L-Carnitine is thrown about a lot in fitness circles. Some people refer to it as a “miracle worker,” others whisper it is “calculating a good L-Carnitine dose.” Perhaps you’re just looking for that extra edge, or perhaps you’re wondering if the buzz has any relevance. In either case, you are standing in the supplement section bottle in hand, those dosage figures just staring back from you.

The mystery is that the “ideal” dose is not etched on prehistoric stone tablets. It varies, much as some people may bounce off the walls after half a cup while others might consume five cups of coffee and sleep like a baby. Many things depend on the reason you initially are thinking about it. Want to improve your athletic ability? Aiming to increase fat metabolism? Alternatively is this a hail-mary for fighting tiredness?

Most research range from 1,000 to 3,000 mg daily for individuals concentrated on exercise performance or weight loss from a few resistant pounds. Usually split in two, morning and afternoon are preferred choices. You are in the sweet spot for basic maintenance if you take 500 mg with breakfast and 500 mg with lunch. Some people play about with bigger doses—up to 4,000 mg. You should then start looking for stomach side effects. Uninvited guest at that upper end is diarrhea.

Let’s toss still another log on the flames. L-Carnitine does not behave the same in every form. Athletes like L-Carnitine tartrate; acetyl-L-Carnitine (commonly called ALCAR, excellent for mental clarity); propionyl-L-Carnitine (greater for blood flow and heart health). Every type points in distinct directions toward advantages. Generally speaking, though, those 500 to 2,000 mg recommendations remain a reasonable cut-off for daily use.

Especially if you use medicine or have health issues, it is essential to discuss with your doctor before piling yet another supplement on the shelf. Particularly cautious should be some people with thyroid problems or a history of seizures. Though rare, interactions are better safe than regret.

Here, bioavailability—that fancy term for the actual absorption level—matters. L-Carnitine combines with carbohydrates to enter your system. That makes matching your dosage with a meal smarter than swallowing it alone on an empty stomach. Sort of like sneaking your vegetables into a smoothie for best effects. And do not expect instantaneous fireworks. Sometimes weeks; benefits take time to show.

One last wrinkle: not everyone experiences it. A factor is genetics, diet—especially vegetarian and vegan diets—as well as degree of activity. Some swear by the increase, while others sense only a smaller wallet.

So avoid merely copying the supplement stack of your workout buddy. Start low, see how you feel, then gently change. L-Carnitine isn’t magic; nevertheless, for the correct individual and purpose, getting the dosage right can make a difference so you’re not merely whirling your wheels. That, pal, is worth two measurements before you scoop.