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Since vegetarian food sources contain only small amounts of carnitine, patients on a vegetarian ketogenic diet are especially at increased risk for carnitine deficiency

L-Carnitine benefits for male athletes Men often use L-carnitine to support: Training endurance and recovery Fat metabolism during cutting phases Energy production during high-volume training Some research also explores its role in supporting sperm motility and reproductive health, though this is not its primary use in sports nutrition

Your ideal frequency comes down to what you're aiming for and where your levels sit now