Have you enjoyed a few too many indulgences this summer? Are you looking to improve your health by shedding a few pounds? Do you want to boost your mood and well-being? As it turns out, a single compound that your body is already producing (and that you’re likely already consuming) may be just the ticket.
Slimming down, boosting your mood and supporting mental agility may sound too good to be true, but it may not be. How? By consuming a few key foods that are likely already in your dietary rotation.
It’s worth considering how much Acetyl L-Carnitine is in your diet. Read on to learn more about ALCAR benefits
Where is L-Carnitine Sourced From?
The human body naturally produces L-Carnitine. Your liver and kidneys produce Acetyl L-Carnitine, or ALCAR, from the amino acids lysine and methionine. The majority of L-Carnitine is actually stored in your skeletal muscle tissue.
There are plenty of delicious sources of L-Carnitine that are easy to come by. Some of these foods may already be staples in your grocery cart. Dietary sources include the following:
- Nuts and seeds
- Select fruits (i.e. avocado)
- Artichokes
- Asparagus
- Broccoli
- Brussels sprouts
- Garlic
- Okra
- Grass-fed beef is the very best source of the nutrient.1
What are the Benefits of Acetyl L-Carnitine?
Acetyl L-Carnitine boasts several potential benefits.L-Carnitine transports fatty acids across the membrane of the mitochondria. In doing so, it helps to generate something called ATP. This provides the body with energy. And who doesn’t want to feel more energetic?
L-Carnitine can enhance the effects of antioxidants which are essential to your health and well-being. Pair L-Carnitine with a diet rich in fresh vegetables and other antioxidant-rich foods, and your body will thank you.
L-Carnitine can also support healthy circulation after the consumption of high-fat meals. If you tend to consume a lot of healthy fats or red meat, take note of this.
Mood and Focus?
Your brain is always forming neurotransmitters. L-Carnitine plays a role in the formation of neurotransmitters. Neurotransmitters allow for proper functioning of the brain. 2,3
Support Restful Sleep?
Everyone experiences occasional restlessness or has trouble sleeping from time to time. Adding L-Carnitine to your routine could have potential in supporting restful sleep.
Of course, if you’re having trouble over the long term, see a medical professional.
Possible Symptoms Of Carnitine Deficiency?
Before you begin to worry that your body may not be utilizing enough L-Carnitine, know that most people are not deficient in L-Carnitine. Our bodies naturally produce it and it occurs in lots of foods. Signs of L-Carnitine deficiency vary from individual to individual. Symptoms tend to appear during infancy or early childhood. So what are the possible symptoms?
- Heart issues
- Vomiting
- Muscle weakness
- Blood sugar issues
Consult with your doctor if you suspect that you have low carnitine levels.
Don’t Overdo it
A diet that’s too rich in red meat, a food in which L-Carnitine occurs, may also disturb the gut biome. Gut health is essential to one’s mental, emotional, and physical well-being. Be mindful of this and beware of consuming too much red meat.4 Dr. Gundry suggests eating no more than 4 oz of red meat per day. Make sure any red meat you consume is grass-fed.
Get Creative with L-Carnitine Recipes
Although your body is already producing L-Carnitine, you may want to boost your levels in order to reap the full benefits.
If you’re a fan of avocado, try it prepared simply with a generous squeeze of fresh lemon juice and a sprinkle of sea salt. If you love asparagus, try this sheet pan salmon with sweet potatoes and asparagus. You can also make steamed asparagus served with hard-boiled egg, extra virgin olive oil, and balsamic vinegar.
Another great way to boost your levels of L-Carnitine is to enjoy red meat in moderation. Try Dr. Gundry’s recipe for Chipotle Flank Steak, a 3-4 oz portion of a good grilled filet, or an afternoon snack of beef jerky.
Regardless of how you choose to get your L-Carnitine, you can enjoy a delicious and nourishing meal to reap the benefits.
Learn More:
Chaga Mushroom – Side Effects That You Must Know
How to Reduce Histamine in the Body
What is a MTHFR Gene Mutation?
Sources
1 https://www.medicalnewstoday.com/articles/265761.php
2 https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/
3 https://www.ncbi.nlm.nih.gov/pubmed/27335245
4 https://journals.sagepub.com/doi/full/10.1177/2333794X19830696
