How to properly choose carnitine?

Author: Purik Kirill - manager of the sports nutrition store Atletic-Food.
2014-06-09

If you want to purchase a sports supplement like carnitine, don't rush your choice, as carnitine comes in various dosages and forms. (The principle of action and properties of this substance are described in this article). First and foremost, the effectiveness of the supplement will depend on the correct selection of the form of intake and dosage of carnitine.

1. Liquid Concentrate

L-Carnitine in this form is a liquid concentrate of the substance with an average dosage of 100,000 – 200,000 mg (1 gram = 1000 mg) in a 1-liter bottle. This means that the concentration of carnitine is typically in a ratio of 1 to 9, where 1 part is carnitine itself and 9 parts are water.

Look at the number of grams in the composition of the carnitine concentrate. Do not focus on the volume of the supplement. It may be that in a volume of 1 liter, there is less pure carnitine than in 500 ml.

It is important to understand that when purchasing a bottle of concentrated substance, you will also need to dilute the carnitine with water in the same proportion as mentioned above.

For example, let’s take the standard concentrate Weider 100,000 mg. Its composition in 1 liter contains 100 grams of pure carnitine. The average dose of L-carnitine for weight loss is 1.5 grams before training and the same amount after. This means you will need to take a concentrate of 15 ml before and 15 ml after training. Typically, many manufacturers of sports nutrition conveniently provide a measuring cap with a scale on top of the bottle for ease of use.

When buying carnitine from even the most popular manufacturers, always compare the proportion of pure substance to the volume of water as mentioned earlier. It may happen that the label states 100,000 mg – but this 100,000 mg can be in a volume of 500 ml or 1 liter, with a significant difference in cost.

2. In Capsules and Tablets

The intake of this form of carnitine is the simplest. It also does not require special storage, unlike opened liquid carnitine: it simply needs to be kept in a cool, dark place. An example of such a preparation is Optimum Nutrition L-carnitine.

What to pay attention to when buying carnitine in capsules or tablets.

1. Form of carnitine: gelatin capsule or compressed powder tablet. Capsules are absorbed faster and usually have a smaller volume, making them convenient for swallowing. Tablets are digested more poorly. However, this difference is not significant.

2. Concentration per capsule (tablet): Make sure to check the number of tablets in a serving and the concentration of carnitine. It may turn out that the concentration of carnitine is high, but this is achieved by having a large number of tablets in one serving.

Do not look at the label, which usually states concentration. Compare the volume of carnitine per capsule or tablet.

3. In liquid ampoules

Ampoules of carnitine are a diluted concentrate in a specific dosage. Typically, 1 ampoule has a volume of 25 ml. An example of such a product is VP Laboratory L-Carnitine.

Features:

• The serving consists of 1 ampoule. Manufacturers produce various dosages ranging from 1000 to 4000 mg per ampoule.
• Higher price compared to pure concentrate.
• Convenient to carry, does not require special storage, and the ampoules are hermetically sealed.

4. Portion Drinks with L-Carnitine

These are the same ampoules but diluted in a larger volume of water, from 250 to 500 ml. An example of such a drink is Weider L-Carnitine Drink. Typically, this form of carnitine is consumed during training, as drinking half a liter of water before exercising can be quite difficult. Just like ampoules, ready-to-drink products are more expensive than the concentrate.

5. Acetyl L-Carnitine

This form of carnitine is enhanced with acetyl groups that increase the absorption rate and effectiveness of carnitine.

On the labels, manufacturers denote Acetyl and Alcar, meaning the presence of acetyl in the composition. The effectiveness of this form of carnitine is not proven. An example of such a product is SAN Alcar.

How to Properly Store Opened Liquid Carnitine

Carnitine consists of amino acids, hence it has a certain level of acidity. Opened liquid supplements should be stored at temperatures not exceeding 20°C and away from sunlight. However, closed hermetically sealed carnitine can be stored even at temperatures above 30°C.

Transport Elements in the Composition

Almost all manufacturers add substances to carnitine that improve the effectiveness of the supplement. This primarily includes vitamins: vitamin B6, vitamin C. Sometimes additional amino acids, mainly affecting energy, are added: taurine, tyrosine, as well as natural stimulants: caffeine, guarana.

Conclusions:

1. Do not rely solely on the concentration stated on the label; look at the composition and compare supplements based on concentration for equal volumes of liquid or capsules.

2. The choice of intake form is yours, but the liquid form surpasses capsules or tablets in absorption.

3. Combine carnitine intake with vitamins or natural stimulants – effectiveness increases. However, approach the combination with caffeine with caution; avoid overwhelming the nervous system with a high concentration of these substances.