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L-Carnitine Fumerate is an amino acid found in the highest concentrations in red meat. When taken as a supplement it has been shown to both reduce fatigue and improve circulation to trained muscle tissue, helping to aid in recovery.
L-Carnitine has been shown to help improve glucose oxidation, which may make it useful in aiding weight loss as well as in reducing blood glucose levels.
The recommended dosage for L-Carnitine is typically between 1000 mg – 2000 mg. It is best taken 1000 mg at a time, with meals. It is not recommended to exceed 3 capsules per day.
L-Carnitine has been found to be well tolerated and non-toxic at doses of up to 3000 mg per day. While it is unlikely to be dangerous above this dose, existing safety studies have been performed at a 3000 mg per day dose so it is not recommended to exceed it due to a lack of research.
L-Carnitine has not been found to produce any common adverse side effects, though its use as a supplement has been shown to produce an “odd smell” in roughly 4% of people. Some researchers have stated that riboflavin supplementation can eliminate this side effect.