L-Carnitine is an amino acid derivative your body makes naturally. Food sources include red meat and dairy. It shuttles fatty acids into mitochondria so cells can burn them for fuel.
People use it to promote exercise recovery and reduce post-workout muscle fatigue and soreness. Others rely on it for general energy support.
Typical doses span 500 to 2,000 mg per day. You can take it before exercise or with meals to improve absorption. Different forms may call for different doses and timing.
High doses sometimes trigger digestive upset. Anyone with a thyroid condition or who takes blood thinners should speak with a healthcare professional before starting.