Benefits of L-Carnitine and Taurine
By: Holly L. Thacker, MD • Posted on May 27, 2025
L-carnitine is classified as an amino acid, whereas taurine is not technically an amino acid but rather an amino sulfonic acid. Both are essential for energy production and general health, and they have several similarities.
Both l-carnitine and taurine are involved in the production of cellular energy and can be found in foods rich in protein, such as meat and fish. However, they serve different functions and operate differently within the body.
Taurine
Function:
Taurine is a naturally occurring sulfur-containing amino acid found throughout the body, including the brain, eyes, heart and muscles. Taurine is also found in certain foods and the body can even produce it by itself.
Role in Energy:
Taurine aids in the production of bile acids, which are important for digestion, and can also serve as an energy source.
Sources:
Taurine is naturally present in protein-rich foods like meat, seafood, dairy and seaweed. It can also be synthesized by the body.
Supplements:
Most people do not need a taurine supplement as the body gets enough protein from their diet or the body makes adjustments to make sure it’s getting what it needs by creating and making taurine out of other amino acids.
However, if your healthcare clinician recommends a taurine supplement, the most common dosage range is 500-3,000 mg per day.
L-Carnitine
Function:
L-carnitine mainly facilitates the transport of long-chain fatty acids into the mitochondria, the cell's energy centers, where they are oxidized for energy.
Role in Energy:
L-carnitine is crucial for fat metabolism and energy generation within the mitochondria.
Sources:
L-carnitine can be produced in the body from other amino acids and is also available in animal-based protein sources like red meat, poultry, fish and dairy.
Supplements:
It is best to consume L-carnitine from your diet, but if you are unable to consume the necessary L-carnitine levels you may need to consider a supplement. Vegetarians and vegans tend to have lower L-carnitine levels and may want to consider supplementation.
Research shows various dosage recommendations for L-carnitine supplements:
- Acetyl-L-carnitine: This form is best for brain health and function. Doses vary from 500 to 3,000 mg per day.
- L-carnitine L-tartrate: This form is most effective for exercise performance. Doses vary from 1,000 to 4,500 mg per day.
- Propionyl-L-carnitine: This form may help improve blood flow in those with high blood pressure or related health conditions. A 2005 study used a dose of 2 g per day.
Be sure to speak with your healthcare clinician before starting supplementation.
Benefits of taking taurine and L-carnitine together
Research suggests that taking taurine and L-carnitine together may enhance each other's effects. Studies have also demonstrated that these two compounds can work synergistically in certain situations, such as inhibiting the growth of vascular smooth muscle cells.
Clinical use
- They are occasionally utilized together in combination therapies.
Muscle function
- Both taurine and L-carnitine play roles in muscle function, and their combination could potentially enhance muscle health and recovery.
Weight management
- L-carnitine is sometimes used for weight management, and pairing it with taurine might boost its effectiveness.
It's advisable to consult with a healthcare clinician before mixing these supplements, particularly if you have any existing health conditions or are on other medications.
Dosage
- The ideal dosage for taurine and L-carnitine can differ based on individual needs. Following recommended guidelines or seeking personalized advice from a healthcare clinician is essential.
Potential interactions
- Both taurine and L-carnitine may interact with certain medications, so it’s crucial to be aware of any possible conflicts before combining them with other supplements or medications.
Timing
- For optimal absorption, L-carnitine is typically taken with a simple carbohydrate or on an empty stomach, while taurine is best taken on an empty stomach to enhance its absorption.
In summary, while both taurine and L-carnitine play a part in energy production, they do so through different mechanisms and have distinct roles in overall health and wellness.
Be Strong, Be Healthy, Be in Charge!
Holly L. Thacker, MD, FACP
Holly L. Thacker, MD, FACP is nationally known for her leadership in women’s health. She is the founder of the Cleveland Clinic Specialized Women’s Health Fellowship and is currently the Professor and Director of the Center for Specialized Women’s Health at Cleveland Clinic and Lerner College of Medicine at Case Western Reserve University. Her special interests are menopause and related medical problems including osteoporosis, hormone therapy, breast cancer risk assessment, menstrual disorders, female sexual dysfunction and interdisciplinary women’s health. Dr. Thacker is the Executive Director of Speaking of Women’s Health and the author of The Cleveland Clinic Guide to Menopause.
women's health, taurine, L-carnitine, supplements, energy, women's health tips, supplements for women, protein
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