Creatine vs L-Carnitine: Which Should You Take?

Recent research links creatine and l-carnitine supplements to a wide range of positive outcomes, including increases in strength, athletic performance, and muscle mass. After an overview of the top-rated creatine and l-carnitine supplements available, we review the scientific evidence that supplements like these can significantly impact body composition, physical performance, and even mental acuity. 

Popular Creatine and L-Carnitine Supplements

Creatine in Pill Form

The table below highlights some of the top-rated creatine pills according to consumers, with Myprotein's Micronised Creatine Capsules coming out on top. 

Table 1. Creatine Pills from Myprotein (MP), Optimum Nutrition (ON), and Bodybuilding Warehouse (BW)

You might also like my articles comparing creatine and beta-alanine and comparing creatine and whey protein. 

Creatine in Powder Form

The table below presents the top creatine powders as rated by those who have tried them. Among these options, Myprotein's Creatine Monohydrate Powder has the highest rating.

Table 2. Creatine Powders from Myprotein (MP), Optimum Nutrition (ON), and Bodybuilding Warehouse (BW)

Creatine Gummies

As shown in the table, the leading creatine gummies are very similar, each receiving a rating of 4.4 out of 5 and containing 0.5 grams of creatine per gummy. However, at the time of writing, Myprotein's Creatine Gummies are priced slightly lower than the other options.

Table 3. Creatine Gummies from Myprotein (MP), Revigr (R), and RX Performance (RX)

L-Carnitine Supplements

The table below shows some of the top-rated l-carnitine supplements. Myprotein's L-Carnitine Capsules have the highest ratings among the supplements considered. 

Table 4. L-Carnitine Supplements from Myprotein (MP), Alpha01 (A01), and Weight World (WW)

Weight Loss

L-Carnitine Supplementation

One systematic review and meta-analysis of randomised controlled trials (RCTs) assessed the impact of L-carnitine supplementation on fat loss in adults (Pooyandjoo et al., 2016). The analysis, which included nine studies with a total of 911 participants, found that those in L-carnitine groups experienced significantly greater weight loss compared to those in control groups, with an average weight reduction of 1.33 kg and a decrease in body mass index.

If you're looking to lose weight, my article on the best supplements for weight loss could help you find the right dietary supplement for you. 

Creatine Supplementation

Creatine supplements aren't usually associated with weight loss. In fact, they can often lead to an increase in water retention and, therefore, body weight (Powers et al., 2003). However, one meta-analysis of 19 studies found that supplementing with creatine was linked to greater fat loss compared to placebo (Forbes et al., 2019). 

The beneficial effects of creatine supplementation are also discussed in my articles on the best budget-friendly creatine supplements and comparing creatine pills, powders, and gummies. 

Lean Muscle Mass

L-Carnitine Supplementation

According to a study published in the European Journal of Clinical Nutrition, l-carnitine supplementation in individuals with carnitine deficiency helps maintain lean body mass (LBM) and physical function, as evidenced by significant reductions in LBM, arm muscle area, and hand grip strength observed in the control group but not in the l-carnitine group (Maruyama et al., 2019). 

If increasing your lean mass is among your fitness goals, check out my article on the best muscle-building supplements for over 40s. 

Creatine Supplementation

Creatine supplementation during resistance training in adults significantly increases lean tissue mass and both upper and lower body muscular strength, as shown by a meta-analysis of 22 studies (Chillibeck et al., 2017).

How creatine can contribute to muscle maintenance is also discussed in my article on the best muscle-building supplements for seniors. 

Muscle Growth

L-Carnitine Supplementation

A review published in the Journal of the International Society of Sports Nutrition concluded that prolonged l-carnitine supplementation significantly increased muscle mass in specific populations, such as healthy older adults, while also improving physical effort tolerance and cognitive function (Sawicka et al., 2020).

If you're trying to increase the size of your muscle cells, you might like my article on the best muscle growth supplements for women. 

Creatine Supplementation

A study published in the European Journal of Applied Physiology found that women who engaged in resistance training while supplementing with creatine experienced significantly greater skeletal muscle mass growth than those who took a placebo (Aguiar et al., 2013).

How creatine can contribute to a significant increase in muscle growth is also considered in my article on the best muscle-building supplements for teens. 

Functional Muscle Strength

L-Carnitine Supplementation

One study found that l-carnitine supplementation over nine weeks significantly improved strength, as evidenced by increased bench press and leg press lifting volumes in resistance-trained males (Koozehchian et al., 2018). Additionally, it enhanced exercise performance by increasing power output and reducing post-exercise blood lactate levels while also mitigating oxidative stress.

You might also like my article on the supplements that can enhance strength during high-intensity exercise. 

Creatine Supplementation

A systematic review and meta-analysis of RCTs, which included several long-term studies, demonstrated that creatine supplementation significantly enhances skeletal muscle strength in adults (Dos Santos et al., 2021). Most studies reviewed involved participants taking a daily dose of 5 to 20 grams of creatine monohydrate.

How creatine can help you get the best results in relation to strength is also discussed in my article comparing creatine and BCAAs. 

Muscle Soreness

L-Carnitine Supplementation

L-carnitine supplementation significantly reduces muscle soreness and markers of muscle damage, such as creatine kinase, myoglobin, and lactate dehydrogenase, within 24 hours after exercise, according to a meta-analysis of randomised controlled trials (Yarizadh et al., 2020).

If you want to learn more about reducing soreness after physical activity, you might like my article on when to take BCAAs. 

Creatine Supplementation

One study found that creatine supplementation significantly reduced inflammation in marathon runners after a 30-km race, as evidenced by lower levels of creatine kinase, lactate dehydrogenase, prostaglandin E2, and tumour necrosis factor-alpha compared to the control group (Santos et al., 2004). The supplemented group experienced less cell damage and inflammation without any side effects, highlighting creatine's effectiveness in mitigating post-race muscle soreness.

Creatine is one of several popular supplements considered in my article on the best supplements for recovery. 

Athletic Performance

L-Carnitine Supplementation

According to research published in the Journal of Strength and Conditioning Research, acute L-carnitine supplementation in footballers significantly improved endurance performance by increasing running speeds at specific lactate concentrations and reducing both lactate levels and heart rate responses during exercise (Orer & Guzel, 2014). Additionally, the study found that taking 3 or 4 grams of L-carnitine before exercise prolonged the time to exhaustion,

If you're interested in improving physical performance, you might like my article on the benefits of BCAAs for athletes. 

Creatine Supplementation

A study published in Applied Physiology, Nutrition, and Metabolism evaluated rugby players' muscular endurance by measuring the number of repetitions they could complete on the bench press and leg press at 75% of their maximum capacity. After eight weeks of supplementation, the group taking creatine showed significantly greater improvements in both exercises compared to the placebo group (Chilibeck et al., 2007). Participants in the study consumed 0.1 grams of creatine per kilogram of body weight daily (e.g., a 100-kilogram individual would take 10 grams).

How creatine can have a positive effect on athletic performance is also considered in my article on the benefits of creatine for athletes. 

Brain Function

L-Carnitine Supplementation

Research published in The American Journal of Clinical Nutrition found that l-carnitine supplementation in centenarians significantly improved cognitive function, as evidenced by increased Mini-Mental State Examination (MMSE) scores, and reduced mental fatigue compared to the placebo group. Additionally, it enhanced physical capacity by reducing total fat mass, increasing muscle mass, and alleviating physical fatigue.

Creatine Supplementation

A systematic review of RCTs concluded that creatine supplementation may improve short-term memory and cognitive abilities, such as intelligence and reasoning, in healthy individuals (Avgerinos et al., 2018). Researchers have also begun to hypothesise that creatine may benefit those with neurodegenerative diseases (Candow et al., 2023)

Common Questions About Creatine and L-Carnitine Supplementation

Q: What are creatine and l-carnitine, and what roles do they play in the body?
A: Creatine and l-carnitine are naturally occurring compounds that play crucial roles in energy production and metabolism. Creatine is primarily found in animal and dairy products and is vital for increasing the availability of ATP, which fuels muscle contractions during high-intensity activities. l-carnitine, particularly in forms like l-carnitine l-tartrate, is critical for the transport of fatty acids into mitochondria, where they undergo oxidation to produce energy.

Q: Are there any potential side effects or interactions with other supplements or prescription drugs?
A: Both creatine and l-carnitine are generally safe as nutritional supplements when taken at the recommended daily dose. However, the use of these supplements should be discussed with a healthcare provider, especially if you're on prescription drugs or other supplements, as there could be potential side effects. For instance, l-carnitine supplementation has been associated with an increase in fasting plasma trimethylamine-N-oxide (TMAO) levels, though additional research is required to fully understand the implications of this (Sawicka et al., 2020).

Q: Should I consider taking these supplements, and how should I approach this decision?
A: The easiest way to decide whether creatine or l-carnitine supplementation is right for you is to consult with a healthcare provider who can consider your personal circumstances, such as your current health, dietary intake, and fitness goals. While both supplements can offer significant benefits, professional medical advice is crucial to ensure you choose the right supplement and dosage for your needs and avoid any potential interactions or side effects. Remember, the information provided here is for educational purposes and should not replace professional medical advice.

About the Author

Dave Robinson is a co-founder of ukfitness.pro and has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has completed marathons and ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

As an Amazon Associate, the site earns from qualifying purchases.

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