L-carnitine for fertility – it’s not just for wellness bros

Male-factor issues account for roughly half of all fertility challenges, yet sperm health remains largely sidelined in many mainstream fertility discussions. Thankfully, that’s beginning to shift. With expanding research and expert guidance from specialists like Zita West Products (my husband’s top choice for male fertility support), we’re gaining a much clearer understanding of male reproductive health. And crucially, how to nurture it.

L-carnitine – including acetyl L-carnitine, its more bioavailable form – has become a star player in the sperm health conversation. But how much L-carnitine should you take for fertility? And is L-carnitine good for female fertility, too?

In this guide, created in partnership with the best-selling supplement specialists at Zita West Products, we’ll explore:

• What L-carnitine is and how it supports fertility
  
• The recommended dose for male and female fertility
  
• How it works alongside CoQ10, collagen, and antioxidants
  
• The Zita West formulations to explore next (spoiler, their brand new Vitaseed Pro packs in 1,000 mg per daily dose, paired with L-arginine for maximum benefits)
  

Looking for a Zita West discount code? TRB readers get 10% off the entire Zita West supplement range (UK and US) with code TRB10 at checkout.

What is L-carnitine?

L-carnitine is a naturally occurring amino acid derivative that plays a key role in energy production by transporting fatty acids into your cells’ mitochondria. This makes it a foundational nutrient for cell function, endurance and recovery, which is why it’s a staple in fitness and sports performance.

But in the fertility world? It’s all about sperm health, egg quality and energy at a cellular level. When we talk about acetyl L-carnitine for fertility, we’re referring to a form of carnitine that crosses the blood-brain barrier more effectively. This micronutrient can support neurological health, hormone signalling and cellular function in both men and women.

Is L-carnitine good for fertility?

Short answer – yes. For male fertility, the evidence is especially strong.

Flick to Zita West’s library for expert insight, but for a snapshot – oxidative stress is a major cause of poor sperm health. In studies, L-carnitine has been shown to improve:

• Sperm motility (movement)
• Sperm concentration (number per mL)
• Sperm morphology (shape and structure)
  

No surprises then, that L-carnitine is also included in Vitamen, the expert-developed daily multivitamin from Zita West Products, specifically designed for men preparing for conception. Pair with Vitaseed Pro for advanced male factor support, particularly if antioxidants and sperm quality are on your watch list. 

And for female fertility? While more research is needed, the picture is promising. L-carnitine and acetyl L-carnitine may help support:

• Mitochondrial function in egg cells
• Hormonal balance and ovulation
• Energy metabolism and uterine lining health

How much L-carnitine to take for fertility?

According to our community insights, this is your biggest question around acetyl l-carnitine for fertility. 

For male fertility

Clinical studies tend to use doses between 1,000-3,000 mg of L-carnitine daily, often in divided doses (e.g. 1,000 mg twice per day). When using the more bioavailable form – acetyl L-carnitine – typical doses range from 500-1,000 mg daily. 

Vitaseed Pro delivers 1,000mg of acetyl L-carnitine, in a 2 tsp daily dose. 

For best results, pair it with CoQ10 (more below) and a full antioxidant stack, like that in Vitamen, which includes L-carnitine alongside:

• Zinc
  
• Selenium
  
• CoQ10
  
• Lycopene
  
• Vitamins C, E, D, B12
  

TRB tip: Start taking your L-carnitine-based fertility supplement at least three months before trying to conceive – sperm take around 74 days to fully develop.

For female fertility

There’s no officially recommended dose, but most protocols use 500-2,000 mg of acetyl L-carnitine daily, sometimes split across the day. Always consult a fertility specialist or registered nutritional therapist before starting high-dose supplementation.

The power combo: L-Carnitine + CoQ10

Together, L-carnitine and CoQ10 support:

• Cellular energy production
• Mitochondrial function in sperm and egg cells
  
• Antioxidant defence against environmental and lifestyle toxins
  

CoQ10 is found in many top-tier fertility supplements, including the Zita West range. If you’re not getting it from your core multi or stack, consider adding 100-300 mg per day, particularly important for women over 35 and men with low motility or morphology.

Don’t forget collagen

Wait – collagen for fertility?

Yes, and here’s why. Fertility collagen, like this brand new targeted formula from Zita West, supports:

• Endometrial lining strength and elasticity
• Connective tissue around the ovaries and uterus
• Gut health (crucial during preconception)

It’s also an easy way to sneak in amino acids like glycine and proline – key players in hormone production and cellular repair. Add a scoop to smoothies, overnight oats or even your decaf coffee.

L-carnitine food sources – any good?

Absolutely. L-carnitine is found in food, particularly in animal-based products, with red meat being the richest source. Get your baseline sorted with a focus on: 

• Beef and pork
• Chicken
• Fish
• Whole milk
• Cheese
• Tempeh*
• Avocado*

*Plant-based sources contain much lower amounts, and the body’s ability to convert precursors like lysine and methionine into L-carnitine is limited and varies person to person.

Can I get enough L-carnitine through diet alone?

If you’re eating plenty of red meat and dairy, you may be getting 100-300 mg of L-carnitine daily, depending on your intake. But the doses used in fertility studies (especially for men) are usually in the 1,000-3,000 mg per day range. That’s 10x or more what you’d get through food.

Supplementation is often recommended when targeting fertility support, particularly for:

• Men with low sperm motility or morphology
• Vegetarians or vegans
• Women over 35 working to optimise egg quality
• Anyone with digestive issues or reduced absorption

Not sure what’s for you? Consult a qualified nutritionist for their expert guidance on whether L-carnitine – either in supplement or food-based form – is something to have on your priority list.

The team verdict

When it comes to how much L-carnitine to take for fertility, the answer depends on:

• Your gender
  
• Whether you’re using the acetyl form
  
• Your current fertility picture
  
• What else you’re stacking it with
  

But one thing is clear. L-carnitine (and acetyl L-carnitine) are established on our radar. It’s one of the most well-researched fertility nutrients for men, and a promising option for women looking to optimise egg quality, ovulation and energy in the lead-up to TTC.

With trusted expert brands like Zita West Products leading the way – and formulations like Vitaseed Pro and Vitamen combining these nutrients with CoQ10, zinc, selenium and more, it’s easier than ever to find a stack that works.

On your list

Double-down on L-carnitine and male fertility support with these helpful links and reads:

• Zita West for TRB readers – get 10% off with code TRB10*
  
• Vitamen: nutritional support for men’s fertility
• The role of antioxidants in male fertility
• Chemicals that harm male fertility
  

*TRB10 is valid once per customer only. Excludes subscription purchase. This offer cannot be used in conjunction with any other offer. Zita West terms of the site apply.