FAT LOSSLIMITED
L-Carnitine
Marketed as a fat burner. It isn't one for most people.
EFFECTIVE DOSE
Studied at 2 g/day for months — effect size is small
HOW IT WORKS
Shuttles long-chain fatty acids into mitochondria for oxidation.
WHAT THE EVIDENCE SUPPORTS
- Possible small recovery / soreness benefit
- Meaningful only in true carnitine deficiency
WHAT TO LOOK OUT FOR
- Not a fat burner in healthy people eating enough carnitine (i.e., anyone eating meat).
- TMAO concerns exist — the cardiovascular signal is contested but non-zero.
SIDE EFFECTS
- GI issues, fishy body odor at higher doses
SOURCES
Reviewed 11/1/2025 · Brawn Supplement Reviewer
Educational content. Not medical advice. Talk to a licensed professional before starting any supplement, especially if you take medications or have a medical condition.