How Carnitine Works in the Body

Carnitine plays a key role in energy metabolism. Its primary function is to transport long-chain fatty acids into the mitochondria — the part of the cell responsible for energy production. Once inside, these fats are converted into ATP, which fuels muscle contraction and physical performance.

This process becomes especially relevant during exercise, when the body increases its reliance on stored fat as an energy source.

Does Carnitine Help With Fat Loss?

Carnitine does not directly cause fat loss on its own. Instead, it supports the body’s natural ability to use fat for energy. Research suggests it may assist with fat oxidation and exercise performance when combined with:

• Resistance training

• Cardio or HIIT

• Calorie-controlled nutrition

It works best as part of a structured training program rather than as a standalone solution.

Types of Carnitine Supplements

L-Carnitine: Commonly used to support physical performance and fat metabolism.

Acetyl-L-Carnitine (ALCAR): A form that also supports cognitive function and mental energy.

Liquid vs Capsules: Liquid forms may offer faster absorption, while capsules provide convenience and portability.

Recommended Dosage & Safety

Typical supplemental doses range between 1,000–3,000 mg per day. Many users take carnitine 30–60 minutes before training, although it can also be taken daily for consistency. Some individuals stack carnitine with pre-workout supplements before training.

Carnitine is widely studied and generally considered safe when used as directed. It is not a stimulant and does not increase heart rate like thermogenic fat burners. Individuals with medical conditions or those taking medication should consult a healthcare professional before use.

Who May Benefit From Carnitine?

Carnitine supplementation may be particularly useful for:

• Individuals in a calorie deficit

• Endurance athletes

• Strength trainers during cutting phases

• Vegetarians or vegans with lower dietary intake

• Older adults experiencing natural declines in production

Frequently Asked Questions

Carnitine Supplements in New Zealand

All products listed above are sourced from reputable sports nutrition brands and clearly labelled for ingredient transparency. We ship nationwide across New Zealand, including Auckland, Wellington, and Christchurch.

As with any supplement, results vary depending on individual physiology, diet, and training consistency.