L-Carnitine for Weight Loss: How it Works? Foods and Workouts to Follow

Published : Apr 12, 2024 4 mins read

L-carnitine is a compound synthesized in the body from the amino acid lysine and methionine. It plays a pivotal role in energy metabolism by transporting long-chain fatty acids into mitochondria, the cellular powerhouses, where they undergo oxidation to produce adenosine triphosphate (ATP), the primary energy currency of cells.

By facilitating this process, L-carnitine helps generate energy, particularly during periods of high energy demand, such as exercise. Additionally, L-carnitine is involved in other metabolic processes, including the removal of toxic byproducts from cells. It is available in supplement form and is often used to support athletic performance.

How does L-Carnitine help in weight loss?

L-carnitine is often touted as a weight loss supplement due to its role in fat metabolism. It helps transport fatty acids into mitochondria, where they're oxidized to produce energy. This process increases the utilization of fats for energy, potentially sparing muscle glycogen and promoting endurance during exercise. Additionally, some studies suggest that L-carnitine may enhance fat oxidation and reduce fat mass (1).

Multiple studies found that L-carnitine supplementation significantly reduced body weight, body mass index (BMI), and fat mass (2).

When to take L-carnitine for fat loss?

L-Carnitine is often considered a great pre-workout supplement due to its ability to convert fat into energy. Many people prefer consuming L-carnitine 30 min before the workout to get the maximum benefit. Taking L-carnitine with meals may also be beneficial, as it can help transport fatty acids into mitochondria for energy production.

Foods rich in L-carnitine

Non-vegetarian sources:

• Red meat: Beef, lamb, and pork are particularly high in L-carnitine.
• Poultry: Chicken and turkey are good sources as well.
• Fish: Cod, salmon, and tuna contain significant amounts of L-carnitine.

Vegetarian sources:

• Dairy products: Milk, cheese, and yogurt contain moderate levels of L-carnitine.
• Avocado: This fruit is a good source of L-carnitine.
• Tempeh: A fermented soy product, tempeh, is relatively high in L-carnitine.
• Asparagus: This vegetable contains a small amount of L-carnitine.

Workout plan for weight loss

Taking L-carnitine supplements alone is not enough to reduce body fat. Regular exercise is also equally important. Here are some common weight loss exercises that you can perform to complement your L-carnitine use.

• Cardiovascular exercises: Running, cycling, swimming, brisk walking, and aerobics can help burn calories and improve cardiovascular health.

• High-intensity interval training (HIIT): Alternating between short bursts of intense exercise and brief rest periods can boost metabolism and burn fat efficiently.

• Strength training: Building lean muscle mass through weightlifting or bodyweight exercises can increase metabolism and promote fat loss.

• Circuit training: Combining cardiovascular and strength exercises in a circuit format can provide a full-body workout while maximizing calorie burn.

• Bodyweight exercises: Movements like squats, lunges, push-ups, and burpees require no equipment and can be effective for burning calories and building strength.

• Yoga and Pilates: These practices not only improve flexibility and core strength but also can aid in weight loss through mindful movement and stress reduction.

L-Carnitine supplements for weight loss

Choosing the right L-carnitine supplement is crucial for your weight loss journey. It is recommended to consume 1000mg -2000mg of L-carnitine for effective fat burning. L-carnitine supplements come in many forms from liquid to tablets but choosing an effervescent tablet supplement has shown the best results for weight loss.

Fast&Up L-Carnitine is made from Garniture from Switzerland which is clinically proven to convert stored fat into energy. It helps you to burn fat, boost energy and metabolism, support athletic endurance and support faster recovery. Fast&Up L-carnitine supplement is easy to use, just drop one tablet in 250ml water, wait for it to dissolve and drink it 30 min before your workout.


L-carnitine is a popular supplement amongst athletes and fitness enthusiasts as an effective fat burner. It helps to metabolize your body fat and convert it into energy. Although L-carnitine supplements are quite popular it is important to know that you can get L-carnitine from certain foods as well. The most common food sources of L-carnitine are meat, chicken, fish, dairy products and avocados. Regular exercise along with L-carnitine supplementation is the best way to get rid of that stubborn body fat and get the lean, toned body you desire.


1. Should I take L-carnitine before or after working out for weight loss?

It's generally recommended to take L-carnitine before working out. Consuming it beforehand can help increase fat utilization during exercise, potentially enhancing its weight loss benefits.

2. What is the best way to take L-carnitine for weight loss?

Supplementation is the best way to take L-carnitine for weight loss. Choose L-carnitine supplements in effervescent tablet form for faster absorption and maximum bioavailability.

3. What to pair with L-carnitine for weight loss?

Regular exercise is great to complement L-carnitine for weight loss.

4. Does carnitine burn fat without exercise?

L-carnitine may support fat metabolism, but its effectiveness in burning fat without exercise is limited. Physical activity is typically necessary to fully utilize its potential for fat burning.

5. How many kg can I lose with L-carnitine?

The amount of weight loss achievable with L-carnitine varies widely depending on individual factors such as diet, exercise, metabolism, and overall health. Consult a healthcare professional for personalized guidance.

6. Does L-carnitine reduce belly fat?

L-carnitine may contribute to overall fat loss, but its specific impact on reducing belly fat varies among individuals. Lifestyle factors like diet and exercise also play significant roles.


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