60 minutes before exercise can enhance performance and endurance. For general fat loss or recovery, it can be taken with meals or post-workout, split into two or three daily doses. Studies suggest that 1-gram and 2-gram daily doses provide comparable benefits for exercise recovery.
Potential Side Effects and Safety
Carnitine tartrate is considered safe for most healthy adults when taken at recommended dosages. However, at higher doses, around 3 grams per day, side effects can occur. These commonly include gastrointestinal issues such as nausea, vomiting, stomach cramps, and diarrhea.
A distinctive side effect with high intake is a “fishy” body odor. This odor is due to trimethylamine (TMA) production, a metabolite formed by intestinal bacteria. Individuals with medical conditions, such as hypothyroidism or seizure disorders, should consult a healthcare professional before carnitine supplementation.