L-carnitine or Acetyl L Carnitine is a nutrient that is formed from two amino acids (Lysine & Methionine). It is also available as a dietary supplement. Its primary role is to aid the production of energy in the cell mitochondria by transporting the required amount of fatty acids or triglycerides into the cell's mitochondria of the targeted body organ or structure.
This compound is produced in our liver majorly and kidneys to some extent. One can obtain it in small amounts from animal products like meat or fish. However, pure vegans, older people with compromised absorption competencies, or individuals having certain genetic disorders may not be able to obtain enough L-carnitine, thereby making it a conditionally essential nutrient or amino acid. In such cases, supplementation of this compound becomes very important.
L-carnitine is the biologically active form of carnitine. There are various types of carnitine found naturally:
This is the inactive and unwanted form of carnitine and may potentially cause its deficiency by masking the absorption of other useful forms of this compound.
It is commonly called ALCAR or ALC, this is scientifically proven as the most effective form of carnitine for the health of your brain. Studies suggest that this form may even benefit people who are suffering from certain neurodegenerative disorders, obesity, and chronic fatigue.
This carnitine form is very effective in naturally rectifying certain circulatory problems like high blood pressure issues and peripheral vascular disease. It may enhance nitric oxide production, thereby improving blood flow.
Due to its rapid absorption capability, it is also added to some supplements which are meant for sportsmen. It may help in subsiding muscle soreness and rapid recovery after exercise.
Following are some best natural sources of L-carnitine:
The matter that can amaze you is that food sources of L-carnitine provide you with greater absorption than supplementary forms. A study suggests that around 57-84% of this compound is absorbed from food sources, whereas only 14-18% is absorbed when taken from a supplement. However, these days, some advanced technology-based natural dietary supplements for Acetyl L Carnitine, especially those which are formulated using Liposomal Encapsulation Technology can show absorption up to 90%.
Some of the health benefits of this essential compound are:
Although Acetyl L Carnitine dosage depends greatly on certain factors like a person's age, type of diet, health status, underlying condition, level of physical activity, occupation, and many more, the standard wide range of its safe and effective dose is 600–25,00 mg in a day.