L Carnitine and Creatine: Which is Better For You?

Regarding the brain, muscles, and body, you can consider both L Carnitine and Creatine. These super supplements help boost muscle function, brain activity, and kidney function.

But is there any difference between L Carnitine and Creatine?

L-carnitine is effective in burning body fat and uses that as a fuel, and creatine helps to gain muscle mass and cell hydration. L-carnitine and creatine are natural substances that are produced in the body and help to supply energy to the muscles, with a tad bit of differences in how they play their roles.

You can also consume these ingredients as a supplement to provide additional benefits. So, read below for more differences before deciding whether to include one or both in your dietary routine!

Difference Between L Carnitine and Creatine

Creatine and l-carnitine are two supplements that are often confused with one another, as they are equally popular among athletes and bodybuilders. They aid in muscle development, but how do they differ?

Nature’s Bounty L-Carnitine 500 mg, 30 Tablets

  • Supports fat metabolism to generate energy
  • Great for heart health
  • High-quality ingredients

L Carnitine and Creatine Difference Chart

Features L Carnitine Creatine 
BenefitsHelps to burn fatRetain and increase energy levels for intense workouts
Found inThe human body (brain, liver, and kidneys )and high-protein meatThe human body (muscles) and high-protein meat
Not safe forPregnant women, diabetic peoplePeople with kidney issues
Amino acidsLysine, methionine Glycine, methionine, arginine  
Additional benefits Control blood sugar Aid in cognitive function 


L-carnitine is a natural compound found in the body that helps transport fatty acids from the blood into the mitochondria, where they are burned for energy. It also helps reduce fat storage and boost endurance during physical activity.

Creatine is an amino acid produced naturally in the body and used as an energy source during high-intensity workouts. It can help improve muscle mass as well as increase muscle power.

You can enhance the potency of creatine by mixing it in overnight oats.


L-carnitine and creatine are naturally occurring compounds. They both are found in humans and animals. In humans, carnitine is concentrated in the cardiovascular and skeletal muscles, whereas creatine is in the muscles, brain, and sometimes in the testes.

Some people lack these compounds naturally in their bodies, while others get depleted over time due to cognitive issues and kidney and heart disease.

Red meat, fish, poultry, seafood, and other high-protein food contain both compounds. Unless you are a vegan, your diet is an excellent source of creatine and L carnitine rather than any supplement.

Muscle Tech Creatine Monohydrate Powder
  • A clinically validated blend of creatine and carbs
  • Each scoop delivers 5g of HPLC-certified creatine monohydrate
  • 2:1:1 ratio of BCAAs, plus taurine and alanine


The most significant difference between these two supplements is their effects on performance.

L-carnitine may improve your endurance and help you burn fat more efficiently; in contrast, creatine provides an immediate energy boost that can improve your strength and help you build muscle faster.

Best for

While both are known to be supplements for bodybuilders and fitness enthusiasts, they can benefit individuals for some specific causes.

Creatine and carnitine supplements are best for vegetarians and vegans who cannot receive them from a red meat diet alternatively.

Since creatine also slows down muscle aging and improves brain function, older adults may benefit from taking creatine supplements.

On the other hand, l carnitine is an effective option for people with neurodegenerative disease.

Benefits of L-Carnitine vs Creatine

These supplements can benefit many health issues. Thus, it’s essential to understand their variety of benefits to make an informed decision about which supplement to choose.

I’ll try my best to explain them.

Provides energy

L-carnitine is an amino acid that plays a vital role in energy production and fat metabolism. It helps to convert long-chain fatty acids into energy, allowing your body to burn fat more efficiently. Taking L-carnitine supplements can help boost energy levels and improve exercise performance. 

At the same time, creatine is also a formation of three amino acids responsible for regenerating the body’s primary source of energy – adenosine triphosphate.

When the body’s natural creatine decreases, adenosine triphosphate formation also stops, which causes our energy drains faster. Therefore, consuming creatine supplements help to regain energy and go for longer workouts. However, you have to keep in mind the daily limit of creatine.

Reduces tiredness

Both l-carnitine and creatine help to increase the amount of energy available for your muscle during physical activity. This can lead to improved endurance, strength, and overall athletic performance.

It also has been linked to various other health benefits, such as helping maintain healthy blood pressure levels, improved blood flow, and reduced fatigue.

Benefits the muscles

Besides boosting energy levels, l-carnitine increases your body’s ability to use fat as an energy source, increasing fat-burning mechanisms. It may help reduce muscle soreness after exercise by improving oxygen delivery to the muscles.

On the other hand, creatine can help to improve muscle mass and strength. It does this by hydrating the muscle cells and retaining the water content of the muscle so that you can lift more weight or perform more reps during a workout session. However, this does not mean you gain muscles, which is only possible through hefty workouts and weight-lifting sessions.

Creatine works as an antioxidant and helps to increase muscle healing after a heavy workout session, which is essential if you want to stay motivated and consistent with your workouts.

Other benefits

When combined with proper diet and exercise, l-carnitine can support healthy weight loss by increasing your body’s fat-burning potential. Additionally, taking l-carnitine can improve glucose uptake in cells, which can help stabilize blood sugar levels and reduce cravings.

Some research has shown that taking creatine can also help to improve cognitive functioning, such as memory, reaction time, and problem-solving ability.

Which One to Choose?

Overall, taking l-carnitine supplements can benefit anyone looking to improve their energy levels or exercise performance. It can also be helpful for those looking to lose weight faster or stabilize their blood sugar levels.

Similarly, taking creatine can help you achieve your fitness goals faster and provide numerous health benefits. For best results, take it consistently and as directed by the manufacturer.

Side Effects of L carnitine and Creatine

Taking l-carnitine and creatine has been linked to various health benefits, including improved energy levels, controlled blood sugar levels, and better fat burning. However, taking them is important to be aware of their potential side effects.


The most common side effects associated with taking l-carnitine include 

  • Nausea,
  • Vomiting,
  • Stomach Cramps,
  • Diarrhea,
  • Headache,
  • Dizziness,
  • Skin Rash, and
  • Heartburn.

More serious side effects, such as kidney failure and muscle weakness, can occur in rare cases.


People with pre-existing diseases such as diabetes should consult a doctor before taking l-carnitine.

Pregnant or breastfeeding women should not take l-carnitine as its safety during such phases has not been established.

L-carnitine may interact with certain medications, such as antibiotics, anticoagulants, and drugs for diabetes.

Overall, it is important to be aware of the potential side effects of taking l-carnitine. You must immediately speak to your doctor if you experience any other side effects or have concerns.


In contrast to l-carnitine, creatine is generally safe with minimal side effects, which include: 

  • Stomach cramps
  • Bloating
  • Dehydration
  • Muscle cramping
  • Nausea
  • Kidney damage  (in the rare case)


While most people do not experience any side effects when taking creatine, those with existing health conditions or kidney problems should speak with a doctor before starting a supplement regimen.

It is also important to note that creatine can interact with certain medications, so it is essential to consult your doctor before combining supplements with any prescription drugs.

What to Eat and Avoid With L Carnitine and Creatine

Both l-carnitine and creatine are amino acids naturally produced by the body.  When taking supplements, choosing the right foods is important to maximize the benefits and get the most out of your supplements.

Before taking the supplements

Before taking l-carnitine or creatine, eating a meal high in protein and healthy fats is important.

Eating a protein-rich meal helps support muscle growth and repair, while healthy fats can help with digestion and energy. Both of these are important during your workout session.

Good protein sources include lean meats, eggs, nuts, and beans, while healthy fats come from avocados, olive oil, fish, and nuts.

After taking the supplements

It’s important to refuel your body with complex carbs and fiber after taking the supplements. Complex carbs are digested more slowly than simple ones, providing a longer-lasting energy source. 

Good sources of complex carbs include quinoa, oats, sweet potatoes, and whole wheat bread. Fiber helps to regulate digestion. These foods and supplements can promote healthy weight management and loss if followed regularly. 

What foods to avoid

It’s important to avoid certain types of food when taking l-carnitine and creatine. Foods high in sugar and saturated fats can interfere with the absorption of the supplements, reducing their effectiveness.

Foods to avoid include cookies, cakes, chips, and candy. It’s also important to avoid alcohol as it can also inhibit the body’s ability to absorb the supplements.

You can maximize its benefits by following these guidelines for what to eat and not to eat with your supplements. Consult your doctor or nutritionist if you have any questions or concerns about what you should eat when taking l-carnitine or creatine.


When to take l-carnitine?

You can take an l-carnitine supplement 1 hour before your workout session to gather energy. However, you can also take it post-workout for muscle recovery and weight loss benefits. 

Can I take l-carnitine and creatine together? 

Drugs.com says there are no valid studies to justify that l-carnitine and creatine interact with each other. Therefore, you can take them together, but talk to your nutritionist beforehand.

Final Thought

Ultimately the best supplement for you will depend on your goals and what type of exercise you do. If you want to burn fat and improve your endurance, l-carnitine may be a good option.

However, if your main goal is to increase your strength and muscle mass, then creatine may be the better choice. Find more about creatine and other supplements from our blogs.

Leave a Comment